ClickCease Myth Busters: Does Cold Exposure Kill Your Gains?
top of page

Myth Busters: Does Cold Exposure Kill Your Gains?

“Cold exposure reduces muscle growth by up to 65%.”


You’ve probably seen this myth making its rounds in fitness circles, especially among lifters and performance athletes. It sounds dramatic—and frankly, a little scary for anyone working hard to build muscle. But here’s the thing: this claim is rooted in a single, narrow study, and it misses a much bigger, more nuanced picture.




Where It All Started: The Study Behind the Myth


In 2019, the study, "Cold water immersion attenuates anabolic signaling and skeletal muscle fiber hypertrophy, but not strength gain, following whole-body resistance training," looked at how cold water immersion (CWI) affected hypertrophy. One group of men trained with resistance exercises and then sat in 10°C water for 15 minutes post-workout. Researchers found that muscle hypertrophy decreased in the cold-water group while strength gains stayed the same.


Here’s the catch: This was cold water immersion, not cryotherapy.


CWI ≠ Cryotherapy


Let’s clear this up:

Cold Water Immersion (CWI) = long exposure (10–15 minutes) in 50°F water


Whole Body Cryotherapy (WBC) = brief exposure (2–3 minutes) to -165°F air in a whole-body electric chamber




The effects on your body and its inflammation response? Very different. You can read more about that here.


Understanding Muscle Growth: Why Inflammation Matters


Building muscle isn’t just about lifting—it’s about repairing.


Muscle hypertrophy happens when you cause micro-tears in your muscle fibers through intense training. Your body responds with inflammation to start the healing process, rebuild tissue, and make muscles stronger and bigger.


Inflammation 101:

  • Post-workout soreness = inflammation at work

  • Inflammatory cytokines are released to recruit immune cells to repair damage

  • This inflammation is temporary and necessary for gains


Important distinction: While chronic inflammation is harmful, acute post-workout inflammation is essential for muscle growth.





Cryotherapy’s Role: The Science of Cytokines


Cryotherapy causes vasoconstriction and shifts your body’s internal chemistry:

  • It reduces pro-inflammatory cytokines

  • It increases anti-inflammatory cytokines, promoting healing and reducing pain


That’s amazing for recovery, pain relief, and reducing injury risk. But—if done immediately after training, it may suppress the inflammation needed for hypertrophy.





So What’s the Problem?


Cryotherapy immediately post-workout may be:

  • Great for recovery

  • Counterproductive for muscle bulk


Why? Because you need pro-inflammatory cytokines for the muscle-building signal cascade to begin. Applying cold too soon shuts that signal down prematurely.


The Solution: It’s All About Timing


Don’t ditch cryotherapy—just time it right. To optimize gains without interrupting your body’s natural repair process:


Use cryotherapy BEFORE your workout

  • 15–30 minutes before training

  • Activates the nervous system

  • Increases norepinephrine and adrenaline

  • Prepares your body for peak performance


OR use it 4–6 hours after your workout

  • Allows hypertrophy to begin

  • Then aids recovery, reduces soreness, and improves consistency





What the Research Shows


The science is catching up with the strategy. Recent studies show that pre-exercise cryotherapy may actually boost performance and muscle output—without compromising growth. And after training, it’s a valuable recovery tool when you give your body time to start the muscle-building process first.


Sources include:





Final Takeaway: Cryotherapy Doesn’t Kill Gains—Timing Does


Cold exposure isn’t your enemy. Used correctly, it’s a powerful tool for improving performance, accelerating recovery, and staying consistent in your training. It’s not about whether you should do cryo—it’s about when.


CryoBuilt’s electric cryotherapy chambers are designed for athletes and performance-focused individuals who want to do things smarter. Fast, dry, efficient cold that fits your training routine—and your goals.



CONTACT US

1534 N. MARKET BLVD. 

Sacramento, CA 95834

1-800-633-1400

support@cryobuilt.com

SUPPORT HOURS
HELP
  • Grey Instagram Icon
  • Grey Facebook Icon
  • Grey Twitter Icon
  • Grey LinkedIn Icon

© 2023 by CryoBuilt, Inc.

bottom of page