Red Light Therapy Before or After Workout? What the Research Shows

Carlos Barrera
2026-03-30T13:57:17-04:00

A growing body of research suggests that correctly timing red light therapy can change its physiological effects, shifting from performance support to recovery acceleration.

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Most people approach red light therapy (RTL) the same way they approach supplements. Take it consistently and hope for the best. But the research suggests something far more precise. Photobiomodulation does not produce a single outcome; it produces different outcomes depending on when it is used. Applied before training, it appears to prime muscle tissue for performance, reducing fatigue and limiting damage. Applied after, it shifts toward repair, influencing inflammation and recovery pathways. The difference is not subtle. It is directional. And for athletes, from everyday runners to competitive performers, timing may be the variable that determines whether the technology works at all.

Why Timing Matters More Than Most People Think

Photobiomodulation, often referred to as red light therapy, operates at the cellular level. Specific wavelengths of light, typically in the red (around 660nm) and near-infrared (around 850nm) spectrum, are absorbed by mitochondria, particularly through an enzyme called cytochrome c oxidase. This interaction supports ATP production, the cell's fundamental energy currency.

But increased cellular energy does not lead to a single uniform outcome. In biological systems, context matters. When the stimulus occurs relative to stress, in this case, exercise determines how the body responds. In simple terms, the same light applied at different times produces different physiological effects.

This is where most use cases fall short. Many people use red light therapy after training, treating it as a recovery tool. While that is valid, it only reflects half of what the research demonstrates.

What Happens When You Use Red Light Therapy Before a Workout

The Concept of Photobiomodulation Pre-Conditioning

Using red light therapy before exercise is often described in the literature as “pre-conditioning.” The idea is that by enhancing mitochondrial activity before stress is applied, muscle tissue becomes more resilient. Cells are better prepared to handle oxidative stress, energy demands, and mechanical load.

This effect is not theoretical. It is measurable. Increased ATP availability, improved oxygen utilization, and reduced accumulation of metabolic byproducts all contribute to improved performance.

What Clinical Studies Show About Performance

A growing number of studies have explored this effect. In a randomized controlled trial, subjects who received photobiomodulation before exercise showed improved time to exhaustion and reduced markers of muscle damage compared to placebo groups. Another study published in Lasers in Medical Science found that pre-exercise light exposure reduced creatine kinase levels, a key indicator of muscle damage, by up to 23%.

These findings suggest that pre-workout PBM is not simply protective, but performance-enhancing. Participants were able to sustain effort for longer and recover more efficiently during the session.

Source: Leal-Junior et al., 2010

When Pre-Workout PBM Makes Sense

Pre-conditioning is particularly relevant in high-output scenarios: strength training, interval sessions, endurance efforts, and competition. In these contexts, even marginal improvements in fatigue resistance or muscle preservation can compound into meaningful performance gains.

For recreational athletes, the implication is just as relevant. Whether training for a marathon or a weekly gym session, improving efficiency during the workout itself can shift long-term outcomes.

What Happens When You Use Red Light Therapy After a Workout

The Role of PBM in Recovery Biology

After exercise, the body enters a repair phase. Micro-damage to muscle fibers, inflammation, and oxidative stress trigger a cascade of biological responses designed to rebuild stronger tissue. Red light therapy interacts with this process by modulating inflammation, supporting circulation, and enhancing cellular repair mechanisms.

Unlike ice, which reduces inflammation through vasoconstriction, PBM optimizes the inflammatory response rather than suppressing it entirely. This distinction is critical. Recovery is not about eliminating inflammation; it is about managing it effectively.

What the Research Shows About Recovery

Post-exercise application has been associated with reduced delayed onset muscle soreness (DOMS), improved strength recovery, and lower levels of biochemical markers such as lactate and creatine kinase.

In a systematic review published in the Journal of Athletic Training, photobiomodulation was found to accelerate recovery in multiple exercise modalities, particularly when applied consistently after training sessions.

