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Related Experiment Video

Updated: Nov 29, 2025

Non-invasive Assessments of Subjective and Objective Recovery Characteristics Following an Exhaustive Jump Protocol
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Does Cold-Water Immersion After Strength Training Attenuate Training Adaptation?

Wigand Poppendieck, Melissa Wegmann, Anne Hecksteden

    International Journal of Sports Physiology and Performance
    |November 20, 2020
    PubMed
    Summary

    Regular cold-water immersion may hinder strength gains. This study found small negative effects on muscle thickness and strength adaptations in athletes undergoing regular cooling post-exercise.

    Keywords:
    coolingcountermovement jumpmaximal strengthperformancerecovery

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    Area of Science:

    • Exercise Physiology
    • Sports Science
    • Muscle Adaptation

    Background:

    • Cold-water immersion (CWI) is a popular recovery method for athletes.
    • Emerging evidence suggests potential negative impacts of regular CWI on training adaptations.

    Purpose of the Study:

    • To investigate the effects of regular whole-body cold-water immersion on strength training adaptations.
    • To determine if CWI impacts strength, jump performance, and muscle hypertrophy.

    Main Methods:

    • A randomized crossover design with 11 participants over two 8-week training periods.
    • Participants underwent leg training sessions followed by 10 minutes of either CWI or passive sitting.
    • Measurements included leg press 1-repetition maximum, countermovement jump, leg circumference, and vastus medialis muscle thickness.

    Main Results:

    • No significant differences in strength or jump performance were observed immediately post-training.
    • Moderate negative effects of CWI were noted for 1-repetition maximum and countermovement jump when comparing pre- to follow-up measures.
    • A significant large negative effect of CWI was found on muscle thickness (vastus medialis).

    Conclusions:

    • Regular cold-water immersion may have small negative effects on strength training adaptations.
    • The impact on muscle hypertrophy appears more pronounced than on maximal strength or jump performance.