If you are reading this, you are either a fitness enthusiast, a red light therapy user or both....... I'm hoping both! Remember those days in your teens or twenties when you'd crush a workout, feel a bit sore that evening or the next day, and bounce back like nothing happened? Let us fast forward a few years, and suddenly, that muscle soreness — DOMS, or delayed onset muscle soreness — hits you like a truck two or even three days later. It's frustrating, right?

Maybe it isn't as bad in summer because we are outside more, but soon it will be Autumn in Norway, with its shorter days and cooler temperatures. That doesn't help either. But what if I told you red light therapy could turn back the clock on your recovery? It has done for me - I will tell you how you can "regain your youth" in a manner of speaking.

Firstly, let us say, I am the same as you. Being over 40 my rest and recovery is a little different than my younger days! Back in my early twenties, I'd hit the gym for a heavy leg day, and by evening, my quads would be singing. A good night's sleep, and I'd be ready to go again the next day. Now, pushing 40, it's a different story. Last week, I did some squats, felt fine the next morning, but bam — day two and three, I was waddling around like a penguin. Stairs? Forget it. And in Norway's autumn, with less daylight  and more artificial light messing with our natural rhythms, it feels even worse. Have you experienced that shift too? It's like your body decided to take its sweet time repairing itself. It can be frustrating, but it doesn't have to be this way.

Why DOMS Sneaks Up on You as You Age — Especially in Autumn

As we get older, our mitochondria — those little powerhouses in our cells — slow down. Recovery that used to happen overnight now drags on. Add in autumn's limited sunlight in Norway, and your body's repair signals get even weaker. All those beautiful wavelengths of light that we got onto our skin during summer helped optimise our function and now blocked (at least in part) by increasing layers of clothing! Inflammation builds, oxidative stress lingers, and suddenly, DOMS isn't just delayed; it's prolonged. I remember chatting with a friend last autumn — he said, "I trained Monday, felt great Tuesday, but Wednesday? Ouch!"  We have all been there and we all know that sound all to familiar.

• In your youth, mitochondria fire up quickly for fast repairs.
• With age, energy production takes a hit, stretching DOMS to days two or three.
• Autumn's shorter days reduce natural light, slowing everything down further.

How Red Light Therapy Brings Back That Youthful Bounce

Here's where red light therapy shines — literally. This isn't some gimmick; it's science-backed photobiomodulation that penetrates your muscles and revs up those mitochondria via cytochrome c oxidase. Suddenly, your cells are producing more ATP, fighting off stress, and repairing faster. For me, incorporating red light therapy meant DOMS peaking that evening or the next day again, just like my younger self. No more surprise soreness on day three! It feels like reclaiming that teenage efficiency — quicker recovery, less downtime, more gains. Perhaps it isn't something that you have realised that has happened - but it has. When it comes back and you get that evening and morning after stiffness, you will realise how your body has changed. Using red light therapy helps lead to:

• Boosted ATP for speedy muscle fixes.
• Less oxidative stress to cut down on extra damage.
• Better blood flow rushing in nutrients and help.
• Tamed inflammation so you're not as stiff.

Does this sound like you: After a brutal hike in the Norwegian hills last autumn, I hit my red light panel that evening. Instead of hobbling for days, I was back on the trails by day two. Studies back this up too — red light therapy reduces pain and markers like CK and IL-6, making recovery feel effortless. Remember that this is with my arthritis - if it can do this for me, what can it do for you?

What the Science (and My Experience) Says

I've pored over the research — randomized trials and meta-analyses show red light therapy cuts perceived pain and speeds strength return in human and animal trials. The World Association for Laser Therapy (WALT) has dosing guidelines that match what works for me. But honestly, the real proof is in how it feels. Tell me, what's your worst DOMS story? Sharing helps us all learn!

Putting Red Light Therapy into Your Routine

• Grab a device with red and near-infrared lights. Check out our panel collection — I've tested them myself.
• Figure out joules from power and time; longer for lower-power units.
• Cover the whole muscle, not just the ache.
• Pre-workout for prevention, post for repair — or both if you're like me and love overdoing it.

Over 40? Red Light Therapy Is Your Secret Weapon

If you're north of 40 like me, recovery isn't what it used to be. But red light therapy bridges that gap, working with sleep and nutrition to shrink those multi-day DOMS episodes. In autumn, when Norway's light fades, it's a game-changer. I feel more like my 20-something self — energetic, ready, and sore only when it counts. Combining appropriate light with grounding makes the difference in my life 

Autumn Advice Straight from a Norwegian Perspective

Autumn here in Norway means cozy hygge but also less sun, which zaps our recovery. Summer's UVB and NIR from the sun? Gone pretty much, well UVB definitely. That's why I lean on red light therapy mornings to kickstart my day and evenings to wind down post-training. It's like bottling sunlight. Curious about circadian rhythms? Check our article on Circadian Rhythm and Recovery or browse our English blog archive.

Picking the Perfect Device — My Recommendations

I've tried plenty, and not all deliver. Power, wavelengths, and size matter. At Home Light Therapy, we spectrometer-test everything for top-notch results. For full-body vibes, go with PulseWave Pro. On the go? The wraps or travelmate might be your best bet.

Your Autumn Workout Checklist

• Slot in 8–20 minutes of red light before hitting the gym.
• Hit every muscle group you worked.
• Follow up post-workout for tough sessions.
• If soreness lingers, zap it again the next day.

DOMS shows you're pushing limits, but it shouldn't sideline you. With red light therapy, reclaim that quick recovery and keep the momentum going. What's holding you back from trying it? Drop a comment or reach out — let's chat about getting you back to peak form.