by Nils Osmar

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If you’re considering adding red light therapy to your exercise routine—or if you’re already using it and wondering whether you’re timing it correctly—this article will give you may help. We’ll examine what researchers have actually tested, acknowledge the gaps in the research that has been done, and focus in on what the science currently supports.

How Red Light Affects Muscle Tissue

Before we dive into timing questions, it’s worth understanding how red light therapy is thought to work at the cellular level. This context will help explain why timing might matter.

Red light therapy—more formally called photobiomodulation (PBM)—uses specific wavelengths of visible red light (typically 630-660 nanometers) and near-infrared light (typically 810-850 nanometers) to penetrate through skin into deeper tissues. Unlike the heat you feel from an infrared sauna, photobiomodulation works through non-thermal mechanisms. (Most red light panels are cool to the touch.)

The leading theory centers on mitochondria, the cellular powerhouses responsible for producing ATP (adenosine triphosphate)—essentially the energy currency your cells use for everything from muscle contraction to tissue repair. Within mitochondria sits an enzyme called cytochrome c oxidase, which absorbs light at these specific red and near-infrared wavelengths. When activated by light, this enzyme becomes more efficient at driving the electron transport chain, the process that generates ATP.

In practical terms, this means:

• Before exercise, red light may “prime” your mitochondria to produce more energy when you need it, potentially improving performance and reducing the likelihood of muscle damage.
• After exercise, when your muscles are depleted and need to repair micro-damage from training, enhanced ATP production could speed recovery and reduce inflammation.

This theoretical framework is well-established. What’s been less clear—until relatively recently—is whether these cellular mechanisms actually translate into measurable performance and recovery benefits in humans.

Section 1: Before Exercise – The Performance Enhancer

Most photobiomodulation research in sports performance has focused on pre-exercise application, and this is where we find the strongest evidence.

What the Research Shows

A 2015 meta-analysis looked at 13 randomized controlled trials and found that red light therapy applied before exercise produced significant improvements in several key metrics:

• Increased number of repetitions in resistance exercises
• Extended time to exhaustion in endurance activities
• Accelerated post-exercise recovery despite being applied before the workout

A 2017 meta-analysis expanded this to 39 randomized controlled trials and identified something crucial: a therapeutic dose window. For large muscle groups, total energy doses of 20-80 Joules showed consistent benefits, while doses outside this range were less effective or showed no effect or benefit.

Performance Improvements

The research on pre-exercise red light therapy spans multiple types of athletic performance:

Strength and Repetitions: In a study of professional volleyball players, athletes who received red light therapy before exhaustive biceps exercises performed an average of 8.5 more repetitions than the placebo group—a 14% increase. Similar results appeared in studies of knee extensions, where participants showed improved maximum voluntary contraction immediately after exercise and at 24 hours post-exercise.

Endurance: Twenty competitive male cyclists who received red light therapy before time-to-exhaustion tests showed increased maximum oxygen uptake, maximum power output, and longer time to exhaustion compared to controls. In soccer players, pre-match red light therapy decreased the likelihood of hamstring injuries while improving functional performance.

Muscle Damage Prevention: Perhaps most interesting is red light therapy’s protective effect. Studies measuring creatine kinase (CK) and lactate dehydrogenase (LDH)—biomarkers that spike when muscles are damaged—found that pre-exercise red light therapy reduced these markers by 24 and 48 hours post-exercise. In other words, the muscles experienced less damage from the same workout intensity.

Strength Gains Over Time: In a 12-week study comparing three groups—pre-exercise red light therapy plus strength training, post-exercise red light therapy plus strength training, and strength training alone—the pre-exercise group showed significantly greater increases in both muscle strength and muscle size compared to the other groups.

The Timing Window

One of the most practical questions is how far in advance you can apply red light therapy and still get benefits. The research suggests a surprisingly wide window.

Most studies have used application times ranging from 5 minutes before exercise to 6 hours before. One particularly revealing study tested four different time windows: 5 minutes, 3 hours, 6 hours, and 24 hours before exercise. The results showed:

• All time points from 5 minutes to 6 hours produced ergogenic (performance-enhancing) effects
• Effects began to decrease at the 24-hour mark
• The ergogenic effects could last up to 54 hours total (when measured 48 hours after 6-hour pre-treatment)

Practically speaking, this means you don’t need to apply red light immediately before your workout. If you do a 10-minute session in the morning and exercise in the evening, you should still be within the effective window.

