Infrared vs Traditional Sauna: Key Differences for First-Timers

People tell me our studio has a relaxed and healing vibe, and that the sauna space feels comfortable and nice, so let’s keep this simple. If you’re a first-timer in Chicago and you want heat therapy that feels gentler, choose infrared. If you want that classic high-heat, big-sweat experience (often with steam) and you already know you tolerate heat well, choose traditional.

At Lincoln Park Pilates & Events, my Single Session is a 30-minute infrared sauna visit ($45). A lot of people add it on after a workout, especially when the wind and cold hit in November and your body just feels tight from commuting and sitting.

Infrared vs traditional sauna: what you’re actually stepping into

An infrared sauna uses infrared light to heat your body directly, rather than heating the air around you like a traditional sauna. That’s why it tends to feel like a deeper, more comfortable warmth at a lower temperature. If you’ve ever said, “I want the benefits, but I don’t want to feel like I’m baking, ” this is usually the better starting point.

A traditional sauna heats the room. The air temperature is higher, and in many traditional setups, steam is part of the experience. It’s that classic sauna feeling where the heat hits you immediately, and the sweat comes fast. For some people, that intensity is the whole point.

At my studio in the Lincoln Park and Southport Corridor area, people often tell me the facility is set up thoughtfully and feels clean and easy to use, which matters when you’re trying something new and don’t want to feel awkward figuring it out.

Heat, comfort, sweat, and recovery: the trade-offs first-timers notice fast

Here’s the honest breakdown I give people who are comparing infrared vs traditional sauna for a first try.

1) Comfort and “can I stay in here?”

Infrared is the choice when you want to ease in. For first-timers, I usually suggest 20 to 30 minutes for infrared, depending on how you feel. For a traditional sauna, a truly conservative first round can be 8 to 12 minutes, step out, cool down, and decide if you want to go back in. Traditional heat is intense, and it’s normal to tap out early your first time.

2) What you feel it helps most

Infrared is commonly picked for muscle recovery and targeted relief. I see a lot of desk-job neck and shoulder tension, winter stiffness after outdoor activity, and “I just want my body to loosen up” requests. Traditional is often chosen for the big sweat and that cardiovascular-style conditioning feel.

3) The next-day effect

This is where I hear the most feedback about infrared sauna benefits. People regularly mention better sleep and skin looking noticeably fresher the next day. One of the most specific notes I’ve heard was:

“I slept better than I have in weeks, my skin looked amazing the next day, and the cold that I had magically disappeared.”

one of our first-time visitors

Sauna safety in Chicago: hydration, meds, and the signs to step out

Heat therapy should feel steady, not scary. Before you come in, hydrate. After you sweat, hydrate again. And if you’re pairing a sauna session with a workout, you’ll want more water than you think.

Step out right away if you feel dizzy, nauseated, lightheaded, or suddenly “not right.” Sit, cool down, and don’t push through it. The goal is recovery.

Quick practical tip for windy November days

Give yourself a few minutes after your session to cool down before heading back outside. That transition matters when it’s cold and blustery in Lincoln Park.

So which one should you book for your first session in Lincoln Park?

Pick infrared if you want a lower-temperature experience that still feels deeply warming, and you’re hoping for recovery, relaxation, or a “reset” that doesn’t wipe you out. This is also the direction I point a lot of people who sit at a desk all day and carry tension in their neck and shoulders.

Pick traditional if you already know you like high heat, you want the strongest sweat response, and you enjoy the classic sauna vibe. Traditional can win on intensity and ritual. Infrared tends to win on comfort for beginners.

Why people book our 30-minute Single Session (and keep it in their routine)

I hear the same themes again and again: people love that the studio feels beautiful and clean, they like that the sauna is a true add-on to a workout routine, and they appreciate a welcoming staff. If you’re searching “pilates near me” or “pilates classes near me, ” this is the kind of place where you can come for a pilates class and still get that recovery time without running across town.

I’m also realistic about schedules. People come in from Lincoln Park, Lakeview, Old Town, North Center, Wicker Park, and Bucktown because it’s easier to keep wellness consistent when it fits your week.

A few quick resources before you book your infrared sauna session

• Single Session aftercare for the first 24 hours
• Single Session for sore muscles
• Infrared sauna guide for Lincoln Park

FAQs: infrared vs traditional sauna for first-timers