Source: Vanin et al., 2018

When Post-Workout PBM Is the Better Choice

Post-exercise use is most valuable in high-volume training environments, periods of accumulated fatigue, or when rapid recovery between sessions is required. Athletes training multiple times per week, or multiple times per day, may benefit significantly from improved recovery kinetics.

Before vs After: The Key Difference Comes Down to Your Goal

The distinction between pre- and post-workout use is not about right or wrong. It is about intent.

Use red light therapy before training when the goal is to improve performance, increase output, reduce fatigue, and limit damage during the session.

Use it after training when the goal is recovery to reduce soreness, support repair, and prepare for the next session.

This duality is what makes photobiomodulation unique. Unlike most recovery tools, it can influence both sides of the training equation. But it cannot optimize both simultaneously without a deliberate strategy.

Can You Use Both? What Advanced Protocols Suggest

Some advanced protocols incorporate both pre- and post-exercise applications, particularly in professional or high-frequency training environments. In these cases, dosage and timing become even more important to avoid diminishing returns.

A common approach involves shorter, targeted exposure before training and a more extended session afterward. However, this level of precision typically requires access to higher-powered, full-coverage systems.

What Most Devices Don’t Tell You About Timing

Not all red light therapy devices are created equal. Many consumer-grade products lack the power output or coverage necessary to deliver consistent results, particularly for larger muscle groups. This creates variability that can obscure the effects of timing altogether.

Localized devices may be sufficient for targeted recovery, but they introduce limitations when used for systemic preconditioning. Treating one muscle group at a time is not equivalent to preparing the body as a whole.

Want to see how PBM is delivered full-body? See the Healing Pod →

How Full-Body PBM Expands Performance and Recovery Potential

Full-body photobiomodulation systems address one of the key limitations of traditional devices: coverage. By delivering consistent light exposure across large areas simultaneously, they enable protocols that are both time-efficient and physiologically comprehensive.

This is particularly relevant for athletes training multiple muscle groups or seeking systemic effects such as improved circulation and overall recovery capacity.

The Bottom Line

Red light therapy is not simply a recovery tool. It is a timing-dependent intervention.

Use it before a workout to support performance, or afterward to accelerate recovery. It is supported by a growing body of clinical research.

For athletes willing to apply it correctly, photobiomodulation offers something rare: a tool that enhances both sides of training, provided you know when to use it.

Want to experience full-body photobiomodulation? Explore the Healing Pod →

FAQ

Should I use red light therapy every day?

Most studies suggest consistent use yields better results, but frequency depends on intensity, device power, and training load. Daily use is generally considered safe within recommended exposure ranges.

How long before a workout should I use red light therapy?

Pre-conditioning protocols typically apply light 5 to 20 minutes before exercise, depending on the device and dosage.

Can I use red light therapy both before and after a workout?

Yes, but advanced protocols require careful management of dose and timing to avoid diminishing returns. Most users benefit from prioritizing one goal per session.

Does wavelength matter?

Yes. Red light (around 660nm) and near-infrared light (around 850nm) are the most studied wavelengths for muscle performance and recovery.

Is red light therapy safe for long-term use?

Current evidence suggests that photobiomodulation is safe when used within established parameters, with no significant adverse effects reported in clinical studies.

References

Leal-Junior, E. C. P., et al. (2010). Effect of phototherapy on exercise-induced muscle damage. Lasers in Medical Science. https://pubmed.ncbi.nlm.nih.gov/21604133/

Vanin, A. A., et al. (2018). Photobiomodulation therapy for muscle recovery. Journal of Athletic Training. https://pubmed.ncbi.nlm.nih.gov/30521785/

Hamblin, M. R. (2017). Mechanisms and applications of photobiomodulation. Photochemistry and Photobiology. https://pubmed.ncbi.nlm.nih.gov/28045607/