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The Negative Consequences Of Cold Water Immersion On Muscle Growth: A Cautionary Tale By Dr. Mark Kovacs, PhD, FACSM, CSCS Cold Plunging & Ice Baths both fall into the category of Cold water immersion (CWI). CWI has become a go-to recovery method for elite athletes, health-conscious executives, longevity seekers and weekend warriors alike. From ice baths in NFL locker rooms to sleek home plunge tubs used by CEOs, CWI is now a symbol of resilience, recovery, and performance. But here's the truth: when it comes to muscle growth, timing matters—and CWI might be working against your long-term progress. If you're lifting to build muscle, boost strength, or slow age-related muscle loss (sarcopenia), you’ll want to pay attention. Research over the past decade—including a major 2024 systematic review—suggests that regular post-workout cold plunges may blunt your muscle gains. In this article, we’ll explore why that happens, when cold exposure is useful, and how to strategically incorporate CWI into your training regimen to maximize both recovery and results. As a performance physiologist who has worked at the highest level for over two decades with the best in the world, I have changed my personal protocol and recommendations back around 2011. This was when some early research had come out showing the impact vasoconstriction impact on the recovery timeline. These early studies have been replicated in other labs around the world and also in more practical scenarios in real world applications. The article below highlights some of the research and also I provide some practical replications. This is not a black and white issue! It has a lot to do with the following:
Why This Matters for Durability and Longevity The concept of durability—the ability to maintain high function, strength, and performance across the lifespan—is central to the philosophy here at the Kovacs Institute. Muscle mass and strength are critical components of that. Not only do they improve metabolic health and mobility, but they also are a strong predictor of longevity and quality of life (Volaklis et al., 2015). So any recovery method that compromises muscle hypertrophy or strength development deserves scrutiny—especially if you’re training to build a more durable, resilient body. The Rise of Cold Water Immersion CWI typically involves immersing the body in cold water (around 8–15°C or 46–59°F) for a short duration (3–15 minutes). The goal? Reduce soreness, inflammation, improve immunity and perceived fatigue and/or provide mental alertness. It's widely used by athletes to recover from intense bouts of training or competition. Its popularity is driven by:
The Mechanism: Why Cold Can Blunt Growth Muscle growth from resistance training is driven by a series of acute and chronic signals:
1. Reduced Anabolic Signaling Cold exposure can dampen the mTOR pathway, which is crucial for initiating muscle protein synthesis after a workout. Research by Fyfe et al. (2019) showed that post-exercise CWI decreased the phosphorylation of mTOR and p70S6K, two key regulators of muscle growth. Blunting the inflammatory process sounds like a positive in the short term, but it can have detrimental effects over the medium and longer term. The natural inflammatory process is a major step in the body having to adapt and strengthen as a result. This is know as Hormesis. It describes the adaptive response of cells and organisms moderate stress. This moderate stress results in beneficial effects and enhance resilience. 2. Lower Satellite Cell Activation Satellite cells play a vital role in muscle repair and hypertrophy. Roberts et al. (2015) demonstrated that regular post-exercise cold immersion reduced satellite cell activity over a 12-week resistance training program, leading to smaller gains in muscle size and strength compared to those who used active recovery. 3. Blunted Inflammatory Response While inflammation is often seen as a negative, in the context of resistance training, it’s an essential part of muscle remodeling. By rapidly cooling the tissue, CWI short-circuits this adaptive response, potentially reducing long-term gains. This is the one area where an inflammatory response can be beneficial and optimizing this process is a major component of muscle growth. Key Research Findings A number of high-quality studies have highlighted the downside of post-exercise CWI for muscle hypertrophy: Roberts et al. (2015) In a landmark 12-week study, participants who used CWI (10°C for 10 minutes post-training) had significantly lower gains in muscle size and strength compared to those who used active recovery. Molecular analysis showed reduced anabolic signaling and satellite cell activity (Roberts et al., 2015). Fyfe et al. (2019) This 4-week study showed that regular CWI reduced markers of muscle protein synthesis. The authors concluded that CWI may “blunt anabolic signaling responses” in young men performing resistance exercise (Fyfe et al., 2019). Fuchs et al. (2020) A meta-analysis concluded that cold water immersion reduced hypertrophy outcomes by 15–20% over time compared to training without it. The effect was especially pronounced with chronic use (Fuchs et al., 2020). No significant effect on strength levels. Yamane et al. (2006) In a comparative study, warm water immersion increased muscle size more than cold water, reinforcing the idea that temperature plays a critical role in adaptive signaling (Yamane et al., 2006). Tavares et al. (2022) This review article emphasized that chronic use of CWI immediately after resistance training impairs gains in muscle strength and mass through suppression of inflammation and protein synthesis pathways (Tavares et al., 2022). 