Types of Exercise Studied

Pre-exercise red light therapy has been tested across a range of activities:

• Resistance training: Biceps curls, leg extensions, knee flexions, isokinetic exercises
• Endurance: Treadmill running, cycling to exhaustion
• High-intensity protocols: Wingate tests (30-second all-out cycling sprints)
• Plyometrics: Jump training, explosive movements
• Team sports: Soccer, rugby, volleyball

The consistency of positive results across these different exercise modalities suggests the mechanism is fairly universal to muscle tissue rather than specific to one type of training.

Proposed Mechanisms for Pre-Exercise Benefits

Why does treating muscles with light before you exercise them improve performance? Several mechanisms appear to be involved:

1. Mitochondrial priming: By activating cytochrome c oxidase before energy demand spikes, you essentially give mitochondria a “head start” on ATP production.
2. Increased blood flow: Some studies have shown that red light therapy increases nitric oxide production, which dilates blood vessels and improves oxygen and nutrient delivery to muscles.
3. Reduced oxidative stress: Exercise generates reactive oxygen species (ROS), which in excess can damage cells. Pre-conditioning with red light appears to boost antioxidant defenses before this oxidative challenge occurs.
4. Neuromuscular activation: Some research suggests red light may enhance the electrical activity of muscle fibers, potentially improving recruitment and coordination.

Section 2: During Exercise – The Evidence Void

I like working out with red light shining on me, so I was curious whether specific benefits are associated with this approach. So I did a deep dive with the assistance of two AIs.

The result was that… we found virtually no research on applying red light therapy during exercise. When you think about it, the reason appears obvious.

Why Hasn’t This Been Studied?

Think about the mechanics of most exercises. If you’re running on a treadmill, your legs are moving continuously—how would you maintain consistent light exposure on your quadriceps? If you’re doing squats or deadlifts, your body position changes throughout the movement. Even in exercises like bench press or pull-ups, the target muscles move in and out of potential light paths.

The research literature explicitly acknowledges this limitation. Multiple review papers note that studying red light during exercise is impractical for most training modalities. It seems likely to have benefits, but there’s no strong evidence to establish that it does.

The One Exception: Between-Sets Application

We did fine one small study that came close to “during exercise” application. In a 2014 study, researchers applied near-infrared light therapy between sets during knee flexion exercises, as well as after the final set. Compared to the placebo group, participants receiving the light therapy showed:

• Increased gains in strength
• Increased muscle fatigue resistance

This suggests that even brief applications during rest periods might provide benefits.

Possible Benefits — But Unproven

From a theoretical standpoint, there are plausible mechanisms by which red light during exercise might be beneficial:

• Continuous ATP support during high-intensity interval training
• Real-time mitochondrial support as energy demands spike and drop
• Potential reduction in lactate accumulation as it’s being produced

… but again, no solid proof.

Section 3: After Exercise – The Recovery Accelerator

While pre-exercise application has dominated the research, post-exercise red light therapy has its own evidence base, particularly focused on recovery metrics rather than performance enhancement.

What the Research Shows

Post-exercise application of red light therapy has been studied primarily for its effects on:

• Delayed onset muscle soreness (DOMS)
• Inflammatory markers
• Muscle damage biomarkers
• Range of motion recovery
• Time to return to training

Recovery Benefits

Delayed Onset Muscle Soreness: Multiple studies have found that red light therapy applied after exercise reduces DOMS—that characteristic muscle soreness that peaks 24-72 hours after intense exercise. In one well-designed study, participants who received red light therapy after eccentric elbow flexion exercises showed:

• Reduced DOMS at 24, 48, 72, and 96 hours post-exercise
• Slower decline in isometric force (meaning they maintained strength better)
• Better maintenance of range of motion over the 96-hour recovery period

The DOMS reduction reported across studies ranges from 30-50% compared to placebo groups—a clinically meaningful difference that would allow athletes to train more frequently or at higher intensities.

Inflammatory Markers: Studies measuring blood markers of inflammation have found consistent reductions with post-exercise red light therapy. For example, in water polo athletes, infrared light applied after exercise significantly decreased inflammatory markers compared to control groups.

