Wait at least 48 hours after a new tattoo before any workout that makes you sweat hard, and longer for a big piece or one over a joint. While it heals, keep to light exercise that doesn't rub, stretch or soak the tattoo, and skip swimming, saunas and hot yoga until it has healed. After every workout, wash the sweat off gently, pat dry with a clean towel and moisturize. Once the tattoo has fully healed, you can train as normal.
How long after a tattoo can you work out?
Healthline (medically reviewed by Debra Sullivan, PhD, RN) says your artist will likely tell you to wait at least 48 hours before hard exercise and heavy sweating, and that "at least" matters. Healthline also notes that wounds generally take 4 to 6 weeks to heal, so a workout can still get in the way of healing for a while after that.
Board-certified dermatologist Michele Green, MD, gives the same 48-hour minimum in an article for Peloton. Tattoo artist Chaim Machlev adds that larger designs, and tattoos on spots that bend or stretch like elbows, knees and the stomach, may need a few weeks off certain workouts.
A rough guide, always behind your artist's advice:
- First 48 hours: rest.
- While it heals: light exercise that doesn't touch, rub, stretch or soak the tattoo.
- Once it has healed: back to your normal routine.
How fast that happens depends on the size, the spot and how you heal. Tattoo healing day by day shows what to expect each week.
Why sweat and the gym matter for a new tattoo
A new tattoo is an open wound made of hundreds of tiny punctures. Healthline lists three problems with exercising too soon:
- Germs. Gym equipment can carry bacteria, and open skin lets them in.
- Stretching and sweating. Muscles pull the skin, and heavy sweat on the tattoo can interrupt healing.
- Friction. Clothes and equipment rubbing on the tattoo can irritate it and pull off scabs.
The European Academy of Dermatology and Venereology (EADV) gives the same advice in its tattoo aftercare leaflet: avoid activities and clothing that irritate a new tattoo through friction and sweating.
Is sweat bad for a new tattoo?
Heavy sweat can be, while it heals. Dr. Green warns that excessive sweating can irritate a new tattoo and lead to infection. Sweat and humidity can also leave healing skin soggy, which can make a tattoo bubble.
While it heals, keep workouts mild and cool, dab sweat off with a clean towel, and wash soon after you finish.
What workouts are OK with a new tattoo?
Healthline suggests testing a movement first with a relaxed walk. If a move tugs or pulls at the tattoo, leave it out for now.
- Walking and light cardio. Machlev says light cardio and restorative yoga usually aren't a problem.
- Training the other half of your body. Dr. Green says low-intensity weights can be OK if they don't make you sweat much and don't involve the tattooed area. A calf tattoo? Work your arms and core. A forearm tattoo? Squats and lunges.
- Gentle stretching, as long as it doesn't pull the tattooed skin.
What to avoid while it heals
- Hard, sweaty sessions. Machlev names sprinting, long-distance running and HIIT.
- Contact sports like wrestling, kickboxing and football.
- Exercises that press the tattoo into a mat, bench or machine, or that stretch it over and over.
- Swimming. Healthline and Dr. Green both say to wait at least 2 weeks. See swimming after a tattoo.
- Saunas, steam rooms and hot yoga. The EADV says no bathing, swimming or sauna until the tattoo has completely healed.
- Outdoor workouts in the sun. Healthline says most tattooists recommend keeping a new tattoo out of the sun for at least 4 weeks.
How to protect a new tattoo at the gym
- Wear loose, breathable clothes over it. Dr. Green recommends loose clothing to cut down friction. Watch for tight leggings, waistbands, straps and sleeves.
- Put a barrier between your skin and shared equipment. The CDC advises a towel or clothing on benches and weight machines if you have an open wound, and not sharing towels or bar soap.
- Wipe equipment down before you use it, and keep gym hands off the tattoo.
- Bring your own clean towel to dab away sweat. Don't rub.
