Red Light Therapy for Beginners: What You Need to Know

Heard about red light therapy but not sure where to start? You’re not alone — this once-clinic-only technology is now available at home, and for good reason. From smoother skin to better recovery and even pain relief, red light therapy is gaining traction as a simple, non-invasive way to support your body and mind.

What Is Red Light Therapy?

Red light therapy (also known as low-level light therapy or LLLT) is a wellness treatment that uses specific wavelengths of red and near-infrared light to support skin health, muscle recovery, and general well-being.

The two most common and clinically backed wavelengths are:

• 660nm (Red Light): Targets the surface of the skin — stimulates collagen, reduces fine lines, improves tone and texture.
• 850nm (Near-Infrared Light): It penetrates deeper and helps with circulation, muscle soreness, joint pain, and inflammation.

What Can It Actually Help With?

Here’s what red and infrared light have been shown to support:

✅ Skin Health

• Boosts collagen production
• Reduces wrinkles and fine lines
• Improves skin tone and texture
• Helps with acne and inflammation

✅ Pain Relief & Muscle Recovery

• Reduces inflammation and stiffness
• Eases joint or muscle pain
• Speeds up post-workout recovery
• Helps with chronic pain conditions like arthritis

✅ Wellness & Mood

• Supports better sleep by helping regulate circadian rhythms
• May improve energy and mood due to mitochondrial stimulation
• Can help reduce fatigue

How Often Should You Use It?

For beginners, a good starting point is:

• 10–20 minutes per session
• 3 to 5 times per week

Results build over time. Some people notice changes within a week, while others see more gradual improvement over several weeks of consistent use. Like anything wellness-related, consistency is key.