Muscle Damage Biomarkers: Creatine kinase (CK) levels—which spike when muscle fibers are damaged—show particularly interesting patterns with post-exercise red light therapy. In a direct comparison study, researchers found that while pre-exercise application reduced CK levels, post-exercise application reduced them even more effectively. This suggests the recovery pathway may be particularly responsive to red light therapy.

The Timing Window for Recovery

Unlike pre-exercise application (which works across a 5-minute to 6-hour window), post-exercise application appears most effective when done relatively soon after training.

Most successful studies have applied red light therapy:

• Immediately after exercise
• Within 2-4 hours post-exercise
• Once daily for several days following intense training

One study in rugby athletes tested three different timings: before exercise, during interval breaks, and after exercise. While the pre-exercise group showed performance improvements, the post-exercise group showed the most consistent reduction in muscle damage markers.

Types of Exercise Studied

Post-exercise red light therapy has been tested following:

• Eccentric exercises (which cause the most muscle damage): Downhill running, eccentric biceps curls, Nordic hamstring curls
• High-volume resistance training: Multiple sets to failure
• Sprinting protocols: Repeated sprint tests
• Team sports: Full soccer matches, rugby games

Proposed Mechanisms for Post-Exercise Benefits

The mechanisms underlying post-exercise benefits appear to be somewhat different from pre-exercise effects:

1. Enhanced cellular repair: After exercise damages muscle fibers, recovery requires significant ATP. Red light therapy may accelerate repair by boosting energy availability when cells need it most.
2. Anti-inflammatory effects: Red light therapy has been shown to reduce pro-inflammatory cytokines like IL-6 and TNF-α while increasing anti-inflammatory signals. This helps resolve inflammation without blocking the beneficial adaptive response to exercise.
3. Improved blood flow: Better circulation in the hours after exercise helps clear metabolic waste products (like lactate) and deliver nutrients needed for repair.
4. Reduced oxidative stress: Exercise generates reactive oxygen species; post-exercise red light therapy helps restore the balance between oxidants and antioxidants.
5. Collagen synthesis: Some research suggests red light therapy enhances collagen production, which could speed the repair of connective tissue stressed during exercise.

Section 4: Before vs. After — Which Is Best?

While many studies have tested either pre- or post-exercise red light therapy, a smaller number have directly compared the two timings, and their findings reveal an important pattern.

Direct Comparison Studies

The Brazilian 12-Week Strength Study (2018): This study divided 48 male volunteers into three groups:

• Red light before exercise + strength training
• Red light after exercise + strength training
• Placebo + strength training

After 12 weeks, the pre-exercise group showed significantly greater increases in both muscle strength and muscle size compared to both the post-exercise group and the placebo group. This suggests that for long-term adaptations in strength and hypertrophy, pre-exercise timing may be superior.

The Lactate and Creatine Kinase Study (Dos Reis et al.): Researchers compared red light applied before versus after leg extension exercises. They found:

• No significant difference in the number of repetitions performed (a performance metric)
• Post-exercise application reduced lactate and creatine kinase levels more effectively than pre-exercise application (recovery metrics)

This study suggests the two timings may target different outcomes: performance versus recovery.

The Plyometric Study (Fritsch et al.): When red light therapy was applied either before or after plyometric exercises, both timings reduced muscle soreness and improved muscle quality measured by ultrasound. Neither showed a clear advantage over the other for these specific outcomes.

The “Best of Both Worlds” Approach

Perhaps the most compelling finding comes from studies that tested applying red light therapy both before and after exercise.

In a 12-week study of aerobic training, researchers compared four groups:

• Red light before exercise only
• Red light after exercise only
• Red light both before and after exercise
• Placebo

The “both before and after” group showed the most impressive results:

• Greatest increase in time-to-exhaustion
• Highest improvement in oxygen uptake (VO2 max)
• Most significant decrease in body fat percentage

These findings suggest that pre- and post-exercise applications may work through complementary mechanisms—pre-exercise priming performance while post-exercise accelerating recovery—and combining both approaches may produce additive benefits.

