Our short answer: either works, and many people use both. When you use red light around a workout comes down to what feels best for you and fits your schedule. Some people like a short session before training as part of their warm-up ritual. Others prefer a longer, relaxing session afterward as part of their post-workout cool-down. If you run a gym or spa, offering both lets members choose.

Before a workout (5–10 min): A short session can be a calm, focused way to start your warm-up routine. Many people enjoy the warmth and use the few minutes to settle in before lifting. Keep it short so it doesn't eat into training time.

After a workout (15–20 min): This is the most popular option. Lying down for a full-body session after a hard training day gives you a quiet window to wind down, and many people say they feel refreshed afterward.

The devices that make this easy for gyms and spas — the Zenapura MaxiLUX Red Light Therapy Bed and the Professional Stand-Up Machine — both run at 129 mW/cm² across five wavelengths, so full-body sessions stay short enough to fit around a training schedule. Below are sample routines and a simple guide to which device fits which setting.

1. Why Timing Is Mostly About Your Routine

Red light devices use LEDs that emit visible red and near-infrared light. People use them for many reasons — relaxation, a sense of well-being, skin appearance, and as part of a post-workout recovery routine. Individual experiences vary, and we don't claim that one timing produces better physical results than another. What we can say is that the best routine is the one you'll actually keep.

Option 1: Before Training — A Warm-Up Ritual

A short pre-workout session works well for people who like a moment of calm before they train. Stand-up units are especially convenient here: step in, spend 5–10 minutes, and head straight to your warm-up. Think of it as part of getting into the right headspace for the session ahead.

Option 2: After Training — A Cool-Down Ritual

After a demanding session — heavy lifting, intervals, a long run — many people enjoy lying down in a full-body bed for 15–20 minutes. It's a natural place in the day to slow down, breathe, and transition out of training mode. That's why post-workout sessions are the most popular booking for gyms and recovery studios.

2. Sample Routines by Workout Type

Generic "10 minutes of red light" advice ignores the most practical variable: what you're training that day, and how much time you have. Here are sample routines gyms and members can adapt.

Strength & Olympic Lifting Days

On heavy days — squats, deadlifts, clean & jerk, snatch — warm-ups are already long, so keep red light short and simple.

• Optional 5–10 min before the session as part of your warm-up ritual

• Optional 10 min afterward if you want a cool-down

• Tip: if time is tight, pick one — most people choose after

HIIT / MetCon Days

After high-intensity conditioning — Fran, Grace, AMRAP/EMOM work — a longer cool-down session is the popular choice.

• Skip the pre-session or keep it to 5 minutes

• 15–20 min after the session — once you've cooled down and rehydrated

• Tip: pair it with your stretching or breathing routine

Competition Days / High-Volume Training Blocks

On big days, some athletes like to bookend the day with a short session before and a longer one after — keeping total time to about 30 minutes.

• Before: 10 min (well before your warm-up, so it doesn't crowd your schedule)

• After: up to 20 min once you're done for the day

• Follow the session-time guidance in your device's manual

3. Example Week — Fitting Red Light Into a Training Schedule

Picture an athlete training five days a week: two strength days, two conditioning days and one long session on the weekend. Here's one way to fit red light in without it taking over the schedule:

The point isn't the exact schedule — it's having a predictable routine. Many members find that booking sessions at the same times each week makes it a habit they look forward to.

4. The Zenapura Devices — Which One Fits Your Gym or Studio

Both Zenapura professional devices run at 129 mW/cm² irradiance and include five wavelengths (633/660/810/850/940nm), so either can host pre- and post-workout sessions. They suit different spaces and business models.

Which One Do We Recommend?

For spas and recovery studios building a dedicated relaxation service: the MaxiLUX Bed. Lie-down, full-body sessions are a natural premium add-on. For busy gyms and CrossFit boxes with heavy foot traffic: the Stand-Up Machine — fast turnover and no lying down suit members dropping in before or after class. Facilities with both can use the Stand-Up for quick pre-workout sessions and the Bed for longer post-workout bookings.

5. Quick Reference — Print and Use

A simple reference gyms and spas can adapt to their schedule and service menu. Always follow the session-time guidance in your device's manual.

6. The Business Case — Year 1 Revenue for Gyms & Spas

Recovery and relaxation services are a popular add-on in fitness and wellness. Red light sessions give gyms and spas a premium service members can book around their training. Here's an illustrative Year 1 example — plug in your own pricing and volume:

These are illustrative figures, not guarantees. Model your own numbers at conservative utilisation, subtract staffing, space and operating costs, and see how long the device takes to pay for itself.

The Bottom Line

Red light before or after a workout isn't a binary choice — it's a routine you match to what you're training and how much time you have. A short session before training can be a calming warm-up ritual. A longer session afterward is a relaxing cool-down. On big days, some people do both. The most important thing is consistency.

For gyms and spas that want to offer this to members, the Zenapura MaxiLUX Bed and Professional Stand-Up Machine are the two devices we recommend — both deliver 129 mW/cm² across five wavelengths, with US-based support and a 5-year warranty on both.

Red light therapy and the products described here are intended for general wellness use. They are not intended to diagnose, treat, cure, or prevent any disease or medical condition. Individual experiences vary. If you have a medical condition, are pregnant, or are sensitive to light, consult a qualified healthcare provider before use.