Worth it is a question about use
A recovery suite adds value only on the days you step into it. A sauna you visit twice a year is an expensive picture from your tour, while one you use after most sessions becomes part of why you go to that gym. So start by being honest about how often you would use it, then look at what it costs and what else you could do instead.
RPM's recovery suite has a Finnish sauna, an aroma steam room and an ice bath, and which tiers or passes include it is confirmed on enquiry.
Who tends to get their money's worth
| Likely to use it | Likely to leave it unused |
|---|---|
| You train at the same gym three or more times a week | You train mostly at home or outdoors |
| You already pay for sauna or spa visits | You have never enjoyed heat or cold |
| You have time after training before you need to be anywhere | You rush from the floor to the office or the school gate |
| Heat or cold is part of how you like to end a session | Your doctor has advised you to avoid heat or cold |
| The suite comes with the tier you would choose anyway | It would cost extra on top of the tier you need |
If most of your answers sit in the right-hand column, a gym without a suite, or a tier without access to one, is probably the better buy.
Do the sums against paying separately
RPM does not publish prices, and neither do many Abu Dhabi gyms, so you will need quotes. The comparison itself is simple.
- Ask the gym what difference recovery access makes to the price, for example between a tier with the suite and one without, if it offers both.
- Estimate how many times a month you would really use the suite. Go by your recent weeks, not your good intentions.
- Divide the extra cost by those visits to get a cost per visit.
- Set that against a single sauna or spa visit elsewhere, plus the extra drive and the time it takes.
If the cost per visit comes out lower and you trust your estimate, the suite earns its place. The guide to whether a membership is worth it applies the same cost-per-visit idea to the membership as a whole.
What the research says, and what it does not
Many claims about saunas and ice baths go well beyond the evidence. Here is the conservative version, from one well-regarded source.
A Cochrane review of 17 small trials found some evidence that cold-water immersion after exercise reduced delayed-onset muscle soreness compared with resting or doing nothing. The reviewers rated study quality as low and found too little evidence to judge other outcomes. Most of the trials did not monitor side effects either.
That is the extent of what this page claims. It makes no claim that a sauna or steam room speeds recovery or improves performance, and none of these rooms replaces sleep, food and a sensible training plan.
When a recovery suite is not worth it
- Your doctor has advised against heat or cold, or you are pregnant and have not yet asked your doctor or midwife.
- It costs extra on top of the tier you need, and you would use it only now and then.
- It is full or closed at the hour you finish training.
- You would rather spend the money on coaching, which changes what happens on the training floor.
- What you really want is massage or a long, quiet spa afternoon, which a gym suite rarely offers.
In any of these cases, put the money toward what you will use and keep a spa visit as an occasional extra. If you do want a suite, the guide to choosing a gym on its recovery facilities covers cleaning, supervision and access.
Your health comes first
A sauna, steam room or ice bath can be a poor idea for some people. Speak to your doctor before using one if you have a heart or blood-pressure condition, are pregnant or take medication, and stop at once if you feel dizzy, faint or unwell. The rules posted in the suite come before any general advice, this page included.
Abu Dhabi adds two things to think about. Between May and September you may reach the gym already warm and low on water, so drink before and after. And if you fast during Ramadan and train before iftar, ask your doctor before adding heat to that day.
Weighing RPM's suite
RPM's suite has a Finnish sauna, an aroma steam room and an ice bath. Elsewhere in the club, the grooming hub has a vanity area with hairdryers and products, which counts if you go from the gym to work. RPM does not publish an ice-bath temperature.
- Is the suite included in the tier I would choose, and if not, what would adding it involve?
- How is access arranged for my section?
- Do I book a time, or walk in after training?
- Can I see the suite on a free guided tour at the hour I would use it?
Sources
Questions, answered.
Is it cheaper to pay for a spa when I want one?
If you would go only a few times a year, usually yes. If you would use heat or cold most weeks, a suite at your gym can work out cheaper per visit and saves a trip. Do the sums with real quotes.
Do I need both a sauna and an ice bath?
No. Many people use only one, and plenty use neither. Go by what you enjoy and what your doctor is comfortable with.
Will an ice bath help me build muscle?
This page makes no such claim. The Cochrane review mentioned above looked at muscle soreness, not at strength or muscle gain. For a strength goal, start with your training plan and talk it through with a coach.
Can I try a recovery suite before paying for it?
Many gyms will show you the suite on a tour, and some include it in a day or weekly pass. At RPM, ask whether a pass covers the suite, and confirm availability, price and inclusions with the team.