SAUNA: 101
Saunas have been used for centuries as a tool for recovery, relaxation, and overall well-being. Today, they’ve become a cornerstone of modern home wellness design—especially for homeowners who train hard, work hard, and want their homes to support long-term health.
That said, not all saunas are created equal.
From infrared vs. traditional heat to prefab vs. fully custom build-outs, the right sauna depends on your body, your training style, your space, and how thoughtfully the system is designed from the start. This guide breaks it all down so you can make informed decisions—without the overwhelm.
The Core Benefits of Sauna Therapy
Consistent sauna use offers a wide range of benefits that support both performance and longevity:
Improved circulation and cardiovascular health
Reduced stress and nervous system regulation
Muscle relaxation and post-workout recovery
Improved sleep quality
Joint mobility and stiffness reduction
General detoxification through sweating
For many of our clients—entrepreneurs, athletes, and high performers—sauna use becomes a non-negotiable recovery ritual rather than an occasional luxury.
Infrared vs. Traditional Saunas: What’s the Difference?
While both sauna types aim to heat the body, they do so in very different ways—and that difference directly impacts comfort, recovery, and frequency of use.
Infrared Saunas
Infrared saunas use infrared light waves to heat the body directly rather than heating the air around you. The ambient temperature is lower, but the heat penetrates deeper into muscles and connective tissue.
Typical temperature range:
120–150°F
Key benefits:
- Deeper muscle and joint penetration
- Enhanced post-workout recovery
- Reduced soreness and stiffness
- Lower cardiovascular strain
- More comfortable for longer, more frequent sessions
Best suited for:
- Weightlifters and strength athletes
- High-frequency training schedules
- Clients prioritizing recovery over heat tolerance
- Users sensitive to extreme heat
Traditional Saunas (Finnish-Style)
Traditional saunas heat the air using electric or wood-fired heaters, warming the body from the outside in.
Typical temperature range:
160–200°F+
Key benefits:
Intense sweating response
Classic sauna ritual and experience
Strong cardiovascular stimulus
Short, high-heat sessions
Best suited for:
Sauna purists
Users who enjoy intense heat
Clients seeking a traditional Nordic experience
Both sauna types are effective—but they serve different bodies and goals.
Sauna Build-Out Options: Prefab vs. Modular vs. Full Custom
Beyond sauna type, how the sauna is built plays a major role in cost, performance, and longevity.
Prefab (Boxed) Sauna Units
Factory-built units shipped in a box and assembled on site.
Pros:
- Lowest upfront investment
- Faster installation
- Minimal coordination
Cons:
- Limited sizing and layouts
- Fixed materials and finishes
- Often not optimized for the space
General pricing:
Entry-level, with limited customization
Modular / Semi-Custom Saunas
Panelized saunas built off-site to your specifications and assembled on site.
Pros:
- Custom sizing and layouts
- Higher-quality materials
- Faster install than full custom
- Predictable pricing and timelines
Cons:
- Some constraints due to panelized construction
General pricing:
Mid-range; best balance of flexibility and efficiency
Full Custom Saunas
Built entirely on site and integrated into the architecture of the home.
Pros:
- Unlimited design freedom
- Seamless architectural integration
- Fully tailored experience
Cons:
- Highest investment
- Longer build timeline
- More coordination across trades
General pricing:
Premium, architectural-level investment
Power & Infrastructure Planning: The Most Overlooked Part of Sauna Design
A sauna is not a plug-and-play feature. Whether indoor or outdoor, infrared or traditional, electrical planning is critical to performance and safety.
Electrical Requirements
- Infrared saunas require dedicated 120V or 240V circuits depending on size and panel count
- Traditional saunas typically require 240V service sized to room volume and materials
- Undersized power leads to slow heat-up and poor performance
Lighting, Features & Add-Ons
Modern saunas often include:
- LED accent and bench lighting
- Starlight (fiber optic) ceilings
- Backlit Himalayan salt panels
- Audio or smart control systems
Each feature requires proper wiring, transformers, and concealed pathways—making early coordination essential.
Indoor vs. Outdoor Considerations
Indoor:
- Panel capacity planning
- Moisture and ventilation strategy
- Heat-rated components
Outdoor:
- Trenching and conduit runs
- Weather-rated materials
- Grounding and code compliance
Power planning should always happen before framing and finishes.
Plumbing & Water Integration: Designing the Full Recovery Experience
When a sauna becomes part of a true recovery ecosystem, plumbing is just as important as power.
Showers: Inside or Adjacent
Custom sauna designs can include:
- Integrated or steam-style showers
- Adjacent indoor or outdoor rinse showers
Both require coordination of:
- Water supply
- Drainage and slopes
- Waterproofing and ventilation
Water Buckets, Ladles & Steam Features
Traditional sauna rituals often include:
- Water buckets and ladles
- Dedicated fill stations
- Floor drains for splash management
These details influence heater placement, drainage design, and flooring choices.
Coordinating a Cold Plunge
Cold plunges add complexity and value:
- Water supply and drainage
- Filtration and sanitation systems
- Chillers and service access
When planned together, sauna and plunge systems share infrastructure and create a seamless recovery flow.
Our Professional Preference: Why We Lean Infrared
At Beachside Custom Gyms, our professional preference leans toward infrared saunas—especially for clients who train hard and prioritize recovery.
As the founder of Beachside and the author of this article, I spend a significant amount of time weightlifting. For me, sauna use isn’t about tolerating extreme heat—it’s about recovering efficiently so I can train consistently.
Infrared saunas provide:
- Deeper muscle recovery
- Less systemic fatigue
- More frequent usable sessions
- A calmer, more restorative experience
Traditional saunas still have their place, but for performance-driven clients, infrared often aligns better with real-world training demands.
Final Thoughts
The best sauna is not the hottest or the most expensive—it’s the one that fits your body, your goals, and your space.
When sauna design is approached holistically—considering heat type, build method, power, plumbing, and recovery flow—it becomes a long-term wellness asset rather than a short-lived upgrade.
If you’re planning a sauna as part of a home gym or wellness space, thoughtful planning upfront makes all the difference.
