What Is Cold Plunging?
Cold plunging, sometimes called cold water immersion or ice bathing, involves submerging your body in cold water (usually below 59°F or 15°C) for a short period.
Though it’s become trendy in modern fitness circles, it’s far from new. Ancient cultures from Rome to Scandinavia have long used cold water as a tool for rejuvenation and recovery. Today, the practice is backed by both science and experience — helping athletes reduce inflammation, improve mood, and enhance overall well-being.
Why Cold Plunging and Weightlifting Work Together
Anyone who lifts weights knows the feeling of post-workout muscle soreness — known as DOMS (Delayed Onset Muscle Soreness). It’s a sign that your muscles are rebuilding and growing stronger, but it can make your next workout a little harder to face.
Cold plunging can help. Immersing in cold water constricts blood vessels, reducing inflammation and muscle swelling. When you get out, your circulation rapidly increases, helping flush out waste products and deliver fresh oxygen to the muscles.
But beyond the physical side, many lifters swear by the mental benefits — sharper focus, better mood, and a calm sense of resilience after the plunge.
What the Science Says
Research continues to evolve, but multiple studies — including those published in the Journal of Strength and Conditioning Research and the British Journal of Sports Medicine — suggest that cold water immersion can lessen muscle soreness and speed up recovery after resistance training.
However, the science also highlights one key point: while cold plunging may reduce short-term soreness, some studies suggest it could slightly blunt muscle growth if used immediately after training every single time.
In other words, balance is key. Use cold plunges strategically for recovery, but don’t overdo it if your primary goal is muscle hypertrophy.
How to Cold Plunge After Weightlifting
Here’s how to safely and effectively add cold plunging to your post-lift recovery:
- Timing: Wait about 30–60 minutes after your workout to let your body begin its natural repair process before cooling down.
- Temperature: Aim for 50–59°F (10–15°C) — cold enough to trigger benefits, but not dangerously frigid.
- Duration: Stay submerged for 2–10 minutes, depending on your experience level. Start shorter and work your way up.
- Frequency: 2–4 sessions per week is ideal for most lifters. Adjust based on how your body feels and performs.
If you’re new to cold exposure, ease in gradually. The goal is to feel refreshed and revived — not shocked or numb.
A Tradition That Stands the Test of Time
Cold plunging isn’t just a fitness fad; it’s a timeless ritual. From the Roman frigidarium to the Finnish avanto, cultures around the world have used cold water for recovery and renewal for centuries.
It’s a reminder that while training methods evolve, the body’s need for balance — effort and recovery, heat and cold — remains constant.
The Ritual Way
At Ritual, we see cold plunging as more than a recovery hack — it’s a mindset. It’s about embracing challenge, restoring balance, and showing up for yourself in every sense.
Whether you’re chasing performance, recovery, or simply mental clarity, making cold plunging part of your routine can help you reset faster, feel sharper, and train with intention.
So the next time you rack your last set, remember: your recovery is part of the work. Step into the cold, breathe, and make it a ritual.
