Why one gym for both makes sense in Abu Dhabi
The World Health Organization's 2020 guidelines advise adults to do 150 to 300 minutes of moderate-intensity aerobic activity a week, or 75 to 150 minutes of vigorous activity, and to add muscle-strengthening work on two or more days. That is two kinds of training most weeks, and the easiest way to keep both is one membership and one trip.
Here the climate adds a reason. From May to September, outdoor running and cycling squeeze into the first and last hours of daylight. A gym with weights but little cardio pushes that work outside into the heat, and a cardio studio with a token dumbbell rack does the reverse. See RPM's cardio row for one club's machines.
Can I do cardio and strength training in one gym in Abu Dhabi?
Yes. Most full-service gyms in the city have both, but having both is not the test. Check that the machines you need on each side are open at your hour, and that moving between them does not mean changing floors with your kit in hand.
Six ways to order cardio and weights
There is no single correct order for everyone. These are common options, with the cost of each.
| Order | What it looks like | Suits | Trade-off | What the gym must allow |
|---|---|---|---|---|
| Weights first, then cardio | Lift while fresh, then a steady bike or treadmill session | Strength or muscle as the main goal | Cardio comes when you are tired | Cardio machines open at the end of your session |
| Cardio first, then weights | A run or ride, then a shorter lifting block | Endurance or race goals | Heavy lifts may feel harder afterwards | Easy movement between the two areas |
| Easy cardio before lifting | Five to ten gentle minutes to start | Anyone, as preparation | Adds little to your weekly aerobic total | An open machine when you arrive |
| Conditioning finisher | Lifting, then a few hard minutes of sled, ropes or bike intervals | General fitness when time is short | Easy to overdo on top of heavy work | A functional area you can use late in a session |
| Split days | Lifting days and cardio days kept apart | People who can train four or more days | More visits each week | Hours and parking that make extra visits easy |
| Two visits in one day | Cardio before work, weights in the evening | Early risers and shift workers | Two trips through traffic | Early opening and late closing |
If you have a heart condition or another medical condition, ask your doctor before starting hard cardio or intervals.
Pick the order that protects your main goal on the days it matters most. Many people mix two of these: weights first through the week and a long cardio session on Saturday morning, for example.
Layout points to check on a tour
- Are the cardio machines and the weights on the same floor, or a lift ride apart?
- Can you see an open treadmill or bike from the racks, so you know when to switch?
- Do group classes take the spin bikes at your hour?
- Is there somewhere to keep a water bottle and your phone while you move between areas?
- How many cardio machines are open after office hours, the busiest window for most gyms?
- If you train in a women-only section, does it hold both cardio and strength equipment?
Which gym in Abu Dhabi is good for strength and cardio together?
One where both sides pass these checks at the hour you train, with enough machines that a busy evening does not force you to drop one half of the session. Visit on your usual day, run your session order on the floor, and count how often you wait.
Matching the order to your goal
- Strength first: weights first on lifting days, and steady cardio on separate days or at the end.
- A race in the cooler months: cardio first on key run or ride days, and two lifting sessions a week kept short.
- General fitness: a conditioning finisher after lifting, plus one longer cardio session at the weekend.
- Fat loss while keeping strength: lifting stays the priority, with walking and short conditioning around it, as set out in the fat-loss and strength guide.
Whatever the goal, plan a lighter version for Ramadan and summer travel. Many people keep two short mixed sessions a week through those months and return to the full pattern afterwards.
Both halves at RPM
RPM is one club, on Level 4 of AD HUB Sports Complex in Al Manhal. The cardio photos show treadmills, cross-trainers and an upright bike by tall windows, plus spin bikes. The training floor has plate-loaded machines and cable towers alongside free weights and a squat rack, and the functional area adds a turf lane with a sled and battle ropes for finishers.
Ask the team whether rowers or stair climbers are available if your plan uses them. The women-only Ladies section has its own strength and cardio equipment, so women can run a mixed session there. Men train in the Mixed section. Run your own session order on a free guided tour at your usual hour, and see the strength floor for the weights side.
Sources
Questions, answered.
Does cardio after lifting cancel out my strength work?
For most people training for general fitness, doing both consistently matters more than the order. If strength is your priority, many coaches put the weights first and keep hard cardio for other days.
How much cardio should I do each week?
WHO advises adults to do 150 to 300 minutes of moderate-intensity aerobic activity, or 75 to 150 minutes of vigorous activity, or a mix. Brisk walking and cycling both count when done at a moderate effort.
Can I fit both into 45 minutes?
Yes, with a tight plan: a short warm-up, three or four lifts, then a few minutes of intervals. Choose stations that sit next to each other.
Do spin classes count as cardio?
Cycling is one of the aerobic activities WHO lists. Class timetables change, so ask the team what is running at your hour.