Cold plunges may be trending on social media, but new science suggests they could be quietly sabotaging your strength gains. While ice baths are praised for reducing soreness and boosting recovery, a new study shows they may actually interfere with muscle repair and growth, especially after resistance training.
Researchers at Maastricht University tracked what happens inside the body after a cold plunge. Twelve young men completed a tough leg workout, then immersed one leg in 30-degree water and the other in warmer 80-degree water. What they found was striking: blood flow in the cold-soaked leg dropped significantly and stayed low for hours.
Why does this matter? Blood delivers protein and other nutrients that muscles need to rebuild after exercise. Less blood flow means fewer building blocks reach their intended destinations, ultimately hindering recovery and muscle growth.
This builds on earlier research. In one long-term study, men who took regular cold plunges after lifting weights ended up with muscles nearly 20% smaller and weaker than those who didn’t. A 2024 review, aptly titled “Throwing Cold Water on Muscle Growth,” echoed the same warning: cold plunges may blunt the muscle-building effects of training.
But it’s not all bad news. If you’re plunging for mental health, grit, or a post-work stress reliever, you’re in the clear—the study didn’t measure psychological benefits. However, if you’re hitting the gym to grow stronger, experts suggest holding off on the icy dip for at least a few hours after your workout.
Cold plunges might make you feel tough, but if muscle growth is your goal, the science says it’s smarter to keep the chill at bay.
