Part 3: Red Light Therapy for Athletic Performance – Strength, Endurance & Energy Output
Maximise Gains by Optimising Your Cells
Introduction
Whether you're chasing a new personal best or looking for a competitive edge, red light therapy (RLT) may be your secret weapon. In addition to recovery and sleep enhancement, RLT has been shown to directly improve athletic performance—boosting strength, increasing endurance, and elevating energy output at the cellular level.
Let’s explore how it works and how to apply it to get real-world results.
The Science Behind RLT and Performance
Red light therapy stimulates your mitochondria—the energy factories of your cells. By enhancing ATP (adenosine triphosphate) production, your muscles gain more fuel to perform and recover efficiently. This process, called photobiomodulation, also improves blood flow, reduces oxidative stress, and enhances cellular repair (de Freitas & Hamblin, 2016).
In performance terms, that means:
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More power output
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Greater muscular endurance
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Less fatigue during high-effort sessions
Performance Gains Backed by Research
📈 Increased Strength
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Athletes who used RLT before strength training sessions showed significantly greater improvements in max rep lifts and muscle torque (Ferraresi et al., 2011).
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RLT may improve neuromuscular efficiency, allowing muscles to fire more effectively.
🏃 Enhanced Endurance
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One study showed endurance gains were 3x faster in athletes who used RLT before and after training (Miranda et al., 2018).
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Red light boosts oxygen availability and energy metabolism, key factors in long-distance and HIIT-style efforts.
⛔ Reduced Fatigue
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When applied during rest intervals, RLT significantly reduced muscle fatigue and lactate accumulation, allowing athletes to train longer and harder (de Brito Vieira et al., 2014).
Best Practices: When and How to Use RLT for Performance
Timing Matters:
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Before training (10–20 minutes): Ideal for strength and explosive workouts
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Before + after training: Best for endurance adaptations and recovery synergy
Wavelength Range:
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Use red (630–660 nm) and near-infrared (810–850 nm) for deep muscle penetration
Placement Tips:
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Focus on large muscle groups involved in your training
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Place device 1–12 inches from skin
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Duration: 10–20 minutes per area
Takeaway
Red light therapy is more than recovery—it’s performance enhancement at the cellular level. Whether you're lifting, sprinting, or grinding through long-distance runs, RLT can give you the extra edge to go further, lift heavier, and last longer.
What’s Next in This Series?
In Part 4, we’ll explore how red light therapy aids in injury recovery and reduces inflammation, helping you bounce back faster.
References
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de Freitas, L. F., & Hamblin, M. R. (2016). Proposed mechanisms of photobiomodulation or low-level light therapy. IEEE Journal of Selected Topics in Quantum Electronics, 22(3), 7000417.
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Ferraresi, C. et al. (2011). Effects of low-level laser therapy on physical strength training. Lasers in Medical Science, 26(3), 349–358.
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Miranda, E. F. et al. (2018). When is the best moment to apply PBMT during endurance training? Lasers in Medical Science, 33(4), 719–727.
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de Brito Vieira, W. H. et al. (2014). Use of low-level laser therapy to increase muscle fatigue resistance. Photomedicine and Laser Surgery, 32(12), 678–685.
Note - Full Reference list will be available on Part 6 and cover the entire series.
