When it comes to recovery, consistency matters.

Cryotherapy is one of the most efficient and effective ways to support your body post-training, reduce inflammation, and physically and mentally reset.

At The Body Lab in Kensington, cryotherapy is a regular part of many of our members' routines. It offers rapid recovery support in just a few minutes, making integrating into even the busiest schedule easy. This post explores how often you should use cryotherapy based on your goals and training load, and how to build it into a balanced performance routine.

A Quick Look at Whole-Body Cryotherapy

Whole-body cryotherapy involves exposing the body to extremely low temperatures in a controlled environment for a short period. For our users, this involves 30 seconds in our -60°C pre-chamber, then two to four minutes in our -11°C main chamber. This cold exposure activates the nervous system, increases circulation, and helps flush out metabolic waste, supporting faster recovery and reduced inflammation.

Our members frequently use it to recover faster from intense workouts, alleviate general fatigue, or support long-term training consistency.

For more in-depth information on cryotherapy, check out this post: Understanding the Mechanism of Cryotherapy Chambers: A Comprehensive Guide.

The Benefits of Consistent Cryotherapy

While one session can provide an immediate sense of clarity or lightness, the real power of cryotherapy lies in routine use. When used regularly, cryotherapy supports both short-term performance and long-term recovery goals.

Members at The Body Lab often report:

Reduced muscle soreness between sessions
Improved sleep quality
Better energy levels during the day
Enhanced circulation and recovery
Reduced joint pain and inflammation

These benefits compound over time, especially when cryotherapy is used strategically around training or recovery days. Consistency helps the body regulate inflammation more efficiently and adapt more quickly to physical stress.

To explore the benefits in more detail, read our blog: Cryotherapy: What are the benefits?

How Often Should You Use Cryotherapy?

Your ideal cryotherapy frequency depends on your training load, recovery needs, and personal goals. How much you enjoy each session can also be an essential factor, as any recovery you enjoy will be easier to maintain consistency with.

Here are some general recommendations:

For General Wellness or Fatigue Management

For individuals looking to reduce stress, improve sleep, and support everyday energy, one to two weekly cryotherapy sessions can be highly beneficial. This frequency helps regulate inflammation, balance mood, and promote recovery from general fatigue without overloading the body.

Many members use it as a consistent reset to support overall well-being and long-term resilience.

For Active Recovery Between Workouts

Those who train multiple times a week often benefit from two to three sessions per week. This allows the body to recover faster between workouts, reduce delayed-onset muscle soreness, and stay consistent with performance goals.

Cryotherapy can act as a bridge between training days, improving readiness without requiring complete rest.

During High Training Blocks or Competitions

During intense training phases or in preparation for competitions, more frequent use may be appropriate. Up to four or more sessions per week over a short-term period can help manage acute fatigue, reduce inflammation, and maintain performance output.

This is typically advised for short blocks only and should be integrated with guidance from our personal trainers or recovery specialists.

Some members also use cryotherapy daily for short periods when targeting specific recovery goals. Others maintain a steady weekly rhythm throughout the year. We help you assess how cryotherapy fits into your broader performance strategy, ensuring it complements your other recovery tools without creating dependency.

The goal isn't to do more, but to do it with purpose.

How Long Until You Notice Results?

Some benefits of cryotherapy are felt immediately, such as reduced muscle tension, increased mental clarity, or an overall feeling of invigoration. However, the more consistent and strategic your use, the more noticeable the cumulative benefits become.

Most members report clearer recovery patterns, better sleep, and reduced soreness after two to three weeks of regular sessions. The key is not just showing up for one-off recovery, but treating cryotherapy as part of your overall performance ecosystem.

Our team will work with you to identify when it's best used in your week, whether after strength training, during recovery days, or after periods of high stress.

Who Should Use Cryotherapy Regularly?

While cryotherapy is popular among athletes, it's equally valuable for non-athletes managing stress, fatigue, or general recovery. We see a wide range of members using it to support various goals:

High Performers

High performers often balance demanding work schedules with intense training routines. Cryotherapy offers a quick and effective way to reset the body and mind, helping reduce cumulative stress and physical fatigue.

By integrating regular sessions into their week, high performers can maintain consistent output without risking burnout.

Everyday Gym-Goers

For those who train recreationally but still want to see results, cryotherapy supports muscle recovery, reduces soreness, and keeps energy levels steady.

It helps prevent training setbacks and makes staying consistent over the long term easier, especially when paired with strength training or cardio routines.

Wellness-Focused Individuals

Wellness-focused individuals can leverage cryotherapy for its overall wellness benefits, including better sleep, reduced inflammation, and improved clarity. For those not focused on performance alone, cryotherapy provides a structured way to manage physical tension and support the nervous system in a calm, controlled setting.

Cryotherapy is time-efficient and highly accessible, making it easy to fit into your schedule. It's particularly useful during increased intensity or when you need a reset.

Integrating Cryotherapy Into Your Weekly Routine

The best use of cryotherapy depends on how it fits around your existing training and recovery structure.

We see members use it after strength or conditioning sessions, on rest days, or alongside other recovery services like floatation therapy or hyperbaric oxygen therapy.

Our team can help you structure your week so that cryotherapy supports your body at the right times. This might include:

Post-leg day recovery support
A midweek refresh to reduce fatigue
A recovery-focused weekend session to set up the week ahead

The aim is to support your body's ability to adapt and repair, without disrupting your overall rhythm.

Ready to Add Cryotherapy to Your Routine?

Cryotherapy is one of the fastest, most accessible ways to support recovery, boost energy, and stay consistent in training. It becomes a powerful tool for long-term progress when used regularly and strategically.

If you're ready to experience the benefits first-hand and want a more accessible way to try cryotherapy, take advantage of our taster sessions.

Book your taster session online or get in touch with our team.

How Often Should You Use Cryotherapy for Best Results?