How Sauna Use Supports Muscle Growth and Cardiovascular Performance: A Clinical Review

As sauna therapy gains traction beyond the wellness world, emerging research now supports its role in improving physical performance, muscle recovery, and cardiovascular health. For athletes, fitness enthusiasts, and clinicians alike, sauna use is increasingly being viewed as a legitimate adjunct to structured exercise.

This article reviews several recent studies that examine sauna exposure’s impact on muscle growth, VO₂ max, blood pressure, and cardiovascular efficiency, with a focus on its practical implications for performance.

🔬 Muscle Hypertrophy: Heat as a Stimulus for Growth

A controlled study examining 12 high-heat (100°C) dry sauna sessions in healthy men found a 1.07% increase in right-leg muscle mass and measurable increases in bone mineral content. The likely mechanism? The upregulation of heat shock proteins (HSPs), which are known to promote protein synthesis, reduce inflammation, and support muscle regeneration.

Bottom Line: Sauna exposure may provide a secondary anabolic stimulus — especially when used adjunctively with resistance training — by enhancing cellular environments conducive to muscle repair and hypertrophy.

🧬 Cardiovascular Adaptation and VO₂ Max Improvements

An 8-week randomized trial explored the effects of combining moderate exercise with post-exercise sauna use. Participants in the sauna group showed a +2.7 mL/kg/min improvement in VO₂ max over the exercise-only group. The same cohort also experienced reductions in systolic blood pressure (~8 mmHg) and favorable shifts in cholesterol profiles.

In a separate long-term Finnish study, men who used the sauna 4–7 times per week had significantly higher VO₂ max values and better vascular outcomes compared to those with less frequent use.

Bottom Line: Sauna therapy appears to support cardiovascular conditioning — especially when combined with aerobic or resistance training — and may offer cumulative performance benefits over time.

💡 Post-Exercise Recovery and Neuromuscular Preservation

In a controlled setting, male basketball players who used a 43°C sauna for 20 minutes post-resistance training experienced reduced delayed onset muscle soreness (DOMS) and less performance drop-off in vertical jump metrics compared to passive recovery. These outcomes are thought to result from improved circulatory flow, accelerated metabolite clearance, and reduced muscle inflammation.

Bottom Line: Sauna use post-exercise may improve recovery windows, allowing athletes to train at higher volumes or with greater frequency without compromising performance.

🫀 Vascular Health in Clinical and Subclinical Populations

Beyond athletic performance, sauna use has demonstrated cardioprotective effects in clinical populations. A 2-week trial of sauna therapy in patients with chronic heart failure showed improvements in flow-mediated dilation, left ventricular ejection fraction, and functional capacity. These results were enhanced when sauna was paired with structured exercise.

Meta-analyses further confirm sauna’s acute effects: reduced systolic and diastolic blood pressure, increased arterial flexibility, and improved endothelial function.

Bottom Line: For both healthy and at-risk individuals, regular sauna use may enhance vascular efficiency, reduce cardiovascular strain during exercise, and improve overall functional output.

Summary

Muscle Development:

↑ Lean mass via heat-induced protein synthesis (HSP pathway)

Cardiovascular Fitness:

↑ VO₂ max with sauna + exercise; improved BP and cholesterol

Post-Exercise Recovery:

↓ Muscle soreness, preserved neuromuscular function

Vascular Function:

↑ Endothelial performance, reduced cardiac workload

Clinical Perspective

Sauna therapy is not a replacement for structured training but appears to enhance the physiological adaptations that underpin strength, endurance, and recovery. Its benefits are most pronounced when used as a complement to physical activity, particularly in the post-exercise window. With increasing support from both clinical and performance-based research, sauna use represents a low-risk, high-yield intervention for individuals looking to optimize their training outcomes and recovery protocols.

For those seeking a practical application, consistent post-exercise sauna exposure (15–20 minutes at 80–100°C, 2–4 times per week) may be sufficient to elicit measurable improvements in both muscular and cardiovascular domains.