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| source : sciencenews.org |
Let’s be real, if you’ve been on Instagram or TikTok lately, you’ve probably seen someone dunk themselves into a tub of icy water, arms crossed, breath controlled, looking like they’ve just leveled up in their wellness journey. It’s the age of the cold plunge, and honestly? I get the hype.
I’ve tried it. That first breathless shock, followed by a strange sense of calm, almost feels… addicting. Athletes swear by it. Influencers talk about “resetting the nervous system.” And yeah, there’s something undeniably empowering about doing something uncomfortable on purpose.
But if you’re using cold plunges right after lifting weights, you might be sabotaging your gains, literally.
Wait… Cold Plunges Might Be Bad for Muscle Growth?
Yup. That’s what the newest science is saying, and it’s not the first time this idea has come up. A recent study led by Milan Betz from Maastricht University dove deep into what actually happens to your muscles post-lift if you immediately follow it up with an ice bath.
The short version? Cold water significantly reduces blood flow to your muscles, which means fewer nutrients and less protein get delivered. That’s bad news if you’re aiming to build strength, tone up, or recover well.
I looked into this more, and it's not just one study. There’s a whole body of research piling up around this.
The Study That Froze Our Assumptions
Researchers recruited 12 young, healthy guys (the kind who probably never skip leg day) and had them do some serious leg presses and extensions. Immediately afterward, each person plunged one leg into ice water (~30°F) and the other into warm water (~80°F). They stayed submerged for 20 minutes.
Here’s the kicker: they then drank protein shakes with tracked markers so scientists could literally watch where the nutrients went.
Result? The cold-soaked leg got less blood flow and absorbed way less protein than the warm one, and it stayed that way for hours.
Translation: Less Recovery, Less Growth
Brad Schoenfeld, a big name in resistance training science, chimed in on this too. He confirmed that these results support previous findings: cold plunges can blunt muscle recovery and growth, especially if done too soon after lifting.
And this isn’t just a one-off.
In 2015, an Australian study found that men who cold plunged post-workout had muscles nearly 20% smaller and weaker than those who didn’t, even though they all trained the same way.
I don’t know about you, but I’m not trying to throw away hours of hard work for a 3-minute Instagram reel in an ice bucket.
But What If You’re Not Chasing Gains?
Here’s the thing: not everyone cold plunges for hypertrophy or peak athletic performance. Some people are in it for the mental clarity, stress relief, and yes, even the dopamine rush.
Cold exposure has been linked (anecdotally and in some early studies) to boosted mood, reduced inflammation, and improved resilience. And honestly, if it helps you mentally? Go for it.
Just maybe don’t jump in right after your deadlifts.
So… What’s the Right Way to Cold Plunge?
Good question, and to be honest, science doesn’t have a full answer yet. But based on current research, here are some smart takeaways:
DO:
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Use cold plunges on rest days or after cardio-based training.
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Space your cold exposure several hours after strength workouts, if you still want to do it.
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Focus on mental health or stress relief, not just physical recovery.
DON’T:
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Cold plunge immediately after resistance training if muscle growth is your goal.
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Assume more cold = better results.
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Rely on ice baths as your only recovery strategy.
My Take?
I’m not anti-cold plunge. There’s something ancient and powerful about embracing the elements. But let’s not ignore what the research is telling us, timing matters.
If you love your plunge, keep it. But if you’re working hard in the gym and wondering why the gains are slower than expected… maybe the ice bath isn’t helping as much as you thought.
Like with most things in wellness: context is everything.