Is Cold Plunge Therapy Good or Bad for Strength Training? Let’s Talk About It.

Lately I've been getting some great questions about our cold plunge and recovery offerings at RADD CrossFit. Two topics keep coming up:

1️⃣ People saying “I heard cold plunges are bad for muscle growth or strength training.”
2️⃣ People wondering about the best temperature for men vs. women.

I want to clear these up because recovery is one of the most important (but often misunderstood) parts of training.

Benefits of Cold Plunge Therapy

First—let’s talk about why so many people love the cold plunge!

Physical Benefits

• Reduces muscle soreness and joint pain

• Helps lower systemic inflammation

• May improve circulation and immune response

• Can help reduce swelling from minor injuries

Mental Benefits

• Increases mental resilience (it’s hard—but you feel accomplished!)

• Can help manage stress through controlled exposure to discomfort

• Activates the parasympathetic nervous system for relaxation afterward

• Many people feel calmer and clearer-headed post-plunge

In other words: it’s not just about reducing soreness. It’s a whole-body and mind recovery tool.

How Strength Training Works—and Where Cold Plunge Comes In

Let’s talk about why people warn against cold plunges immediately after heavy strength training.

When you lift weights, you’re deliberately damaging muscle fibers at the microscopic level. This triggers your body’s natural repair process:

✅ Muscle cells break down and rebuild stronger
✅ Inflammation signals your body to send nutrients and repair agents
✅ Blood flow and inflammation are part of the adaptation

Cold plunges are great at reducing inflammation. But if you jump straight in after a big strength session, you might dampen that inflammatory signal.

That means you may reduce the very process you want for muscle growth and strength gains.

My Advice:
If strength is your training priority, save your cold plunge for:

• Rest days

• Cardio-only or light/recovery days

• Hours after your session (some studies suggest waiting 4–6 hours can help balance the benefits)

Why Different Temperatures for Men and Women?

Another question I get: “I heard women should use a warmer temperature. Is that true?”

There’s some emerging science behind this.

✅ Women typically have slightly higher body fat percentages and different patterns of blood flow, which can affect cold tolerance.
✅ Hormones (like estrogen) can influence vasoconstriction and cold sensitivity.
✅ In practice, many women find very cold plunges (below ~50°F) uncomfortable or even counterproductive.

General Guidelines:

• Men often use 45–55°F (7–13°C) comfortably.

• Women often prefer 50–60°F (10–15°C) for a safer, more sustainable exposure.

Ultimately, it’s about individual tolerance. Cold plunge isn’t a competition—adjust to what works for you.

Cold Plunge Safety Tips and Risks

Like any recovery tool, the cold plunge has risks if used incorrectly.

✅ Don’t stay in too long. 2–5 minutes is plenty for most.
✅ Always listen to your body. Numbness, dizziness, confusion? Get out.
✅ Avoid alcohol or drugs before plunging.
✅ Have a buddy or staff nearby if you're new.
✅ People with cardiovascular conditions should consult a doctor first.
✅ Pregnant women should check with their healthcare provider before using extreme cold therapy.

We want everyone to get the benefits safely.

Have Questions? Talk to a Coach!

If you’re curious about adding cold plunge therapy to your routine—or want help planning the best days to do it—just ask us!

Visit our Book Now page to set up a consultation with a coach. We’re here to help you get the most out of your training and recovery.