Cold Plunges Good For All?

Cold exposure is nuanced.

Does it have unfavorable effects on muscle growth?

Yes.

BUT if it helps you recover faster and feel less pain to be able to train harder, will that outweigh the negatives for older folks and hard training athletes?

Maybe.

I’m nuanced over this and am a fan of cold plunges for many, but not all. In-season athletes and aging folks might be populations who benefit.

I recommend doing it apart from weight training or even before (just allow enough time to defrost a bit) and not immediately post workout.

We need more research but this is where I currently stand.