The Truth About Cold Plunges and Muscle Growth

By Ethan Levi | Published Oct 20, 2025 | 5 min read

Introduction

Have you heard people talking about cold plunges? Many people jump into cold water after working out. They say it helps their muscles. But does a cold plunge really help you grow bigger muscles? Or does it hurt your muscle growth?

The truth might surprise you. Cold water does help your body in some ways. But it can also slow down muscle growth if you use it wrong. Don't worry! This guide will teach you everything you need to know. You'll learn when cold water helps and when to skip it.

Let's find out the real facts about cold plunge and muscle growth!

What Is a Cold Plunge?

A cold plunge is when you sit in very cold water. The water is usually 50 to 59 degrees. That's really cold! You stay in the water for 2 to 10 minutes.

People have used cold water for hundreds of years. Athletes love cold plunges. They use them after games and practices. Many gyms now have cold plunge tubs too.

Why Do People Use Cold Plunges?

People use cold plunges for many reasons:

To wake up and feel more alert
To help sore muscles feel better
To reduce swelling in the body
To feel brave and strong
To recover after hard workouts

How Cold Water Affects Your Muscles

When you get into cold water, your body does something cool. Your blood moves away from your skin and goes deep inside. This is called getting cold.

Cold water does a few things to your muscles:

1. It Reduces Swelling

When you work out hard, your muscles get puffy. This is called inflammation. Cold water helps reduce this puffiness. Your muscles feel less sore. This can help you feel better faster.

2. It Slows Down Blood Flow

Cold makes your blood vessels get smaller. Less blood goes to your muscles for a little while. When you get out, blood rushes back in. This feels good!

3. It Affects Muscle Building

Here's the tricky part. Your muscles grow when they repair after exercise. Cold water can slow down this repair. If you use cold water right after lifting weights, you might not grow as much muscle.

The Big Question: Does Cold Water Help or Hurt Muscle Growth?

Let's get to the truth. Cold plunge and muscle growth have a complicated relationship.

When Cold Water Hurts Muscle Growth

Science shows that cold water right after lifting weights can slow muscle growth. Here's why:

Your muscles need inflammation to grow. When you lift weights, tiny tears happen in your muscles. Your body fixes these tears and makes muscles bigger. This is how you get stronger.

Cold water stops some of this inflammation. That might sound good, but you actually need some inflammation to build muscle. If you jump in cold water right after lifting, you might stop your muscles from growing as much.

Important tip: Wait at least 4 hours after lifting weights before doing a cold plunge.

When Cold Water Helps Recovery

Cold water is great for other times! It helps when:

You do cardio exercise (like running or biking)
You play sports
You need to reduce overall soreness
You want to feel more awake
It's been several hours since your workout

Cold therapy and muscle recovery work well together when you time it right!

The Best Way to Use Cold Plunges

Want to use cold water without hurting your muscle growth? Follow these simple rules:

Rule 1: Timing Matters

After strength training: Wait 4 to 6 hours
After cardio: You can go right away
On rest days: Any time is fine
In the morning: Great way to wake up

Rule 2: Temperature Counts

Start with 60-degree water
Work your way down to 50 degrees
Never go below 45 degrees when starting

Rule 3: Time It Right

Begin with 2 minutes
Work up to 5 or 10 minutes
Don't stay in too long

Rule 4: Listen to Your Body

Get out if you feel too cold
Your fingers and toes should not hurt
Shivering a little is okay
Shivering a lot means get out

What Science Tells Us

Scientists have studied cold water and muscles. Here's what they found:

One big study looked at people who lifted weights. Some people used cold water right after. Some people didn't. The people who skipped cold water grew more muscle.

Another study found that cold water is great for cardio athletes. Runners who used cold water felt better the next day. They could run again sooner.

The lesson? Cold plunge and muscle growth work together when you use cold water at the right time.

Many people are learning these facts now. They use cold plunges on the right days and feel great!

Simple Cold Plunge Plan for Beginners

Ready to try cold plunges? Here's an easy plan:

Week 1-2: Get Used to Cold

Use 60-degree water
Stay in for 2 minutes
Do it on rest days only
Practice breathing slowly

Week 3-4: Go a Little Longer

Try 55-degree water
Stay in for 3 to 5 minutes
Still avoid it after lifting weights
Notice how you feel

Week 5+: Find Your Routine

Try 50 to 55-degree water
Stay in for 5 to 10 minutes
Use it after cardio or on rest days
Make it part of your week

PRIMAL Health Cold Plunge: A Great Choice

When you're ready to add cold plunging to your routine, you want a tub that works well. The PRIMAL Health Cold Plunge keeps water at the perfect temperature. It's easy to use at home.

Many people who want to help their recovery choose a quality cold plunge. When you're ready to explore options, PRIMAL Health has tubs made for beginners and experts.

Common Questions About Cold Plunges and Muscles

Will a cold plunge make my muscles smaller?

No! Cold water won't make muscles smaller. It might slow down muscle growth if used right after lifting. But it won't shrink your muscles.

Can I use cold water every day?

Yes! Many people use cold plunges daily. Just avoid using them right after strength training.

What if I'm really sore?

If you're very sore, a cold plunge can help you feel better. But remember, wait several hours after your workout.

Is ice better than cold water?

Ice baths and cold plunges work the same way. Cold plunge tubs are easier to use and more comfortable.

How long until I see results?

Most people feel better after their first cold plunge. Your body gets used to cold water in about 2 weeks.

Conclusion

Now you know the truth about cold plunge and muscle growth! Here's what to remember:

Cold water can slow muscle growth if used right after lifting weights
Wait 4 to 6 hours after strength training before cold plunging
Cold therapy and muscle recovery work great together when timed right
Start slow with warmer water and short times
Cold plunges are amazing for cardio recovery and feeling awake

The key is timing. Use cold water smartly and you'll get all the benefits without slowing your muscle growth.

When you're ready to start your cold plunge journey, explore quality options like the PRIMAL Health Cold Plunge. Take your time, learn the basics, and enjoy the benefits of cold water therapy!

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