Plunge Sauna review 2024, from a physical therapist | Fortune Recommends Health

By Rachel Tavel, PT, DPT, CSCS

Expert Contributor Victoria Burgess, Phd, CSCS, CISSN

Expert Verified by Soma Mandal, MD

Reviewed by Jessica Coulon

Fact Checked by Kelly Uhler

Our comprehensive review process involved physical testing of The Plunge Sauna and evaluating key factors such as cost, effectiveness, and design. We assessed the sauna’s unique features and practicality for home use.

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We consulted Victoria Burgess, PhD, CSCS, CISSN, and Soma Mandal, MD, for their expertise on this article. Lily Moe and Jessica Coulon, two seasoned fitness editors, also provided their review. Kelly Uhler conducted fact checking to ensure accuracy.

When it comes to elevating your wellness routine, regular sauna use can come with many health benefits, but choosing the right sauna is personal. ( 1 ) From cost and wood choice to heating systems and capacity, each sauna offers unique features that set it apart from the competition.

Since not all saunas are created equal in terms of quality and effectiveness, we’re here to help you take the plunge, so to speak, this way you know you’re picking the right sauna for you. Despite their differences, health benefits of saunas can include improved cardiovascular function, pain relief, improved mood, and even improved sleep. ( 1 , 2 , 3 ) For this reason, it’s no surprise that there are more home saunas to choose from than ever before.

In this article, we focus on the popular Plunge Sauna, which offers all the potential therapeutic benefits of steam or dry sauna in a compact design that is durable, beautiful, and both traditional and modern enough to satisfy your sauna needs. Our team of health and wellness experts break down everything you need to know about the sauna, including its unique features, cost, effectiveness, ease of use, and assembly process. Read on to learn more about the Plunge Sauna and decide if this is the right sauna for you.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

The Plunge Sauna is a traditional electric sauna designed for high heat and a classic sauna experience. With a spacious interior that comfortably fits three people (and possibly up to five), it features durable Japanese cedar wood construction and a sleek glass door. Heating up to 230°F, the sauna offers an immersive, intense sweat session ideal for relaxation and other potential therapeutic benefits.

We love that The Plunge Sauna provides a modern take on the traditional sauna experience, using a top-of-the-line HUUM heater to heat over 100 lbs of sauna stones. And heat them it does—you’ll have trouble finding many other saunas that hit the same max temperature of 230℉ that The Plunge achieves. While you don’t have to crank the temperature control up that high, it is a nice option for those who prefer an extra-steamy sauna session.

“These higher temperature sessions have been shown to have good effects on lean muscle and bone mineral density.”

Victoria Burgess, PhD, CSCS, CISSN

With its sleek and unique design and high heat output, the Plunge Sauna aims to provide a versatile sauna experience that allows you to enjoy the therapeutic heat in various ways, such as sitting and reclining or standing and moving, thanks to its flip-up benches. We love this unique feature, which opens up the possibilities for how to use the sauna environment.

The slanted roof and back support are nice, but it can lead to an inconsistent heating experience, with those sitting on the top level benches feeling the heat more intensely than those on the lower level. And, while Plunge advertises that the sauna can fit five people, we found that it just wasn’t comfortable with that many people in it.

The Plunge Sauna is built from Japanese cedar, has an app-controlled temperature and timing function, and has a little sliding vent so you can control ventilation (to some extent). But what it doesn’t have that many other similarly priced saunas have is chromotherapy, built-in Bluetooth speakers, or lighting for night sessions.

As far as heat retention and comfort, this sauna fairs well. It reached the advertised temperature quickly, and the interior felt spacious and well-ventilated, even at high heat (as long as there are fewer than four people in it). The design, particularly the large glass door, added to the aesthetic appeal, while the natural wood construction felt sturdy and high-quality. We love that, compared to other models, this sauna is truly easy to assemble.

In terms of pricing, The Plunge Sauna is on the higher end compared to portable or infrared sauna models . The Plunge Sauna delivers on a lot of desirable sauna features, but at over $10,000, it would be nice if it were a little more spacious. The traditional sauna experience it delivers makes it a worthwhile investment for users who prioritize that authentic feel. Overall, it’s an excellent choice for those seeking a durable, high-performance sauna for home use.

