Is Cold Plunging Killing Your Muscle Gains?

Let’s Clear This Up.

One of the most common questions we get from lifters and athletes is: “Will cold plunging ruin my gains?”

The short answer? Not if you do it right.

Here’s the deal: research shows that jumping into an ice bath immediately after heavy resistance training can slightly blunt muscle protein synthesis and slow down some of those hard-earned adaptations. In other words, yes, the cold can take the edge off inflammation and your hypertrophy response if you plunge too soon.

But does that mean you should ditch the cold altogether? Not at all. It just means timing is everything.

How to Keep the Gains and the Benefits

If you’re lifting for muscle growth, try this simple protocol:

✅ Wait a few hours. Give your body a window (think 2-4 hours) to kickstart its natural repair processes before hopping into the cold.

✅ Plunge on rest days. Cold plunging on your non-lifting days means you still get the boost without interfering with muscle adaptation.

✅ Use cold strategically. Big workout, big inflammation? Sometimes a recovery-focused plunge is worth it for performance and soreness relief, just don’t make it your default immediately post-lift.

The Other Wins You Don’t Want to Miss

Cold exposure isn’t just about muscles, it’s a powerful tool for your mind and body:

• 💤 Better sleep: Regular plungers report deeper, more restorative sleep.

• 🚀 Improved mood: That dopamine hit is real, cold water is like nature’s antidepressant.

• 🧠 Mental clarity: Nothing wakes you up or clears brain fog quite like an ice bath.

• 😌 Stress relief: Lower cortisol, calmer mind, more resilience to life’s chaos.

So no, cold plunging won’t kill your gains when you’re smart about it. Time it right, plan your plunges around your training, and enjoy all the benefits the cold has to offer.

If you still don't believe us, take a look at what our Co-Founder Ryan has to say about the topic! Click below to watch 👇🏼