How should I time my sauna session in relation to weight training if hypertrophy is one of my goals

To maximize hypertrophy gains, it's beneficial to time your sauna sessions appropriately in relation to your weight training. According to Andrew Huberman, after a weight training session, incorporating a sauna session for up to 30 minutes can enhance muscle growth by extending the training stimulus. This is due to the physiologic effects like increased growth hormone and blood volume improvements that sauna use post-exercise can provide 1 2.

It's important to maintain proper hydration during and after the sauna session, as heat exposure leads to significant fluid loss. A recommended approach is consuming water with a bit of salt to replenish electrolytes 3. Conversely, avoid cold exposure such as ice baths immediately after training, as this can inhibit hypertrophy and strength gains by reducing the inflammatory response necessary for muscle growth 1 4.