2024 Systematic Review A systematic review published in the European Journal of Sport Science pooled data from multiple studies and confirmed that post-exercise CWI reduces muscle hypertrophy significantly compared to standard training without cold exposure (Zhou et al., 2024).  Longevity Seekers: A Word on Aging, Sarcopenia, and Cold Exposure Age-related muscle loss (sarcopenia) is a growing concern for millions of adults. Preserving lean muscle mass is crucial for metabolic health, fall prevention, and overall vitality. Older adults should be especially cautious with post-exercise CWI, as they already experience blunted anabolic responses and slower recovery. In these cases, every signal matters—and anything that suppresses adaptation should be used carefully. The use of CWI should be done sparingly and under guidance of a trained professional who can personalize the recommendations based on your individual health status, goals and needs. This becomes more important as an individual ages. GLP- 1/Semaglutide/Dulaglutide Medications If an individual is on GLP-1 medications (i.e. Ozempic Mounjaro, Trulicity, Rybelsus etc), then CWI should likely be avoided. The biggest negative to GLP-1s is the muscle loss and anything that limits strength or muscle gain adds to this. If you are on these medications then other recovery based modalities should be considered.  Dr. Kovacs Strategic Recommendations for CWI Use If your goal is muscle hypertrophy or significant strength gains, follow these science-backed guidelines: 1. Avoid CWI Immediately After Strength Training Wait at least 4–6 hours—or ideally, save it for off-days or rest periods. 2. Use CWI Earlier in the Day Doing cold exposure in the morning (e.g., as a wake-up protocol) can provide mood, metabolism, and immune benefits without interfering with post-workout signaling. This may work if you provide 3 hours or more before your physical training session. This time frame allows for full re-warming to occur. 3. Cycle CWI Usage Avoid chronic use after every resistance session. Use it tactically—after especially grueling sessions or when soreness is unusually high. 4. Keep It Brief and Controlled Stick to 5–10 minutes at 10–15°C (50–59°F). Longer or colder sessions may amplify the negative signaling effects. 5. Contrast Therapy Using CWI within a Hot Water Immersion (HWI) protocol can offset the negatives due to vasodilation aspects of the hot water and the shifting from vasodilation (hot) to vasoconstriction (cold) of the blood vessels. This allows for better blood flow. 6. Consider Alternatives For muscle-focused recovery, prioritize:
Bottom Line: Don’t Freeze Your Gains Cold water immersion is not inherently bad and certainly has a place and benefit for most individuals—but context, timing and DOSE are everything. If you’re lifting to grow muscle, don’t jump straight into the ice bath. Let the inflammation signal your body to adapt. Then recover with food, rest, other modalities and smart training. By using CWI strategically—not reflexively—you can preserve its benefits without sacrificing the gains that build long-term durability. References
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Introduction Cold water immersion (CWI) has gained significant traction among elite athletes, health enthusiasts, and longevity seekers. This practice offers a myriad of benefits, from accelerated recovery to enhanced mental resilience. However, the efficacy of CWI hinges on understanding the appropriate protocols tailored to specific goals. I go back over 30 years with Cold Water Immersion. First as an athlete. I was one of the first athletes tested as part of a research study at the Australian Institute of Sport (AIS) looking at the impact of CWI on perceptions of Delayed Onset Muscle Soreness (DOMS) following heave training sessions. From those early beginnings I also worked in two research labs focused on temperature regulation. One at Auburn University under Dr. David Pascoe and also at the University of Alabama under Dr. Philip Bishop. In both labs we did studies incorporating cold therapies to monitor markers of inflammation, muscle strength/power and perception of muscle soreness. From that research background, I have been using various temperature modalities for over 20 years with elite athletes and individuals looking to improve health and longevity. Below is a summary of applied protocols based on the latest research that can help individuals depending on their goals. The Science Behind Cold Water Immersion CWI acts as a hormetic stressor & an analgesic (a pain reliver) triggering adaptive responses that bolster the body's resilience, while also reducing symptoms and perception of pain, discomfort and soreness. Key physiological effects include:
Protocols for Athletic Recovery Objective: Accelerate recovery post-exercise, reduce muscle soreness, and improve performance.
