How Infrared Sauna Boosts Workout Recovery: Nathan Cleary’s Routine

When it comes to athletic performance, recovery isn’t just part of the process—it’s the foundation. Whether you're a professional athlete or a fitness enthusiast pushing through tough training sessions, workout recovery is key to avoiding burnout, reducing soreness, and staying at your best.

In a recent Men’s Health feature, rugby league icon Nathan Cleary shared his personal recovery strategy. Turns out that infrared sauna sessions with Clearlight® play a central role. As one of the most decorated players in NRL history, Cleary knows that what happens after a game or training session is just as important as what happens on the field.

Why post-workout recovery matters for athletes

No matter your level of training, the stress of physical exertion impacts the body in a number of ways: muscle fatigue, soreness, and microscopic tissue breakdown are all natural responses to exercise. But without sufficient time and care to recover, these can build into strain, discomfort, or injury.

That’s why a proper recovery plan is essential to prevent setbacks and optimise performance over time. From nutrition and hydration to stretching and contrast therapy, a balanced recovery routine helps repair muscle fibres, restore energy, and improve consistency. For many athletes, an infrared sauna for recovery is becoming a cornerstone of that process.

Inside Nathan Cleary’s recovery routine with Clearlight® infrared sauna

In Men’s Health, Nathan Cleary, a four-time NRL champion and two-time Clive Churchill medallist, outlined how recovery fuels his performance. A recent addition to his regimen? A Clearlight® Sanctuary Infrared Sauna installed in his home.

“Physically, it really helps my muscles recover—they feel less heavy and more ready to go again sooner,” Cleary said.
“Mentally, it makes me feel relaxed; I have more mental clarity, a good mood, and also achieve a sense of accomplishment.”

After games or intense sessions, Cleary rotates between 15-minute sauna sessions and pool dips - a method he credits for both mental reset and physical relief. This consistent routine helps him meet the high training demands, stay focused, and maintain his competitive edge.

The Men’s Health article also highlighted the craftsmanship and quality of his Clearlight® Sauna.

“Cleary has a Clearlight sauna, a top-quality installation made from eco-certified western red Canadian cedar. Clearlight Saunas are furniture-grade quality, made from only non-toxic materials, and are built to last a lifetime.” - Cayle Reid, Men’s Health, Feb 2025

It’s no surprise elite athletes trust Clearlight®—a brand known for intelligent design, wellness-focused features, and superior comfort.

Benefits of infrared sauna for post-workout recovery

More athletes are turning to saunas after intense sessions, but is sauna good for muscle recovery? The short answer is yes, especially when it comes to infrared heat.

Unlike traditional saunas, infrared saunas use targeted heat that penetrates the body more deeply, offering soothing warmth directly to muscles and joints. Regular use of an infrared sauna after a workout can support:

Relief from muscle soreness after training
Decrease in post-exercise fatigue
Increased sense of relaxation and mental clarity
Improved sleep quality, which is critical for full recovery

For athletes like Nathan Cleary, the benefits of an infrared sauna are physical and mental, delivering both performance support and time to reset.

Unlike a traditional sauna, an infrared sauna session uses infrared radiation to generate deeper heat penetration, which allows the warmth to reach muscle tissue more directly. This targeted approach supports muscle recovery, especially after strength and endurance training sessions, by helping to ease delayed onset muscle soreness and stimulate the neuromuscular system.

Regular infrared sauna use has also been associated with reduced muscle soreness, faster recovery time, and improved blood flow, all of which play a crucial role in the recovery process following a demanding training session. By incorporating infrared sauna sessions into a well-rounded recovery method, athletes can more effectively improve muscle endurance, repair muscle fibres, and return to peak form with greater consistency.

How to use an infrared sauna to improve the recovery of muscle tissue

If you’re wondering how long in a sauna for muscle recovery is ideal, or whether to use a sauna before or after a workout, here’s a general guide.

1. Use the sauna after your workout

While infrared heat can be helpful before a session to loosen the muscles, most recovery experts—and Nathan Cleary himself—recommend sauna use after training, when your muscles are fatigued and more responsive to deep heat therapy.

2. Start with short, consistent sessions

Begin with 15–20 minute sessions, 3–4 times per week. You can adjust based on how your body responds, the intensity of your workouts, and hydration levels.

3. Combine with contrast therapy

Cleary pairs his sauna sessions with cold plunges—a method known as contrast therapy. Alternating between heat and cold exposure helps the body reset faster, reduce post-exercise inflammation, and ease muscle stiffness.

4. Follow best practices for optimal results

For the best results from your infrared sauna sessions, consistency and a few smart habits make all the difference.

Hydrate before and after each session to support detoxification, circulation, and overall recovery.
Use the sauna within 30–60 minutes post-training for optimal effect.
Combine the physical benefits with mental relaxation by practising slow, intentional breathing or short mindfulness exercises.

By integrating sauna sessions into your routine, you'll be maximising your muscle recovery after a workout, reducing downtime, and preparing your body for the next challenge.

Why top athletes choose Clearlight® for infrared recovery

As featured in Men’s Health, NRL star Nathan Cleary incorporates the Clearlight® 3-Person Full Spectrum Sanctuary Sauna into his recovery routine. Designed with performance and recovery in mind, this advanced sauna supports both solo and shared sessions, making it an ideal choice for athletes at every level.

Key features include:

1. Full-spectrum True Wave® infrared heating

Combines near, mid, and far infrared wavelengths to deliver fast, consistent heat that penetrates deep into muscle tissue, helping to reduce soreness, ease fatigue, and support more rapid recovery after intense workouts.

2. Premium non-toxic materials

Crafted entirely from FSC® certified Okoume wood for both interior and exterior use, this sauna offers a clean, non-toxic environment that’s safe, durable, and designed to complement any modern wellness space.

3. Athlete-approved features

Includes integrated Bluetooth® audio, dual-zone chromotherapy lighting, smart device charging, and ergonomic bench seating—creating a calming, immersive environment that supports both body and mind.

4. Designed for daily use

Engineered with high-quality materials and intuitive app-based controls, the Sanctuary sauna is designed for regular use and backed by a lifetime residential warranty, making it a lasting addition to any recovery routine.

Inspired by Nathan Cleary’s recovery routine? Here’s how to start yours

From reducing muscle soreness to improving sleep and sharpening mental clarity, the benefits of infrared sauna are well established, and Nathan Cleary’s routine is a powerful example of what consistent recovery can achieve.

If you’re training hard, recovering from high-impact sessions, or simply looking to feel better day to day, the Clearlight® Infrared Sauna is built to support your goals with comfort, technology, and proven performance benefits.

Explore all models and start building your own high-performance recovery space at home.