Low-level light therapy, a procedure that shines red or invisible infrared light onto muscles or the whole body, is an add-on tool for recovering from hard training. Effects are modest and inconsistent: possibly less soreness and slightly faster return of strength when applied before demanding sessions, though several careful independent studies found no benefit. Safety looks reassuring at recovery amounts, but benefit is less certain than its popularity suggests. (Full Review)
| Marker | Target | Why |
|---|---|---|
| Creatine kinase (CK) | 10–120 mcg/L (standard reference range); varies by lab | Marker expected to change (smaller post-exercise rise); safety check, as very high values signal dangerous muscle breakdown |
| Countermovement jump height (standing vertical jump with a quick dip) | No established target; track change from own baseline at 24 and 48 hours post-workout | Marker expected to change (faster return of power) |
| Strength test (static pull against fixed resistance, or heaviest load lifted for set repetitions) | Faster return at 24–48 hours versus own baseline | Defines success (faster return of strength) |
Cadence: Baseline before starting; repeat after 2–4 weeks of use, then every 8–12 weeks, always after the same standard workout; skin check after each new device or dose increase