New to infrared heat? This free 30-day starter plan shows you exactly how to ease in, week by week, so you build the habit safely and get the most from every session. You can print this page from your browser.
How to use this plan
Infrared saunas warm your body directly at lower air temperatures than a traditional sauna, so you can build up comfortably. The plan starts at gentle settings and short sessions, then increases heat and time over four weeks as your body acclimates. Most people land on 4 to 5 sessions a week at a temperature and duration that feel relaxing rather than punishing. There is no prize for the hottest setting. Consistency is what delivers the recovery, relaxation, and sleep benefits people value, and a routine you enjoy is a routine you keep. Listen to your body, hydrate well, and adjust the numbers to your own comfort. If you ever feel dizzy or unwell, end the session and cool down. The plan is a starting framework, not a rule book, so make it yours.
Week-by-week targets
| Week |
Sessions |
Temperature |
Session length |
| 1 |
3 |
110 to 115 F |
10 to 15 min |
| 2 |
3 to 4 |
115 to 125 F |
15 to 20 min |
| 3 |
4 |
120 to 130 F |
20 to 30 min |
| 4 |
4 to 5 |
125 to 140 F |
25 to 35 min |
What to expect
In the first week you may sweat less than you imagined, which is normal as your body learns to respond. By week two or three the sweat comes faster and sessions feel more relaxing. Many people notice better sleep and an easier wind-down within the first month. Keep water nearby, avoid alcohol before sessions, and give yourself time to cool down afterward. If you want to add cold exposure, a brief cool rinse or a cold plunge after your session is a popular way to finish.
Ready to choose your sauna?
If you are still selecting a unit, our infrared saunas collection has options for every space, and our sauna buying guide walks through heat type, size, and EMF. With financing and possible HSA/FSA reimbursement with a Letter of Medical Necessity, we are here to help.
Shop infrared saunas
Safety note
This plan is educational and is not medical advice. Talk with your doctor before starting if you are pregnant or have heart, blood pressure, or other health conditions. Stay hydrated and leave the sauna if you feel unwell.
Frequently asked questions
How often should a beginner use an infrared sauna? Start with about 3 sessions in week one and build toward 4 to 5 sessions a week by week four, adjusting to how your body feels.
What temperature should a beginner start at? Around 110 to 115 degrees Fahrenheit for 10 to 15 minutes is a comfortable start, increasing gradually over the month.
Do I have to give my email to see the plan? No. The full plan is on this page for free. Joining our email list is optional.
