Myth Busters: Does Cold Exposure Kill Your Gains?

CryoBuilt
15 hours ago
3 min read

“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.