Research
Mixed
Repeated (chronic) application of post-exercise cooling blunts muscle strength adaptations and decreases fatigue resistance following resistance training interventions.
If your goal is to build maximum strength over months, avoid using cold water immersion after every resistance training session. It may prevent you from gaining as much strength as you could have. Save the cold plunge for endurance events in the heat or for specific early recovery needs.
GoodRefutesHIGH confidence
The primary negative impact of cooling was with chronic exposure which impaired strength adaptations and decreased fatigue resistance following resistance training intervention (12 weeks and 4–12 weeks, respectively).
Why this rating
Based on multiple studies showing consistent negative trends in strength adaptations over weeks.
Source
Functional Impact of Post-exercise Cooling and Heating on Recovery and Training Adaptations: Application to Resistance, Endurance, and Sprint Exercise
Thomas Chaillou et al. · Sports Medicine - Open · 2022
narrative_reviewCited 36×
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