Sweating It Out: Sauna Sets for Strength and Glow
Believe it or not, I’m in the sauna because I’m trying to build muscle. Yes, really. Once a week, always after lifting heavy, I turn my workout recovery into what the biohackers call sauna cycling (or sauna sets, which sounds a bit more glamorous).
Here’s the formula: four cycles, thirty minutes each, with a five- to ten-minute cooldown between rounds.
I keep the heat modest, around 160°F, because we’re talking about two full hours of sweating. The goal isn’t punishment—it’s hormesis. In other words: exposing the body to a healthy stressor that forces it to adapt, repair, and ultimately get stronger.
The science is catching up to what Finns and fashion models have always known—saunas aren’t just for relaxation. According to research highlighted by Huberman Lab, sauna sets can trigger up to a 16-fold increase in human growth hormone (HGH) output. HGH is the body’s natural elixir for building lean muscle, repairing tissue, and keeping skin plump.
But even before the metabolic magic kicks in, the immediate results are undeniable: my mind feels clearer, my workout performance sharper, and my sleep noticeably deeper. It’s beauty, strength, and sanity—wrapped in sweat.
Studies have shown a 16-fold increase in HGH after sauna sets. That’s not wellness fluff—that’s science.
How to Try It Yourself
If you don’t have access to a traditional sauna, you can still cycle at home:
HigherDOSE Infrared Sauna Blanket — beloved by biohackers and beauty insiders alike.
Portable Home Sauna — the DIY version that lets you sweat it out in your living room.
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