Short answer: you book a session in the app, show up in whatever you trained in, and sit or lie in front of an LED panel for up to 45 minutes. There’s no heat, no sweating, and no downtime. Wear eye protection, don’t look into the panel, and head out when you’re done.
Most people walking into their first red light therapy session have read a lot of claims and have very little idea what actually happens in the room. That gap is why some people put it off for months.
So here is the unglamorous version: what a session looks like, what to wear, how long it takes, and what it feels like, from a gym that has it on the floor in Allied Gardens.
Before your session
Book your spot
Sessions are reserved in the TruSelf Sporting Club app. Booking matters because the panel is a shared amenity; a reservation means it is free when you arrive.
What to wear
Whatever you trained in. Light, comfortable clothing works well, and more exposed skin simply means more of you receives the light. There is no dress code and no changing required if you are coming straight from a workout.
What to bring
- Water. Not because you will sweat, but because you should be drinking it anyway.
- Your own towel, or use club towel service if your membership includes it.
- Protective eyewear. Bring your own, or pick up a pair at the front desk.
What happens during a session
- Step 01Check in at the front deskTell the team it is your first session. They will show you where the panel is, how to set it, and how far to sit from it.
- Step 02Get settledSit or lie facing the panel. Put your eyewear on. Most people find a comfortable position within the first minute and stay there.
- Step 03Wait it outThis is the part nobody warns you about: it is boring, in a good way. The light is bright and gently warm. Most people put on a podcast, scroll, or sit quietly.
- Step 04Finish and goNo cool-down, no shower, no recovery period. Wipe down the area, hydrate, and carry on with your day.
What it actually feels like
Warm and bright, not hot. It is closer to sitting near a sunny window than sitting in a sauna. You will not sweat, your heart rate will not climb, and you will not feel worked.
Because of that, people expecting a dramatic sensation are often underwhelmed at first. That is normal. Red light therapy is a low-effort input you repeat, not a session you white-knuckle through.
How long is a session, and how often?
At TruSelf, sessions run up to 45 minutes and are booked in the app. As for frequency, most members fold it into their existing routine rather than making a separate trip for it: after lifting, on a rest day, or as the last stop in a cold plunge and sauna circuit.
Research into how red light therapy works is ongoing and individual experiences vary, so we are not going to prescribe a schedule. The practical answer is that consistency beats intensity, and the easiest routine to stay consistent with is the one already attached to a gym visit you were making anyway.
Who should check with a professional first
Red light therapy is generally well tolerated, but it is not right for everyone. Talk with a qualified healthcare professional before your first session if you:
- Have any medical condition, or are under a doctor’s care for one
- Are pregnant or may be pregnant
- Take medications or use topical products that increase light sensitivity
- Have a history of skin cancer, or a skin lesion you have not had evaluated
- Have an eye condition or have had recent eye surgery
- Have a seizure disorder or are sensitive to bright light
- Simply are not sure whether it is appropriate for you
Red light therapy at TruSelf is offered as a wellness amenity. It is not medical advice or treatment, and nothing here is intended to diagnose, treat, cure, or prevent any disease or condition.
Common first-timer questions
Do I need to take my clothes off for red light therapy?
Does red light therapy hurt?
How long is a red light therapy session?
Do I need eye protection?
Should I shower after red light therapy?
Can I do red light therapy after a workout?
How often should I do red light therapy?
Can guests try red light therapy?
Try it for yourself
Red light therapy sits alongside the cold plunge, infrared sauna, contrast therapy, and the Hyperice Recovery Room at TruSelf Sporting Club in Allied Gardens — all on one membership, five minutes from Del Cerro, San Carlos, and La Mesa.