The Pattern That Emerges

Synthesizing across the comparison studies, a clear pattern emerges:

Pre-exercise red light therapy excels at:

• Improving immediate performance (reps, time to exhaustion, power output)
• Building strength and muscle mass over time
• Preventing muscle damage before it occurs

Post-exercise red light therapy excels at:

• Reducing inflammatory markers
• Lowering muscle damage biomarkers
• Accelerating the resolution of DOMS
• Speeding return to training readiness

Both timings (used together) may:

• Provide additive benefits
• Support both performance and recovery simultaneously
• Produce the largest overall training adaptations

An Important Consideration: Different Goals, Different Timing

The practical implication is that optimal timing may depend on your specific goals:

If your primary goal is performance in an upcoming event (a competition, race, or max-effort training session), pre-exercise application 5 minutes to 6 hours before could be ideal.

If your primary goal is recovery (you’re in a heavy training block, dealing with soreness, or trying to increase training frequency), post-exercise application immediately to 4 hours after training may be more beneficial.

If you want comprehensive benefits and have the time/equipment, using red light therapy both before and after key training sessions appears to provide the most robust overall effects.

Section 5: Types of Exercise Studied – What We Know and Don’t Know

Understanding which exercise modalities have been rigorously tested with red light therapy helps us know where we can be confident in the evidence and where we’re extrapolating.

Well-Studied Exercise Types

Resistance Training: This is by far the most extensively studied application. Specific exercises tested include:

• Biceps curls (both concentric and eccentric)
• Leg extensions and knee flexions
• Isokinetic exercises (constant-speed movements on specialized equipment)
• Leg press
• Elbow flexion to exhaustion

The consistency of positive findings across these studies gives us high confidence that red light therapy benefits resistance training, particularly for strength development and recovery from high-volume work.

Endurance Activities: The second-most studied category includes:

• Treadmill running (both steady-state and progressive intensity to exhaustion)
• Cycling (time trials and exhaustion tests)
• 6-minute walk tests (in special populations)

Results have been positive for both performance metrics (time to exhaustion, VO2 max) and recovery markers.

High-Intensity Protocols: Several studies have used standardized high-intensity tests:

• Wingate tests (30-second all-out cycling sprints)
• Repeated sprint protocols
• Plyometric exercises (jump training, explosive movements)

These studies show benefits for peak power output and recovery from the metabolic stress of very intense exercise.

Team Sports: Real-world sports applications have been tested in:

• Soccer (full matches and practice sessions)
• Rugby (games and training)
• Volleyball (practice sessions)
• Water polo (training sessions)

Field studies like these are valuable because they test red light therapy under actual competitive conditions rather than isolated laboratory exercises.

Under-Studied or Unstudied Exercise Types

While the research base is growing, there are significant gaps:

Swimming: I found no studies specifically examining red light therapy with swimming training. This is surprising given that swimming causes substantial muscle fatigue and oxidative stress.

Gymnastics and skill-based sports: No research on sports requiring high levels of coordination, balance, or technical skill rather than primarily strength or endurance.

Yoga, Pilates, and flexibility training: Unstudied despite potential benefits for recovery and connective tissue health.

Ultraendurance: While moderate endurance exercise has been tested, extreme endurance events (ultramarathons, century rides, Ironman triathlons) haven’t been specifically examined.

HIIT with simultaneous application: As we discussed earlier, while HIIT protocols have been tested with before/after red light therapy, simultaneous application during the intervals remains unstudied.

What This Means for Extrapolation

When exercise types haven’t been directly studied, we can make educated guesses based on mechanisms and similar activities, but we should acknowledge the uncertainty.

For example: Would red light therapy benefit a CrossFit athlete? Probably—CrossFit combines resistance training and high-intensity metabolic conditioning, both of which have shown positive results. But we don’t have CrossFit-specific studies to confirm this.

Would it help a marathon runner? Possibly—we have evidence for shorter endurance exercise, and the mechanisms should apply. But the specific demands of multi-hour steady-state endurance haven’t been tested.

Being clear about what has and hasn’t been studied is crucial for honest evaluation of any intervention’s potential benefits.

Section 6: Practical Recommendations Based on Current Evidence

So you want to incorporate red light therapy into your exercise routine. What does the evidence actually support?

Wavelengths That Work

The studies showing positive results have primarily used:

• Red light: 630-660 nm (nanometers)
• Near-infrared light: 810-850 nm

Many successful studies used devices that combined both red and near-infrared wavelengths simultaneously. The theory is that red light (shorter wavelength) penetrates well through skin and benefits more superficial tissues, while near-infrared (longer wavelength) penetrates deeper to affect muscle tissue several centimeters below the skin.

