After a tough gym session, most people look forward to a refreshing shower. Some prefer hot showers to relax their muscles, while others opt for a cold shower, hoping to speed up recovery and reduce soreness. Cold showers after workouts have become a trend, especially on social media, with many claiming they help muscles recover faster and even boost fat loss. But there’s also a growing belief that cold showers might actually "kill your gains". It means they could slow down muscle growth. To find out what’s really true, we spoke to a fitness expert for his take on the science behind cold showers and muscle gains.
Can Cold Shower Kill Your Gains?![1 - 2025-06-13T135427.742]( "cold shower after gym")
Varnit Yadav, Online Fitness and Nutrition Coach, Lucknow, explains that cold showers after a workout can have both positive and negative effects, depending on your goals. “Cold showers can help reduce muscle soreness and inflammation after intense exercise. This can make you feel better and help you recover faster for your next workout,” he says. Research supports this, showing that cold water exposure can reduce muscle soreness and fatigue after tough workouts.
However, Varnit points out that if your main goal is building muscle, you might want to think twice before jumping into a cold shower right after lifting weights. “Studies have shown that cold water can slow down the body’s muscle-building process if you use it right after strength training,” he explains. This is because cold water can limit the activation of key pathways that help muscles grow and repair.
What Science Has To Say About The Notion?![3 - 2025-06-13T135432.157]( "cold shower")
One study published in the Journal of Physiology found that regular cold water immersion after workouts reduced long-term gains in muscle size and strength. The cold water blunted the body’s normal muscle-building signals, which could mean less muscle growth over time. Varnit adds, “If you’re focused on muscle gains, it’s better to wait at least two hours after your workout before taking a cold shower. This gives your body time to start the muscle repair process.”
He also notes that the supposed fat-loss benefits of cold showers are minimal. “Fat loss comes from a healthy lifestyle, being active, eating well, and managing your portions. Cold showers won’t make a big difference,” Varnit says.
There’s also little strong evidence that cold showers provide a real psychological boost after exercise. While some people feel more alert or refreshed, this is more about personal preference than proven science.
Risks and Things to Consider![2 - 2025-06-13T135430.565]()
- Cold showers are generally safe for most people, but Varnit warns there are a few risks:
- People with heart problems should be cautious, as sudden cold exposure can sometimes trigger heart issues (though this is rare).
- Cold showers can feel uncomfortable or unpleasant, especially if you’re not used to them.
- Taking cold showers too often right after workouts may slow down your long-term muscle and strength gains.
- If you enjoy cold showers for short-term relief or to reduce soreness, they can be part of your routine. Just remember, timing matters and wait a bit after strength training if muscle growth is your goal.
Conclusion
Cold showers after a workout can help reduce soreness and speed up recovery, but they may slow down muscle growth if used immediately after strength training. For best results, wait a couple of hours before taking a cold shower if you want to maximise your gains. Remember, real progress comes from consistent training, good nutrition, and proper rest, not just your shower routine.