So the other day I’m coming out of the sauna. There’s this crazy transition and shock the body goes through when you step out of 180 degrees straight into a 70 degree locker room. As I’m gathering myself, a guy putting on deodorant tells me, “I don’t see how you do it brother.” I laughed and told him what you saw in the title, “Some like it hot”. It was the first thing that came to mind but going back to it; I wish I could have given him some true reasoning as to why I jump in the sauna immediately after my workouts. Well, he is you so here it is:

Why The Sauna?

For centuries, across the world; Finnish bathhouses to Native American sweat lodges have used heat therapy to cleanse, recover, and rejuvenate the body. Today, saunas are one of the most accessible and scientifically supported wellness tools for men, especially those over 40. At this age, the body begins to face new challenges, such as slower recovery, stiffer joints, declining testosterone, and greater risk of cardiovascular disease. Thus, regular sauna use has been shown to help counter many of these issues, offering both short-term relief and long-term health protection.

How’s the Heart Impacted?

One of the biggest benefits of sauna use is its impact on heart health. Studies from Finland have shown that regular sauna sessions can lower blood pressure, improve blood vessel function, and even reduce the risk of fatal heart disease. When you sit in a sauna, your body temperature rises by 2–4°F (about 1–2°C ). In response, your blood vessels dilate, heart rate increases, and circulation improves, mimicking many of the same effects of you get from moderate exercise. As a matter of fact, some have coined sauna use as “cheating cardio” because of this. For men over 40 who may have joint pain, back problems, or conditions that make intense workouts difficult, sauna sessions provide a way to keep the cardiovascular system active without any physical strain. What’s more profound though is a landmark, 20-year Finnish study found that men who used a sauna 2–3 times per week had a 27% lower risk of fatal cardiovascular events. Those who bumped that up to 4–7 times per week had a 50% lower risk. For the aging heart, that’s a game changer.

What About These Gainz?

This is a duh moment but; as men age, recovery becomes harder and takes longer. Workouts that once left you energized can now lead to soreness and lingers for days on end. The heat from a sauna session helps increase blood flow to muscles, which improves oxygen delivery and speeds up recovery from micro-tears that occur during your lifts. This is how I primarily use the sauna (post workout). Heat exposure also triggers the release of heat shock proteins, which are compounds that protect and repair cells that are under stress. These proteins help prevent muscle breakdown, reduce inflammation, and promote muscle regrowth. In layman’s terms, this means faster recovery after workouts and less fatigue from day-to-day activities. Pairing sauna use with post-exercise stretching or mobility work can further loosen muscles and joints, helping men over 40 maintain flexibility and movement quality as they age. This is exactly what I do in the sauna. Most guys are on their phone scrolling and playing games. Me, I’m stretching everything from my quads to hamstrings to lower back, hips, shoulders, knees and glutes. I can admit this has been a major contributor to my increased flexibility, reduced knee and lower back pain being 6’4″ and close to 250lbs.

So I Subject Myself to Stress to Reduce Stress?

Yes sir, that exactly! The older we get, the more we carry: Responsibilities, work stress, financial concerns, and family demands. Mental tension often manifests itself physically, leading to tight muscles, high blood pressure, and poor sleep. The sauna offers an escape from this death cycle. The warmth induces a natural relaxation response, lowering your heart rate and calms your nervous system. Heat exposure stimulates the release of endorphins, which are the body’s natural “feel-good” chemicals and also reduces cortisol and anxiety. I know I mentioned the guys on the phone but to be fair and even when I first started going into the sauna years ago; I was instructed to used it as a form of meditation. I do see a few fellas doing just that and literally yesterday witnessed a gentleman reading his Bible. Over time, this stress relief can translate itself into lower inflammation and improved overall well-being.

Alright, Alright, How Long and How Often?

If you’re new to the game, you clearly want to start slow and be sure to check with and get clearance from your health care provider. It takes a few sessions for your body to get used to a chronic, hundred degree swing both up and down. Start slow and try to go for 10-15 minutes. As your tolerance increases you can increase that time to 20-25 minutes but your cutoff regardless is 30-minutes at most. Aim to do this 2-4 times per week. For best results, the sauna should be between 160-180 degrees Fahrenheit. Every one I’ve been in has a thermostat hanging on the wall, so be sure to check it as you enter. If you arrive at the gym when it 1st opens, it would be beneficial to set the timer to the highest countdown possible to give it time to warm up. That way when you finish your 30-60 minute workout session, it’ll be nice and toasty for ya!!! Following use, be sure to take a cold shower or expose yourself to cold air to bring your body back to homeostasis. Make sure you’re drinking water both before and after sauna use and it would be a good idea to add in a bit of sodium/salt to replenish electrolytes. Lastly, be smart and pay attention to your body: If you start to feel dizzy or nauseous, it’s time to abort. Lastly for my guys that like to turnup, do not, I repeat do not get in the sauna after heavy alcohol use as a way to detox. That’s a no-go playa!!!

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Before heading to the gym, I fill up my water jug with water and add in LMNT Electrolyte Drink Mix and sip on it on the way and finish it off after the gym and sauna session. You can get their 8-count sample pack here