Wavelengths outside these ranges have either not been tested or have shown less consistent results. If you’re purchasing a device, prioritize one that delivers at least one wavelength in each of these ranges.

The Therapeutic Dose Window

This is perhaps the most important practical finding from the research: more is not better with red light therapy. Studies have identified a “biphasic dose response”—meaning there’s an optimal range, and both too little and too much light can be ineffective.

For large muscle groups (quadriceps, hamstrings), the therapeutic window appears to be:

• Total energy: 20-80 Joules (J) applied to the entire muscle group
• Energy per site (when using multi-LED panels): Up to 41.7 J per spot
• Energy per point (when using laser probes): Up to 5 J per point

If you’re using a consumer LED panel, these typically provide information about energy output per square centimeter. A typical session might be:

• Treatment time: 5-15 minutes per muscle group
• Distance: Direct contact with skin or within a few inches
• Coverage: Multiple sites to cover the entire muscle group

Going significantly above these doses doesn’t appear to provide additional benefits and may actually reduce effectiveness.

Timing Recommendations Based on Your Goals

For performance enhancement:

• Apply red light therapy 5 minutes to 6 hours before exercise
• 10-15 minute sessions work well for most people
• Target the specific muscle groups you’ll be training
• Earlier application (3-6 hours before) may be optimal based on some research

For recovery acceleration:

• Apply immediately after exercise or within 2-4 hours
• 10-20 minute sessions targeting worked muscle groups
• Can be repeated daily during heavy training blocks
• Particularly valuable after eccentric-heavy or high-volume sessions

For comprehensive benefits:

• Shorter sessions both before (5-10 min) and after (10-15 min) exercise
• Keep total weekly dose moderate to avoid potential biphasic inhibition
• May be most practical for key training sessions rather than every workout

Device Considerations

If you’re investing in an at-home device:

1. Size matters: Larger panels can treat more tissue simultaneously, making sessions more time-efficient. Small handheld devices may require many minutes of repositioning.
2. Power output: Higher-powered devices deliver the therapeutic dose more quickly, but make sure they still allow you to stay within the optimal dose range.
3. Combination wavelengths: Devices offering both red and near-infrared give you more versatility.
4. Body part specific: Some devices are designed for specific applications (e.g., wraps for limbs, full-body panels, targeted pads). Choose based on your primary use case.

What About Gym or Spa Sessions?

Many high-end gyms, recovery centers, and spas now offer red light therapy. These can be excellent options, particularly if:

• You want to try red light therapy before investing in home equipment
• The facility has professional-grade, full-body panels
• Sessions are timed conveniently around your workouts
• The cost is reasonable for your budget
• You trust the owners to have invested in high-quality equipment.

Frequency and Consistency

Most successful research protocols used red light therapy:

• 2-5 times per week
• Consistently over weeks to months
• Coordinated with training sessions (not as standalone treatments)

Benefits appear to be cumulative. A single session may provide acute effects, but the most impressive results—particularly for strength gains and body composition changes—come from consistent use over 8-12 weeks.

Realistic Expectations

Based on the research, realistic benefits you might expect include:

Short-term (single session):

• Modest performance improvement (perhaps 5-15% more reps or slightly longer time to exhaustion)
• Reduced muscle damage markers if used pre-exercise
• Faster onset of recovery processes if used post-exercise

Long-term (8-12 weeks of consistent use):

• Enhanced strength gains (potentially 20-30% more than training alone)
• Increased muscle size (when combined with resistance training)
• Reduced frequency and severity of DOMS
• Possible improvements in body composition

What you should NOT expect:

• Red light therapy replacing actual exercise
• Dramatic overnight results
• Benefits from inconsistent or improperly dosed sessions
• Results from devices that don’t deliver appropriate wavelengths or power

Section 7: Limitations in Current Research

Sample sizes: Many studies have relatively small numbers of participants (often 15-30 people). While these studies can show statistical significance, larger trials would give us more confidence in generalizing results.

