Should You Cold Plunge Before or After A Workout?

As a mom of three little ones and an online entrepreneur, I’m constantly searching for ways to boost my energy, recovery, and overall well-being. One of my newest habits? Cold plunging every morning. Here’s my honest take on the experience—and whether you should try it before or after your workout.

Cold plunges are famous for helping with muscle recovery and reducing inflammation, but what really caught my attention was the research on how they improve energy levels and mental resilience. Plus, some studies suggest they might even ease perimenopause and menopause symptoms—something I’m definitely curious about.

Since adding just 2-3 minutes in the Nordic Wave cold plunge to my morning routine, I’ve seen some amazing benefits. My energy stays high all day, even during resistance training, and my mental clarity has sharpened, making hectic days feel more manageable.

I track my sleep with my Garmin Watch, and the difference has been huge. Before cold plunging, I averaged about an hour of deep sleep per night—now, I’m consistently hitting two hours. I also wake up feeling more refreshed, with less joint pain, especially in the knee I had surgery on.

Cold Plunge Benefits

Performance Boost: Reduces lactic acid buildup, inflammation, and muscle soreness while improving circulation. Better blood flow to the brain also sharpens focus.
Instant Energy: Wakes me up better than coffee ever could, setting the tone for a productive morning.
Joint Relief: Eases tendonitis, muscle strain, and inflammation. My post-surgery knee feels noticeably better.
Mental Clarity: Lowers stress, improves sleep, and enhances overall well-being.
Better Memory: Increases blood flow to the brain, boosting cognitive function—similar to exercise.
Improved Sleep: Morning plunges have helped me get more deep sleep at night, and my body handles stress and recovery more efficiently.

Nordic Wave

The Viking tub from Nordic Wave has a compact design with a built-in chiller system, plus multi-stage sanitation and ozone filtration to keep the water clean.

Should You Cold Plunge Before or After a Workout?

You can do it either way, but cold plunging after strength training might interfere with muscle growth by slowing protein synthesis and cellular activity. The cold reduces blood flow and metabolic rate, which could disrupt natural muscle-building.

That’s why I prefer plunging before my workouts. If muscle growth is your goal, I’d recommend doing it before strength sessions—it boosts endurance, cuts inflammation, and sharpens focus.

But if you’re doing cardio or endurance training, plunging after can help with recovery, ease soreness, and support immune function.

Cold Plunge Before a Workout: Pros & Cons

Pros:

Regulates core temperature, preventing overheating—great for high-intensity workouts.
Reduces inflammation by constricting blood vessels, which may lower muscle damage and soreness (DOMS).
Triggers endorphins, increases circulation, and fires up the nervous system for better alertness.
The cold shock spikes heart rate and oxygen flow, giving a natural energy boost.

Cons:

Colder muscles can get stiff, reducing flexibility and raising injury risk during dynamic movements.

Cold Plunge After a Workout: Pros & Cons