Quick answer: Red light therapy helps athletes by delivering red and near-infrared light that muscle cells absorb, boosting ATP energy. This supports better endurance and performance, faster muscle recovery, less soreness and inflammation, quicker injury recovery, and better sleep. Studies report gains in endurance, strength, and recovery. A NovoTHOR session at Avantir Wellness covers the whole body in about 20 minutes.
Key takeaways
Athletes are always looking for ways to perform better and recover faster from intense training. Red light therapy is a simple, non-invasive approach that uses the restorative properties of red and near-infrared light to support those goals. Here is the science and what it means for athletes of all levels.
Red light therapy, also known as photobiomodulation (PBM), exposes the body to red and near-infrared light that penetrates the skin and reaches the mitochondria, the powerhouse of the cell. This boosts mitochondrial respiration and ATP (adenosine triphosphate) production, which matters for athletes because muscles need ATP for contraction, recovery, and growth. Better mitochondrial function means more efficient energy use, supporting more intense and extended training.
| Benefit | What the research shows |
| Endurance | Boosts ATP; one trial showed more than 14% greater endurance |
| Recovery | Faster recovery, with less fatigue and inflammation after training |
| Strength and muscle | Supports protein synthesis and muscle-mass gains |
| Injury recovery | Increases blood flow and tissue repair for a faster return to play |
| Sleep | Supports melatonin and sleep quality, which aids recovery |
By boosting mitochondrial function and ATP production, red light therapy enhances muscle performance. A 2010 study on volleyball players showed an increase in elbow-flexor repetitions and endurance of more than 14% after red light therapy.
Athletes can expect faster recovery and less muscle fatigue after intense workouts. A study in Lasers in Medical Science found that infrared light after exercise moderately decreased inflammatory markers in water polo players.
Red light therapy can support muscle growth and strength gains by optimising cellular function and protein synthesis. Research from 2016 reported a significant increase in muscle mass gained after training with red light therapy.
Red light therapy supports the recovery process, which is valuable for injured athletes. A 2013 meta-analysis concluded it can help treat injured muscles, and a study in the journal Laser Therapy found university athletes who used red light therapy returned to play faster after injury.
Quality sleep is essential for performance and recovery. A study of elite basketball players found that full-body red light therapy increased serum melatonin, sleep quality, and endurance performance.
Singapore is an active nation. In the Ministry of Health’s National Population Health Survey, 78.5% of residents aged 18 to 74 met physical-activity guidelines in 2023, up from 74.9% the year before. An active population has a higher need for performance support and faster recovery, which is where red light therapy fits.
Avantir Wellness is the only destination in Asia for NovoTHOR red light therapy. The NovoTHOR Whole-Body Light Pod targets your whole body in under 20 minutes, supporting muscle relaxation, blood circulation, recovery, and performance.
To reserve a session, visit us at 451 Joo Chiat Rd, #02-13/14 Katong Point, Singapore 427664, email team@avantirwellness.com, or WhatsApp (+65) 8852 0279.
Athletes and active people use red light therapy to support recovery and general wellbeing around training. Red and near-infrared wavelengths are absorbed by the cells, where they may support healthy energy and the body's natural recovery processes. A full-body pod such as NovoTHOR covers large muscle groups at once, which suits people who train regularly. Individual responses vary, so it is used as one part of a wider routine.
Both are used, depending on goals. Some people use red light therapy after activity to support recovery, while others use it beforehand as part of preparation. Because the NovoTHOR session is short, it fits easily around a training schedule. There is no single rule, so it is worth experimenting with timing and discussing your routine with an Avantir coach to find what suits you.
Red light therapy may support the body's natural recovery processes at a cellular level, which is why many active people include it after demanding sessions. It is best understood as something that supports recovery as part of a wider routine that also includes rest, nutrition and sleep, rather than a guaranteed shortcut. Responses vary, so it helps to judge it by how you feel over time.
This depends on training load and goals, so there is no fixed rule. Many active people use it regularly around their schedule, since consistency tends to matter more than occasional sessions. Because each session is short and non-invasive, it is easy to build in. An Avantir coach can suggest a cadence and adjust it based on how your body responds.
Red light therapy is non-invasive and does not involve any substance, so it is generally regarded as a recovery and wellbeing approach rather than anything performance-enhancing in a prohibited sense. If you compete under a specific governing body, it is always sensible to confirm with them directly. Sharing your health history with your Avantir coach also helps keep your routine appropriate.