The potential health benefits of saunas are worth noting. A 2022 randomized controlled trial found that when sauna use is combined with exercise, users may experience lower blood pressure, improve cholesterol, and improve body composition. ( 4 ) Another 2022 study found regularly using a sauna can help with muscle recovery by reducing soreness after a resistance training workout. ( 5 ) And, a study from 2019 also found that the cardiac load during sauna use was equivalent to that of moderate physical exercise load, as it increases heart rate and blood pressure as it would when exercising. ( 6 )

According to research, regular sauna use may even help reduce anxiety and improve mental health. ( 7 ) Lastly, as mentioned earlier, saunas may help improve cardiovascular function, reduce joint pain, improve mood, and improve sleep. ( 1 , 2 , 3 )

The Plunge Sauna boasts impressive heat levels, reaching up to 230°F, making it ideal for those who prefer higher temperatures for deeper sweating. That said, high heat isn’t the best for everyone. A 2024 study on the influence of thermal stress on young women who occasionally use a sauna found that sauna bathing is best at a temperature of 80°C, or 176℉. ( 8 )

Another benefit of this sauna is its design, which is easy to assemble and durable for both indoor and outdoor weather conditions.

Using the Plunge Sauna is simple. It comes with easy-to-follow instructions and can be plugged into a 220-240 volt electrical outlet. Use The Plunge app or the control panel inside the sauna to set it at your desired temperature about 30-40 minutes before use, and then enjoy your session. You can set a timer based on your heat tolerance, but we recommend starting with 10 minutes and gradually increasing to about 30-minute sessions if you feel comfortable.

“The more consistent you become with using the sauna, the more you will reap the long term benefits,” notes Victoria Burgess, PhD, CSCS, CISSN.

To maximize the experience and avoid side effects, it’s best to hydrate with water and consume electrolytes well before and after each session, and incorporate cool-down periods between rounds. ( 8 )

As with any sauna use, it’s important to be aware of potential side effects. Prolonged exposure to high heat can lead to dehydration, dizziness, or overheating, especially for first-time users or those with certain cardiovascular conditions, people with poor temperature regulation, and those who are pregnant. ( 9 ) It’s crucial to start with shorter sessions and gradually increase time and temperature exposure. Always consult a healthcare provider if you have underlying health issues or if you’re unsure if heat therapy is right for you before using a sauna.

Recovery is essential, not just for athletes but for anyone looking to maintain a healthy lifestyle. Whether through heat therapy in a sauna or cold therapy in a cold plunge tub , these methods can significantly enhance your recovery process. Choosing the right recovery products involves considering a range of factors to ensure they meet your specific needs.

Our process is comprehensive, combining physical product testing with expert input to assess everything from effectiveness and ease of use to durability and safety standards.

Whether you’re seeking the intense heat of a sauna to relax your muscles and increase blood flow for recovery, or the invigorating chill of a cold plunge tub for inflammation reduction, we’re here to guide you. After all, effective recovery tools can make a significant difference in longevity, health, and overall wellness.

You can read our full recovery product testing methodology here.

A high-quality sauna should deliver on its promise of aiding your recovery process. Performance encompasses various critical aspects, including the ability of saunas to reach and maintain desired temperatures for heat therapy. Our testers assess various factors to reflect the functional aspects of the sauna as well as the user’s recovery experience.

Here’s what we’re looking for:

Alongside effectiveness, design is paramount for a positive recovery experience. It factors in how these therapies support and enhance the user’s overall well-being, whether sitting in a sauna or immersed in a cold plunge tub. The health and safety aspects are also critical, especially for products used in close contact with the body or for therapeutic purposes like saunas and cold plunge tubs. This category scrutinizes the measures and features implemented by manufacturers to protect users from potential hazards while also assessing the health-promoting aspects of the sauna. We evaluate:

This category delves into the intersection of quality, performance, durability, and the financial investment required to identify products that offer significant health and wellness returns without the financial burden. This offers a holistic view of the sauna’s worth by balancing the initial investment against the quality, benefits, and ongoing costs associated with its use. This approach helps consumers make informed decisions, identify saunas that meet their recovery needs, and represent a wise and sustainable financial investment.

