I lost another friend to ice baths the other day. Not literally—he’s fine—but he’s fully committed to dunking himself in a tub of near-arctic water daily “for recovery, or something.” Because, you know, nothing says “muscle healing” like voluntarily turning into a human zooper dooper. 

Here’s the thing: this guy lifts weights about two months a year. So I’m not exactly sure what kind of physical damage he’s trying to fix with his daily plunge into the frozen abyss. Meanwhile, I was born on a hot December morning (yes, that’s a thing), and I hate winter with a fiery passion. So, mentally prepping to jump into a tub that’s basically a block of ice? Not exactly my idea of a calming, recovery ritual.

But hey, to each their own.

What really gets me is when people think they can go from couch potato to kombucha-sipping, ice-bath-taking, link-in-bio-having, health savant overnight. Tracking your heart rate variability (HRV) with a mood ring? Cool. But let's not miss the forest for the trees.

Here’s what the science says about cold water immersion (CWI) after lifting: dipping into water around 8°C (that’s 46°F for my Fahrenheit/american fans) does reduce muscle blood flow and blunt the inflammatory process that’s actually needed for muscle repair and growth. Inflammation isn’t the enemy here—it’s the body’s way of saying, “Hey, I’m fixing these muscles!”

So, while icing or cold baths right after lifting might feel refreshing (or just numb your pain), if you do it regularly, you could be slowing down your gains. It’s like trying to put out a small fire with a fire extinguisher that also sprays water on your new drywall. Sure, the fire’s out, but now you’ve got other problems.

Now, before you toss your ice bathtub out the window, here’s the good news:

The absolute best recovery tools don’t require freezing your toes off or tracking your feelings with a neon bracelet. They’re simple, reliable, and backed by decades of research:

• Train smarter, not just harder. Plan your workouts with purpose and give your muscles time to recover between sessions.
• Eat enough protein and calories. Your muscles need fuel to repair and grow. Skimping on food is like trying to build a house with no bricks.
• Get quality sleep. This is when your body does the heavy lifting—releasing growth hormones, repairing tissues, and resting your nervous system.

Spend your energy dialling in these three, and you’re already 90% of the way to recovery success.

So, if you want to experiment with cold baths, have at it. Just don’t expect them to replace the basics. And if you’re like me—born to avoid winter at all costs—maybe stick to a nice warm shower and a good night’s sleep instead.

Remember: not everything that can be optimised needs to be. Sometimes, the simplest path is the best one.

REGULAR ICE BATHS INCREASE YOUR UNLIKEABILITY BY 60%

Glebe Fitness >  Brainwashing >  Regular Ice-Baths Increase Your Unlikeability By 60%

13 June, 2025  -  Estimated Reading Time: 1 min 55 sec

Own research shows.