What the Research Says A 2018 meta-analysis by Dupuy et al. confirmed that cold water immersion significantly reduced muscle soreness at 24, 48, and 72 hours post-exercise. Similarly, Leeder et al. (2012) showed improvements in strength recovery and reduced DOMS with cold immersion protocols around 10–15°C. Mechanism of Action Cold exposure helps reduce tissue temperature, which lowers the metabolic rate of muscle fibers and limits the damage caused by microtears and inflammation. It also constricts blood vessels, which can reduce swelling, followed by increased blood flow when rewarming—flushing out metabolic waste products. Dr. Kovacs recommendation: Utilize this protocol 1-2 times per week after the hardest training session(s) or matches. CWI may blunt hypertrophy signaling by reducing mTOR pathway activity. Use selectively if muscle growth is a primary goal. Also, do not use this before physical training. This should only be done post activity.  Protocols for Longevity and Cellular Health Objective: Promote cellular resilience, mitochondrial health, and systemic inflammation control.
Benefits Beyond Recovery 1. Brown Fat Activation & Metabolic Boost
2. Immune Function Enhancement
3. Cognitive Alertness & Mood
4. Hormesis & Stress Adaptation
Protocols for Mental Resilience Objective: Enhance mood, boost immune function, and build stress resilience. Short, controlled exposure to cold temperatures can impact the nervous system, mood, immune function, and stress tolerance. This has made CWI a popular addition to the routines of individuals across sports, business and life improvement industries. Protocol: • Temperature: 4–10°C (39–49°F) • Duration: 2–3 minutes • Frequency: 3–7x per week • Timing: Mornings or after stressful events Dr. Kovacs recommendation: Utilize this protocol 5-6 times per week in the mornings or when an energy burst may be needed. Combining this with nasal breathing protocols like Box breathing can amplify benefits. Benefits Beyond Recovery 1. Mood Elevation: A landmark paper by Shevchuk (2008) showed that cold exposure increases norepinephrine and dopamine levels—up to 200–300% in some cases. 2. Resilience Training: Exposure builds psychological toughness and reduces overreaction to future stressors, both physiological and emotional. Mental Edge Athletes and executives alike benefit from CWI’s capacity to sharpen mental acuity, reset the stress response, and stimulate BDNF (brain-derived neurotrophic factor), which supports neuroplasticity. Understanding Lower Temperature Protocols (4–9°C / 39–48°F) Exposures to colder temperatures are more intense and should be approached with caution:
Dr. Kovacs recommendation: Limit the use of this protocol to individuals who have been cleared by a physician (ideally a cardiologist) for extreme cold temperature exposure. These protocols may not be advisable for most reading this. Contrast Therapy: Combining Heat and Cold Alternating between heat (e.g., sauna) and cold immersion can enhance recovery and cardiovascular health:
Dr. Kovacs recommendation: Contrast therapy temperature protocols can provide significant benefits above and beyond just CWI. These protocol varies based on time. The goal is to spend enough time in heat to increase core body temperature and spend just enough time in cold environments to cause significant vasoconstriction. I use various contrast protocols with travelling executives and athletes. Some of the most popular are the shower protocols. 3 minutes of a hot shower followed by a 1 minute cold shower. Repeat this 4 times for a 16 minute protocol. Safety Considerations
Conclusion Cold water immersion, when applied thoughtfully, can be a powerful tool for enhancing recovery, mental resilience, and overall health. By tailoring protocols to individual goals and adhering to safety guidelines, individuals can harness the full spectrum of benefits that CWI offers. Our protocols are personalized to each individual based on their training and travel schedule to optimize the benefits based on the individual goals. For personalized guidance on integrating cold water immersion into your routine, visit www.mark-kovacs.com or contact our team for expert advice. |
AuthorDr. Mark Kovacs, PhD, FACSM is a globally recognized expert in human performance, longevity, healthspan, and sports science. A former professional athlete turned performance physiologist, Dr. Kovacs has trained world champions, Fortune 100 executives, and Olympic medalists. Dr. Kovacs has held some of the top roles with iconic brands across longevity, health, medical, wellness and sports. These include as VP of Health & Performance at Canyon Ranch (the largest resort wellness and healthcare company in the US), an executive at Pepsico/Gatorade, the head of Sport Science & Health in the NBA with the Cleveland Cavaliers and the United States Tennis Association (USTA). As a result he has been at the forefront of longevity and healthspan innovation for over two decades. He is a leading voice in longevity science, he bridges elite athletics with cutting-edge health optimization—helping high performers live younger, longer, and stronger. ArchivesCategories
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