4-minute read

Cold Plunge Before or After a Workout? Here’s What Actually Helps

 The Benefits and Drawbacks of Ice Baths for Recovery, Performance, and Muscle Growth

Should you cold plunge before your workout, after your workout, or both?

Cold plunging has exploded in popularity. Athletes, weekend warriors, and wellness lovers everywhere are dunking into icy tubs for faster recovery and better performance. But timing matters.

At Sauna N Plunge, we like to cut through the hype. This guide breaks down the real pros and cons of using a cold plunge before and after exercise. You’ll learn when it helps, when it hurts, and how to match your cold therapy to your goals.

Cold Plunge Before a Workout

The Benefits

• Keeps you cool in hot weather: A 2017 study found that pre-cooling can help athletes avoid overheating. If you are running, biking, or training in the heat, a cold plunge may help improve endurance.

• Boosts alertness and energy: Cold plunges trigger adrenaline and wake up the nervous system. Many people say it makes them feel sharp and focused before training.

The Drawbacks

• Not much research: There is limited scientific proof that cold plunging before exercise improves performance outside of hot weather conditions. Most claims are based on personal experience.

• May weaken muscle activation: If you cold plunge right before heavy lifting or explosive movements, you could reduce power output. Studies suggest cold exposure can make muscles temporarily less responsive.

Best Practice

• Use a pre-workout plunge only if you are exercising in heat or want a quick mental reset.

• Limit it to 3 to 5 minutes in 50 to 59°F (10 to 15°C) water.

• Skip the plunge before strength sessions, heavy lifts, or high-skill workouts.

Cold Plunge After a Workout

The Benefits

• Reduces soreness: Cold water immersion is proven to reduce delayed-onset muscle soreness (DOMS). You’ll likely feel less sore over the next day or two.

• Controls inflammation: The cold constricts blood vessels and limits swelling, which can help recovery after hard training.

• Boosts mood and sleep: Many people report feeling calmer and sleeping better after post-workout cold plunges.

The Drawbacks

• Can interfere with muscle growth: A 2024 meta-analysis and a 2025 Maastricht study showed that cold plunging right after resistance training can reduce muscle gains. It slows down protein synthesis.

• May limit strength gains: A 2015 Journal of Physiology study found that frequent post-workout ice baths can blunt long-term strength development.

• Increases cardiovascular risk for some people: Cold shock can raise heart rate and blood pressure. If you have heart conditions or breathing issues, check with your doctor first.

• Overuse may backfire: Cold therapy too often can delay healing or slow recovery instead of helping it.

Best Practice

• If your goal is muscle growth, wait at least 6 to 8 hours after strength training before plunging. Even better, do it the next day.

• Use cold plunges after endurance events, sports competitions, or ultra-hard sessions where reducing soreness is the priority.

• Keep the water at 50 to 59°F (10 to 15°C) for no more than 10 minutes.

• Never cold plunge alone. Have someone nearby in case of cold shock symptoms.

Quick Reference Guide

Final Thoughts

Cold plunges are a great tool, but only when used at the right time. The trick is to align your ice bath habit with your training goals.

• Before workouts, plunge if you need to cool down for endurance training or sharpen your focus. Just avoid it before heavy lifting.

• After workouts, plunge if you need quick recovery, but hold off if you are chasing strength or muscle growth.

At Sauna N Plunge, we always say recovery is personal. Use cold exposure wisely, listen to your body, and remember that more ice is not always better.

Find a Sauna or Cold Plunge Near You

Sources

• Cleveland Clinic: What to Know About Cold Plunges

• Verywell Health: Should You Cold Plunge Before or After a Workout?

• The Washington Post: The Science Behind Cold Plunges

• Huberman Lab: The Science and Use of Cold Exposure