Sauna Vs. Cold Plunge: Experts Share Which Is Better for Recovery

There are many tools and strategies available to maximize the benefits of your exercise regimen. Two of the most popular right now involve temperature—more specifically, dialing it up in a sauna or turning it down in a cold plunge. But if it’s sauna vs. cold plunge for recovery, is one better for your muscles (including your heart) than the other?

Meet the experts: Tina Tang, C.P.T., a personal trainer in Jersey City, NJ; Molly Ruecker, P.T., D.P.T., a physical therapist at the walking app WalkFit.

While generally safe, both saunas and cold plunges carry some risks for certain groups of people. Always check with your physician before adding a new practice to your routine to make sure it’s a good fit for you. Here, fitness experts explain the benefits and potential drawbacks of the sauna and cold plunge, how to get the perks at home, and which is better for people over 50.

“A sauna can help boost the body’s natural recovery process,” says Tina Tang, C.P.T., a personal trainer in Jersey City, NJ, who specializes in helping women over 45 get stronger. “The heat increases circulation, raises the heart rate slightly, and helps tight muscles relax.” This results in more oxygen and nutrients being delivered to sore and tired muscles, which may reduce soreness after a tough workout, explains Molly Ruecker, P.T., D.P.T., a physical therapist at the walking app WalkFit. “The heat also encourages sweating, which may help flush out metabolic byproducts that accumulate after exercise.”

Saunas also offer potential benefits beyond post-exercise recovery. According to the Cleveland Clinic, spending time in a sauna may help improve sleep, curb stress, and reduce chronic pain, among other possible perks. “For women, especially during and after menopause, sauna time can also help the body manage temperature changes more effectively, which can make both workouts and daily activities feel more comfortable,” Tang adds.

While you may be picturing a traditional wood-burning sauna (which creates dry heat) or a steam room (which uses wet heat), you don’t need access to one of these to reap the benefits of a sauna. “A warm bath or heated environment can offer some of the same relaxation and circulation benefits,” says Tang. “It’s not identical, but it can still help the body unwind and ease muscle tension after exercise.”