If you’re new to using a sauna, one of the first questions that usually comes up is, “How many times should you sauna a week to see benefits?” With so many opinions online and different types of saunas available, it can be hard to know what’s right for you.
The good news is that you don’t need a complicated routine to get started. With a few simple guidelines, sauna sessions can become a relaxing, repeatable part of your weekly wellness habits.
In this beginner-friendly guide, we’ll walk through:
- What a sauna routine actually means
- How often most beginners use a sauna each week
- The difference between traditional and infrared sauna frequency
- How to build a safe, sustainable weekly sauna schedule
- Common mistakes to avoid when starting out
What Is a Sauna Routine?
A sauna routine is simply how often and how long you use a sauna over the course of a week. It’s similar to having a workout schedule or sleep routine — the more consistent you are, the easier it is for your body and mind to adapt.
For some people, this might mean a few shorter sessions spread across the week. For others, it could be longer, less frequent sessions. There’s no one “perfect” routine that fits everyone, but there are helpful starting points that work well for most beginners.
Why Does Sauna Frequency Matter?
Frequency matters because it shapes how you experience the overall benefits of sauna use. A consistent routine can help you:
- Create a regular space to unwind and disconnect from daily stressors
- Support post-workout recovery as part of a balanced training plan
- Build familiarity and comfort with heat exposure over time
- Turn sauna use into a sustainable wellness ritual instead of a one-time experience
The key is consistency rather than intensity. You don’t need to sauna every day to notice positive changes in how relaxed, restored, or refreshed you feel after your sessions.
How Many Times Should You Sauna a Week as a Beginner?
For most beginners, a great starting point is:
- Traditional saunas: 2–3 sessions per week
- Infrared saunas: 3–4 sessions per week
This range allows your body to adjust gradually, gives you time to hydrate and rest between sessions, and still offers enough consistency to notice how sauna use fits into your lifestyle.
From there, you can slowly increase or decrease the number of sessions based on how you feel and how sauna use fits into your weekly schedule.
Traditional Sauna: How Often Should You Use It?
Traditional saunas — including electric and wood-burning models — operate at higher temperatures, typically around 160–195°F (70–90°C). Because the heat is more intense, individual sessions are usually shorter.
Beginner Frequency for Traditional Saunas
A common beginner routine for a traditional sauna looks like:
- 2–3 sessions per week
- 10–15 minutes per session to start
As you get more comfortable with the heat, some people gradually work up to around 4 sessions per week, always paying attention to how they feel during and after each visit.
Thinking About a Traditional Barrel Sauna?
If you love the idea of an outdoor sauna that heats efficiently and looks stunning in your backyard, a barrel sauna is a popular option. Explore our curated barrel sauna collection to see designs that pair Nordic-inspired craftsmanship with modern performance.
Infrared Sauna: How Often Should You Use It?
Infrared saunas operate at lower temperatures, usually around 110–140°F (43–60°C), using infrared elements rather than a traditional heater and rocks. Because the heat feels gentler, users often stay in longer.
Beginner Frequency for Infrared Saunas
A typical beginner routine for an infrared sauna is:
- 3–4 sessions per week
- 20–30 minutes per session to start
Over time, some people enjoy using an infrared sauna almost daily, but this isn’t required. The goal is to find a rhythm that feels enjoyable, sustainable, and supportive of your overall routine.
If you’re curious about bringing this experience home, you can browse our infrared sauna collection for in-depth product details, sizing, and installation considerations.
How to Build Your Weekly Sauna Routine
Step 1: Start Slow
In your first week or two, keep things simple:
- Traditional sauna: 2 sessions of 10–12 minutes each
- Infrared sauna: 3 sessions of 20–25 minutes each
Use this time to learn how your body responds to the heat, how quickly you warm up, and which session length feels best.
Step 2: Increase Gradually
If you feel comfortable and refreshed after a couple of weeks, you can:
- Add one additional session per week, or
- Extend each session by a few minutes
Small adjustments are better than large jumps. Your goal isn’t to “push through” the heat, but to create a routine you genuinely look forward to.
Step 3: Find Your “Comfort Number”
Many regular sauna users naturally settle into:
- 3–4 sessions per week as their long-term sweet spot
Some feel great with fewer sessions, especially on busy weeks, while others enjoy more frequent use. Listening to your body and staying flexible is more important than sticking to a rigid schedule.
Step 4: Support Each Session With Hydration and Cool-Down Time
Sauna use increases fluid loss through sweat, so pairing your routine with good hydration habits is essential. Aim to drink water before and after each session and give yourself time to cool down gradually once you step out.
Sample Weekly Sauna Schedules
Traditional Sauna Example (3 Days Per Week)
- Monday: 12 minutes
- Wednesday: 15 minutes
- Saturday: 15 minutes
Infrared Sauna Example (4 Days Per Week)
- Monday: 25 minutes
- Tuesday: 30 minutes
- Thursday: 25 minutes
- Saturday: 30 minutes
These schedules are only starting points. You can adjust the days, duration, and frequency to match your lifestyle, workout schedule, and personal preferences.
Common Beginner Mistakes to Avoid
- Doing too much too soon: Jumping into long or daily sessions right away can feel overwhelming.
- Ignoring how you feel: If you feel lightheaded or uncomfortable, it’s better to end the session early.
- Skipping hydration: Not drinking enough water before and after your sauna time can affect how you feel later.
- Comparing your routine to others: Your ideal schedule doesn’t need to match what friends or online influencers are doing.
Additional Resources to Explore
If you’re ready to learn more and explore different sauna styles, these resources are a great next step:
- Discover outdoor-friendly designs in our barrel sauna collection.
- Compare models and features inside our infrared sauna collection.
- Browse related guides on sauna selection, installation, and maintenance on the My Energy Flow blog.
Conclusion: Finding Your Ideal Sauna Rhythm
So, how many times should you sauna a week to see benefits? For most beginners, starting with 2–3 traditional sessions or 3–4 infrared sessions per week is a safe and practical place to begin. From there, you can fine-tune your schedule based on how you feel, your goals, and the type of sauna you use.
Whether you’re drawn to the timeless charm of a barrel sauna or the gentle warmth of an infrared cabin, the most important step is simply getting started and building a routine that fits your life. When you’re ready to explore options for your home, visit our barrel sauna collection and infrared sauna collection for thoughtfully selected models designed to complement your wellness journey.
