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How Long Should You Do Red Light Therapy?
This is dependent on the objective for using Red Light Therapy (RLT).
Most adults achieve the best results with 4-8 week programs, doing 3-4 weekly sessions of Red Light Therapy (also known as photobiomodulation) for 10 minutes on both sides for weight loss and 5-15 for other uses such as joint pain, skin repair, and anti-aging.
In case you are using a high-powered clinical device, follow the manufacturer’s protocols, as recommendations may differ.
Always start with 5 or fewer minutes if you have light-sensitive skin and gradually increase the duration.
Be careful not to overuse this therapy, as this can diminish its effectiveness.
This comes down to a simple equation:
Dose = Irradiance × Time.
Interpretation: The total amount of light energy your cells receive (dose) is a direct result of the device’s power output (irradiance or power density) and the duration of the Red Light Therapy session (time).
The body’s response to RLT is often described as biphasic.
Think of it like this: massaging a sore shoulder is a great thing; however, when overdone, it will probably cause bruising.
With photobiomodulation, the same principle applies.
the Biphasic light‑therapy curve
An overdose can cause skin irritation and increased sensitivity.
Research also shows that low levels of light have a much better effect on stimulating and repairing tissues than higher levels of light.
An insufficient dose, which is where a session that is too short or too far from the device, will not stimulate the cells enough to create a therapeutic effect.
This is a common mistake that simply wastes time.
The goal is to hit the optimal dose that maximizes cellular benefits without causing a counterproductive effect.
That explains why many devices offer a preset for a specific duration.
However, remember that the most effective treatment for you will always depend on your goals and your device’s power density.
Instead of using a one-size-fits-all method, the dose, length, frequency, and duration of your Red Light Therapy sessions should be based on your own goals.
Whether you’re targeting scars, joint pain, or weight loss, these will be different.
Fine lines, wrinkles, and uneven skin tone are natural over time.
This is because collagen and elastin production declines.
Red Light Therapy promotes collagen and elastin production, slowing the process.
If you’re using a facial mask or a small device, 10 minutes is advised.
3–5 sessions weekly is enough.
Most people notice gradual improvements in skin tone and texture within a month.
Acne and skin irritation often come with inflammation and bacterial buildup.
Red Light Therapy can calm inflammation and help your skin heal itself faster.
For each affected area, 5–12 minutes is advised.
Use every other day for 4-6 weeks.
This pacing gives your skin time to respond.
Pain, whether from workouts, injury, or health conditions, slows down recovery.
Red Light Therapy penetrates the deep muscle and connective tissue, which improves their repair at the cellular level.
12–15 minutes per body area is advised.
You can use the therapy daily for the first 1–2 weeks.
After that, 3–5 times per week will be ideal for ongoing relief.
RLT can help with weight loss, but only if it’s used as a complement to a calorie-deficit diet and consistent exercise.
Using it for 10 minutes on both sides is advised.
Aim for 3–4 sessions weekly for 4–6 weeks.
However, remember to pair the sessions with physical activity and a healthy diet.
For effective weight loss, you can try the Whole Body Vibration plus RLT combo.
Not only is it effective, but it helps with keeping the weight off if you are consistent.
|
Goal |
Session Length |
Recommended Frequency |
Duration (for results) |
|
Face/Anti-Aging |
10 mins |
3–5x per week |
4-6 weeks |
|
Skin Repair / Acne |
5–12 mins |
Every other day |
4-6 weeks |
|
Muscle & Joint Pain |
12–15 mins |
Daily for 1–2 weeks, then 3–5 times/week |
1-2 weeks |
|
Fat-Loss Support |
10 mins |
3–4x per day |
4-6 weeks |
Note: If you’re a beginner, start low and go slow, regardless of the recommendations.
A key thing to consider is consistency.
Why? Because regular use gives your body enough time to respond and repair.
Woman lying on beds under red lights receiving red light therapy in a calm spaclinic setting
Here are more helpful guidelines you should consider:
A common misconception is that more is always better.
While you might wonder how often you can do Red Light Therapy in a single day, the truth is that a single, properly timed session is all you likely need depending on the objective for the therapy. And this is the safest approach as well.
You see, Red Light Therapy works by stimulating deep layers within your cells (light receptors), which then stimulates a healing response.
The magic happens during and after your session.
Performing multiple full-body sessions per day provides no guarantee of additional benefit and may even be counterproductive because of the biphasic response mentioned above, especially when the power density is too high.
Timeline showing when to expect skin glow, pain relief, and fat loss from red light therapy
The timeline for seeing benefits from Red Light Therapy can vary, but here are some general expectations for common goals:
Initial improvements in skin radiance and a healthy glow can often be seen within 1–3 weeks.
The early results you’ll notice are a sign of improved circulation and cellular activity.
If you want more significant changes in fine lines or skin tone, several months are necessary.
You might feel a noticeable reduction in pain or muscle soreness within a few hours of your first few sessions.
For sustained, long-term relief, you should aim for consistent use for at least 4-6 weeks.
This is a long-term goal.
When combined with a calorie deficit and exercise, Red Light Therapy can support fat loss.
If you use the three-ingredient combo of Red Light Therapy, exercise, and a healthy diet, expect to see changes in body composition within 4–6 weeks, depending on your consistency.
As we stated earlier, RLT therapy is not your magic bullet but a powerful supporting tool.
We’ve made a calculator to help you get an estimated time (in minutes) so you don’t have to worry about that!
Access it here and get the number of minutes you should be doing your Red Light Therapy!
While studies show it’s safe in the long run, trials lasting up to two years in both children and adults found no serious side effects when it’s used as directed, but keep an eye on the following:
Note: if you have darker skin, some adjustments are also required.
Signs of overdoing it are typically mild and temporary, and they’re a signal to reduce your session length or frequency. Look for:
If you’re chasing consistency, 10-20 minutes of daily use is a good place to start.
Keep in mind that the goal is to give your cells the right amount without overloading them.
This way, you’ll get the benefits without derailing your progress.
The skin on your face can be extremely delicate, so caution is necessary.
10-minute sessions, 3-5 times a week, are recommended.
This program:
Something really cool about Red Light Therapy is that you might feel immediate relief from pain in just a few hours.
For the skin, expect to see a healthy glow in 1-3 weeks, but for long term changes, like fat loss or joint relief, more consistency is required.
Results may be noticeable after 4-6weeks.
The thought of “more is better” is a common one, but with Red Light Therapy (or anything else for that matter), that’s not the case.
Remember, your cells need a period to respond to the light and begin the healing process.
A single, consistent session may be all you need, depending on the objective for the therapy.
At this stage, research suggests that Red Light Therapy can be effective when applied in the correct dose range, 10-20 minutes several times per week.
More time under the red light with Near-Infrared (NIR) does not necessarily lead to better outcomes, and in fact, overexposure may reduce effectiveness due to the biphasic dose response observed in photobiomodulation studies.
While evidence is strongest for applications such as tissue recovery, skin health, and managing certain types of musculoskeletal discomfort, it’s important to recognize that individual responses vary.
Factors like skin type, training load, overall health, and the specific device being used all influence results.
Red Light Therapy shows promise as a supportive tool for recovery and performance, provided it is used within recommended timeframes and alongside broader evidence-based practices.
More high-quality studies are still needed, but the current data is encouraging enough to justify its careful, consistent use.
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