Confession: I fell for a celebrity workout trend–and now I’m hooked.
I’ve always been skeptical of celebrity workout routines or celeb-loved classes; just because I like a celebrity’s movies or music doesn’t mean their wellness choices would be good for me. I also assumed that I couldn’t copy their workout routine, even if I wanted to. A celebrity workout (I assume) was some impossibly curated routine carried out under the watchful eye of a private trainer in an exclusive gym. But living in LA, all I hear recently is how celebrities are flocking to red light workout classes (spoiler: when I try it myself I do in fact have my own celeb sightings).
Red light therapy is one of the most studied forms of low-level light therapy (LLLT), with decades of research backing what has now become a mainstream practice. From cyborg-like LED masks that you can strap onto your face while doing your chores to red light therapy hats that stimulate follicle growth and even red light shower heads, red light therapy is everywhere. Now, it’s made its way to the workout studio.
More and more studios are implementing red light classes; according to GymsTracker, there are now at least 2,272 gym locations across the country offering red light therapy. They describe it as “one of the fastest-growing amenities in the gym industry,” noting that five years ago it was largely limited to med spas and biohacking clinics. From built out red light rooms to Corepower Yoga’s partnership with HigherDOSE (where they hang red light mats on the wall to add red light without renovating their studios), the trend is expanding past Pilates to a wider variety of red light studio workouts like yoga, sculpt, HIIT, barre, and more.
It was at Corepower that I fell in love with red light workouts and finally conceded there might be something to this celeb-loved trend beyond the hype. But what makes red light workouts so worth it? Does it actually make a difference? Read on to discover the benefits of red light workouts, what a red light studio class is really like, and how you can DIY it at home.
“One of the fastest-growing amenities in the gym industry…”
What are the benefits of red light workouts?
When we often picture red light, most of us picture wearing a red light mask in bed. But adding red light to a workout has its own benefits: both during the class (such as increased flexibility and mood) as well as after (such as recovery and longevity). According to The Cleveland Clinic, potential red light benefits that can support your workout include: boosting skin health and complexion, speeding up muscle and skin recovery, increasing collagen cell rejuvenation, and reducing inflammation. Full-body red light therapy (as opposed to targeted treatments such as masks or hats) aims to promote as many of these benefits as possible while also boosting mood, relaxation, and promoting overall longevity.
In a workout setting, red light therapy appears to be most beneficial for supporting exercise performance and recovery. Some research suggests using it before a workout may improve muscle endurance, while post-workout sessions may help reduce muscle soreness and speed recovery, allowing you to feel ready for your next workout sooner. You might also leave the class feeling energized thanks to the mood-boosting benefits.
The benefits of red light may complement lower-impact workouts like Pilates by supporting recovery alongside movement. Research suggests red and near-infrared light can stimulate mitochondrial function (the energy-producing structures inside cells) which may help reduce muscle soreness and support tissue repair after exercise. While the workout itself improves strength, stability, and mobility, adding red light may offer an additional recovery benefit between sessions.
What should I know before booking?
Not every red light workout offers the same experience. Some studios use red and near-infrared light panels throughout class, while others combine the lights with far-infrared heat for a hotter, sweatier workout. If you’re primarily interested in muscle recovery, look for studios that mention near-infrared light. If glowing skin is your main goal, red light wavelengths are more commonly associated with skin benefits. Either way, remember that the workout itself is still doing most of the heavy lifting—red light should be thought of as a potential complement to movement, not a replacement for it.
If the studio also uses infrared heat, expect the workout to feel more physically demanding than a standard class. Be sure to hydrate before and after class, and don’t hesitate to modify or take breaks if you’re new to heated workouts.
How long does it take to see results?
If you’re trying a red light workout for the first time, don’t expect dramatic changes after a single class. While some people report feeling less sore after one session, many of the potential benefits—particularly those related to skin health—appear to build with consistent use over time. Experts suggest using a red light mask 3-5 times a week, as consistency is key to seeing results for skin complexion and acne prevention, and while research on red light workouts is still emerging, the same principle likely applies: consistency is more important than a one-off session.
Some studies show that using red light can result in visible results in your skin as soon as two weeks into usage. Just keep in mind that results can vary depending on the device, the wavelength used, how long you’re exposed to the light, and the workout itself. If your goal is healthier skin or enhanced recovery, think of red light as one part of a long-term wellness routine—not a quick fix.
I tried it: My first time in a red light workout studio
My first time in a red light workout was at a CorePower Yoga class. I was welcomed into the ambient glow, which instantly made me feel calm—much more of a vibe than brightly lit workout classes. I did the signature C1 workout, which is challenging but accessible. For me, I often find it more challenging. And to make matters worse: I hadn’t worked out in a studio in a while. I was nervous I’d lost all my flexibility, and I would end up in Child’s Pose on the mat for the entire latter half of class.
But something started happening. Even during the stretch section, I found myself sinking into each pose deeper than I thought I would or had experienced before. By the end of class, I felt warm inside and out. My body was energized, and so was my mood. Was it all in my head? Was it just the placebo effect? I wondered if the red light was worth the hype or if just being in a studio again was responsible for my mood.
I decided to try another red light workout. This time, I chose an infrared reformer class at BeKind Studios. After a celebrity sighting on the way in (a 90s pop star who hasn’t aged a day?), I settled into the reformer with dread in my stomach. Reformer always feels good, but I usually find myself tiring quickly and leaving so sore I can barely walk out of the studio. The first thing I noticed was we were on low reformers rather than standard ones. “Because you’ll be sweating,” the instructor warned me. And she was right.
Though I’m no stranger to heated workouts, I find myself gasping for breath and begging for an open door halfway through. But the heat was coming from me, not suffocating me. I found myself sweatier than ever, even as the room stayed temperate. But I also found myself experiencing the same deep stretches as before. Maybe there is something to this, I thought.
The real victory was walking out of class. By the time I made it down the stairs that I usually dread after a workout, I was convinced. Sure, there was some soreness, but it felt satisfying rather than limiting my mobility and disappeared by the morning. I took a friend to that Infrared workout, and she texted me the next morning: “My skin looks amazing.” I checked the mirror and had to concede the same. I’m a red light mask devotee so I didn’t expect to be surprised by the results, but the combination of red light and sweat made my skin look brighter and clearer than it had the day before. I was hooked.
How to do a red light workout at home
Living in LA gives me access to boutique workout classes such as red light pilates—with a side of the occasional celeb sighting—but they often come with a hefty price tag. I’ve been trying to get the benefits of red light workouts at home instead. To elevate your home workout set-up further, you can take a cue from Corepower’s transformed red light studios by hanging a red light mat on the wall.
Another method is to invest in a red light panel, which often has higher wavelengths, and set it up in your workout corner. You can also get red light LED bulbs or light strips to DIY even further—just make sure their wavelengths are high enough to have an effect. The goal is consistency (for more information on red light therapy and purchasing red light devices, click here). Like any workout, a little bit of red light often goes a long way.
Splurge Red Light Pilates At-Home Equipment
Affordable Red Light Pilates At-Home Equipment
Langa Chinyoka, Contributing Writer
Langa is a Los Angeles-based writer and strategist. She is currently an editor and content strategist at a marketing agency. Her work has appeared in The Paris Review, British Vogue, Highsnobiety, Eyeswoon, Camille Styles, The Good Trade, and more.
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