Cold Exposure for Beginners: From Warm Showers to Ice Baths
A complete guide to starting your cold exposure journey. Learn the science, benefits, and progressive approach to building cold tolerance.
Posted by
Bart Zalewski
Why Cold Exposure?
Cold exposure isn't just about toughness—it's about building resilience, improving recovery, and training your mind to embrace discomfort. The benefits include increased brown fat, improved immune function, and enhanced mental fortitude.
1. Start with Cold Finish
Begin by ending your regular shower with 30 seconds of cold water. This is your baseline. StayHard will automatically calculate your +1% improvements from here.
2. Progressive Overload
Just like strength training, cold exposure follows progressive overload principles:
- Week 1-2: 30-45 seconds cold shower finish
- Week 3-4: 60-90 seconds full cold shower
- Week 5+: 2+ minutes, gradually increasing