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.
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
DOI 10.1186/s40798-022-00428-9
More from this paper
- Post-exercise cooling (e.g., cold water immersion) applied in the early recovery phase (< 1 hour) improves fatigue resistance following endurance exercise in hot conditions and may enhance maximal strength recovery after resistance exercise.Moderate
- Single application of cooling has generally no effect on recovery during the 24–72 hour period following resistance and endurance exercises, though it may benefit neuromuscular function recovery 24–48 hours after sprint exercise.Moderate
- Repeated application of cooling does not affect endurance training adaptations following 4–6 week training interventions.Moderate
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