Population diversity: The majority of studies have focused on young to middle-aged males, often athletes or people already engaged in regular training. We have limited data on:

• Older adults (though some studies exist)
• Women (significantly understudied)
• Untrained individuals just beginning exercise
• People with specific medical conditions

Study duration: Most studies run 8-12 weeks. We don’t have good long-term data (6 months, 1 year, or longer) on:

• Whether benefits plateau or continue to increase
• Whether tolerance develops
• Long-term safety (though current evidence suggests red light therapy is very safe)

Standardization challenges: As noted earlier, studies use different devices, wavelengths, doses, and protocols, making direct comparisons difficult. The field would benefit from more standardized approaches.

Publication bias: Positive results are more likely to be published than null results. It’s possible that unsuccessful attempts to replicate earlier findings exist but haven’t been published, which would make the evidence base appear more robust than it actually is.

The Big Unknowns

Optimal protocols for different individuals: We don’t yet know if optimal doses vary based on:

• Age or biological sex
• Training status (novice vs. elite)
• Specific genetic factors
• Skin tone (melanin affects light penetration)
• Body composition (fat tissue affects light penetration to muscle)

Mechanism confirmation: While the mitochondrial theory is well-supported, the relative importance of different mechanisms (ATP production vs. blood flow vs. anti-inflammatory effects) remains unclear.

Interaction with other interventions: How does red light therapy interact with:

• Ice baths and cryotherapy (some studies I have read actually suggest that doing ice pads or cold showers while under red lights is contraindicated. The effects may be antagonistic.)
• Heat therapy
• Compression garments
• Electrical stimulation
• Various supplements

Long-term adaptations: Does chronic use of red light therapy affect how your body naturally adapts to training stress? Could it potentially reduce training adaptations by too effectively mitigating the damage that signals muscle to grow stronger?

The “during exercise” question: As discussed, we simply don’t know if simultaneous application during practical forms of exercise (like stationary cycling) would provide additional benefits.

Questions Worth Researching

If I were designing future studies, here is my wish list:

1. Direct timing comparisons across more exercise types and populations
2. Dose-response curves to better define optimal energy levels for different muscles and individuals
3. Longer-term studies (6-12 months) to assess sustained benefits and safety
4. More studies in women to understand, for example, whether or not menstrual cycle affects response
5. More studies in older adults to see if benefits extend to age-related muscle loss
6. Simultaneous application during practical exercise modalities
7. Head-to-head comparisons with other recovery modalities (ice, compression, etc.)

Conclusion: What Can We Confidently Say?

After reviewing the research, here’s what the evidence actually supports:

Strong Evidence:

• Red light therapy (630-850 nm) applied before exercise can improve performance metrics including repetitions, time to exhaustion, and power output
• Pre-exercise application appears to build muscle mass and strength more effectively when combined with resistance training over 8-12 weeks
• Post-exercise application reduces markers of muscle damage and inflammation
• Both before and after application reduces delayed onset muscle soreness
• A therapeutic dose window exists (roughly 20-80 J for large muscle groups); more is not better
• Benefits have been demonstrated across resistance training, endurance exercise, and high-intensity protocols

Moderate Evidence:

• Post-exercise timing may be superior for recovery markers while pre-exercise may be superior for performance and adaptation
• Combining both before and after application may provide additive benefits
• Effects work across a wide time window (5 minutes to 6 hours pre-exercise)
• Benefits appear to accumulate over weeks of consistent use

Insufficient Evidence:

• Application during simultaneous exercise (benefits would appear likely, but are uproven)
• Optimal protocols for specific populations (older adults, women, beginners)
• Long-term effects beyond 12 weeks
• How red light therapy compares to other recovery modalities in direct comparisons
• Whether benefits extend to exercise types that haven’t been specifically tested

The Bottom Line:

If you’re considering red light therapy as an addition to your exercise routine, the research suggests it’s a legitimate tool with measurable benefits—not just marketing hype. The effects are real but modest, and they work best when:

1. You use appropriate wavelengths and doses
2. You’re consistent over time (weeks to months)
3. You time application based on your primary goals (performance vs. recovery)
4. You maintain realistic expectations (5-30% improvements, not miracles)

Red light therapy isn’t a replacement for proper training, nutrition, and recovery practices, but it appears to be a valuable addition to a comprehensive approach to fitness and performance.

More from Nils

• Anti-Aging Youtube channel Pathways to Longevity
• Anti-Aging Facebook group: Anti-Aging and Life Extension
• Another interesting topic: AI Consciousness
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