- Change out of sweaty clothes as soon as you can.
A tattoo on a knee or elbow gets bent with every squat or curl, and a foot tattoo sits in a sweaty shoe. Tattoo aftercare by body location covers each spot.
After a workout with a new tattoo
- Wash it soon. Use clean hands, mild unscented soap and warm water to rinse off sweat and anything from the gym.
- Pat it dry with a clean towel or paper towel, then let it air dry for a few minutes.
- Moisturize with a thin layer. With Kavai, that's 1 to 2 pumps, 3 to 4 times a day while it heals, or whenever the skin feels tight.
If the skin is itchy after a workout, don't scratch. Itchy tattoo covers what helps.
Working out with a healed tattoo
Once your tattoo has fully healed, you can go back to your normal training. Two things are still worth thinking about:
- Sun. If you train outside, the sun can fade tattoo ink over time. Cover up or use sunscreen. See tattoo sun protection.
- Dry skin. Dry skin makes ink look dull, even when the color is still there. Use Kavai on dry skin or after a shower, daily or as needed.
Signs your tattoo needs a doctor
Some redness, swelling and tenderness in the first few days is normal. The American Academy of Dermatology (AAD) says to see a doctor or board-certified dermatologist right away for signs of infection:
- redness that gets darker or spreads instead of fading
- pain that keeps going or gets worse
- a rash of itchy, red, painful bumps in the tattoo
- fever, chills or shivering
- pus or open sores
Kavai for active, tattooed skin
I made Kavai for healing tattoos and for the years after. It has three ingredients: organic cold-pressed sesame oil, vetiver essential oil and a small amount of steam-distilled citrus oil. No water, no preservatives and no petroleum. It absorbs fast and isn't greasy, so it won't leave a slick layer under your gym clothes.
Kavai doesn't clog pores. That's what I've seen in over 20 years of blending, and what my reviews say, including from customers with acne-prone skin. A 2018 review in the International Journal of Molecular Sciences (Lin et al.) describes sesame oil's anti-inflammatory and antioxidant effects and a possible effect on skin barrier repair.
It comes in an airless pump. Air and fingers never touch the oil inside, so it stays fresh and clean from the first pump to the last, and every press gives the same small amount. No dipping into tubs and jars. That matters at the gym: the CDC lists ointments from open containers among the things athletes shouldn't share.
Kavai is vegan, and Kiwi Glow is Leaping Bunny certified cruelty-free.
Sesame is one of the FDA's major food allergens. If you're allergic to sesame or citrus, don't use Kavai. If you're not sure, patch test on a small area of healed skin first.
Shop Kavai Tattoo Oil ($45, free US shipping)
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See the full guide: Tattoo aftercare guide: the best oil for tattoos and how to heal well
Working out after a tattoo FAQ
How long after a tattoo can I work out?
Wait at least 48 hours before anything that makes you sweat hard. Stick to light exercise that doesn't rub or stretch the tattoo until it has healed. Healthline notes that wounds generally take 4 to 6 weeks to heal, so follow your artist's advice for your piece.
Can I go to the gym 3 days after a tattoo?
Usually yes, for light exercise that doesn't involve the tattooed area. Keep it cool, keep the tattoo off benches and mats, and wash it when you're done.
Can I lift weights after getting a tattoo?
Light weights that don't work the muscles under the tattoo are usually fine after 48 hours. Leave heavy lifts that stretch or press the tattoo until it has healed.
Should I cover my tattoo at the gym?
Wear loose, breathable clothing over it and use a towel between your skin and shared equipment. Ask your artist before covering it with a bandage or wrap.
Can I run after getting a tattoo?
An easy jog or walk is usually fine after 48 hours if nothing rubs the tattoo. Save sprints and long runs, and outdoor runs in strong sun, until it has healed.
Can I use the sauna after a tattoo?
No. The EADV says to skip bathing, swimming and saunas until the tattoo has completely healed.