The overall purchasing and ownership experience can significantly impact satisfaction with a sauna. This category focuses on consumers’ journeys, from initial interest to post-purchase support. The assessment goes beyond the physical attributes and considers the entirety of the process, including shipping, customer support, assembly, and more.

Our factors in this rating include:

The Plunge Sauna currently costs $10,990 (at the time of publication). This price includes a $1,000 discount (current promotion) and the following accessories:

Add-ons such as an outdoor shower head, HUUM Drop Heater safety rail, and additional accessories can be purchased separately.

As mentioned, the Plunge Sauna advertises that it can fit up to five people, but this depends greatly on the people, their comfort level being close to others, and positioning. While the bi-level benches may allow five average-sized adults to sit inside, not everyone wants to be rubbing sweaty shoulders and thighs with their neighbor. Those who are taller or larger may feel even less comfortable when at capacity. And those seated on the upper level benches may become overheated as the hot air rises towards the roof. We recommend a maximum of four people in this sauna at once for increased comfort.

Victoria Burgess, Ph.D., CSCS, CISSN

Victoria uses her extensive nutrition and performance knowledge every day. She has a Ph.D. in Health and Human Performance from Concordia University Chicago and holds her NSCA CSCS and Certified Sports Nutritionist (CISSN). She’s an adjunct professor in the Human Performance and Nutrition department at Concordia University Chicago and Parker University, where she teaches undergraduate, graduate, and doctoral level courses. She also sits on the advisory board for both the International Society of Sports Nutrition and the National Advisory Council of the First Responder Institute.

Soma Mandal, MD

Dr. Mandal is a board-certified internist and is considered one of the top physicians in midlife women’s health. She has helped thousands of women navigate aging and reinvent themselves. Her mission is to empower women with the latest knowledge, tools, and resources to make the forties and fifties plus fabulous.

She has been selected by her peers to Castle Connolly Top Docs, New York Top Doctors, Inside Jersey Top Doctors, and Millburn- Short Hills Super Doctors.

Dr. Mandal completed an internship and residency at NYU Langone Medical Center and a prestigious research fellowship in evidence-based medicine at the University of Oxford, England. She practices at a thriving practice in Summit Health, New Jersey.

Jessica Coulon

Jessica is a contributing editor and writer for Fortune Recommends™ who specializes in fitness, health, nutrition, and science content. Previously, she was an editor for Popular Mechanics and Bicycling, where she covered pro cycling news, wrote how-to guides, and tested all the latest and greatest bike gear. She was also a regular shoe tester and contributor for Runner’s World. You can often find her skiing or riding her mountain bike, and racing with the F1RE female enduro team.

Lily Moe

Lily is a Brooklyn-based writer and editor with over seven years of experience in health media. As a former Fitness Coach, Lily’s editorial prowess has largely focused on fitness, nutrition, and weight management. She has also spent a fair share of time in testing labs, analyzing everything from protein powders to yoga mats. Her work has appeared in Verywell Fit, Verywell Mind, Health, and more.

Kelly Uhler

Kelly has a multifaceted background in elder care, health care, and copywriting. She has worked for organizations such as A Place For Mom and Homecare.com, which gave her the opportunity to work closely with families, providing reliable information to help them make informed decisions about their loved one’s health, safety, and quality of life.

Fortune Recommends Writer

Rachel Tavel is a Doctor of Physical Therapy, Certified Strength and Conditioning Specialist (National Strength and Conditioning Association), Forbes Health Advisory Board Member and writer. She earned her BA from Bowdoin College and her Doctor of Physical Therapy degree from New York University.

Her writing has appeared in Men’s Health, Women’s Health, Forbes, SELF, Runner’s World, Bicycling, Prevention, Huffington Post and more. In addition, she’s co-authored several travel guidebooks and written a book about stretching. Rachel is a regularly featured fitness expert in the top health and fitness magazines in the country and has appeared as a recurring guest on Sirius XM’s “Doctor Radio.” Rachel is passionate about all things health and wellness. She loves sharing her expertise in ways that help people improve their overall health and wellbeing.