Fasting drastically alters daily eating patterns, sleep patterns, and energy levels, requiring the body to adapt to being without food and fluids for hours. Consequently, training strategies are clearly not the same as on a normal day, as energy reserves are more limited.
Many people worry that exercising during Ramadan will reduce performance or cause muscle loss. This concern is understandable, especially since the risk of dehydration during exercise is quite high if not managed properly and consistently.
However, with the right approach, working out while fasting is safe and effective. This article will discuss the best times and durations for fasting, as well as safe types of exercise to help you stay fit, maintain muscle mass, and maintain energy during Ramadan.
The Importance of Keeping Up with the Gym While Fasting
The gym during fasting isn't about chasing personal records or pushing yourself to the max. The primary focus is on maintaining fitness, preserving muscle mass , and ensuring your metabolism remains active during dietary changes. When the body is fasting, physical activity actually helps maintain energy levels and prevent stagnation.
Light to moderate exercise helps improve blood circulation and maintain muscle flexibility. When you choose a controlled intensity, your body still receives stimulation without feeling overly fatigued. This is important for both beginners just starting out in the gym and regular exercisers looking to stay consistent.
Regular exercise also helps maintain body composition. Without physical activity, the risk of fat gain during iftar can increase due to uncontrolled eating habits. With a structured exercise program during fasting, calorie burning continues and muscle mass is maintained.
Beyond physical benefits, there are often overlooked mental benefits. Exercise helps improve mood, reduces stress, and improves sleep quality, which is often disrupted by changes in the schedule for sahur (pre-dawn meal) and evening prayers. Therefore, exercising during Ramadan is not only safe but also beneficial if done wisely.
Also read: Gym Tips During Ramadan to Keep Your Muscles in Good Shape
The Ideal Time to Work Out at the Gym While Fasting
1. Before breaking the fast (1–2 hours before breaking the fast)
Exercising before breaking the fast is ideal for those who want to quickly replace fluids and nutrients after their session. The advantage is that the body doesn't have to suppress thirst for long, thus minimizing the risk of dehydration.
However, exercise intensity should be kept moderate because energy reserves are low. Focusing on light weight training or light cardio of controlled duration is safer and more effective.
2. After Breaking the Fast (1–2 Hours After a Light Meal)
This option is ideal for those who want to train with more stable energy after consuming food and fluids. The body is better prepared for moderate- or slightly high-intensity weight training.
Make sure to leave a 1–2 hour gap between meals to allow your digestive system to function before exercising. This allows you to focus on the quality of your movements and the effective volume of your workout without discomfort.
3. Nighttime as an Alternative
Evening prayers, for example after Tarawih prayers, can be an alternative for those with busy schedules. The body is relatively ready because it has received several nutritional supplements since breaking the fast.
The main challenge is managing your sleep schedule to ensure optimal recovery. Training too late in the day can compromise sleep quality, which can negatively impact your performance the next day, so choose a time you can stick to consistently.
Also read: When is the Best Time to Exercise During Fasting to Lose Weight?
Duration and Types of Gym Exercises During Fasting
1. Ideal Duration for Beginners
For beginners, a 30–45-minute training session is sufficient to provide effective stimulation. This duration helps the body adapt to fasting without over-exerting energy.
Reduce excessive rest periods while maintaining the quality of each set. Controlled durations result in more stable energy adaptation and performance, and a lower risk of dropouts during training.
2. Cardio Exercise
Cardio can still be done during fasting, but at a light to moderate intensity to maintain energy consumption. Examples include brisk walking on a treadmill , a stationary bike , or a steady elliptical.
The recommended duration is 15–30 minutes, and if you want to use intervals, use a ratio of 1 minute of fast training to 2 minutes of recovery. The goal is to maintain cardiovascular fitness and blood circulation without depleting the body of fluids or energy.
3. Strength Training
Weight training is safe if it's low to medium intensity and focuses on technique and movement control. Examples include dumbbell bench presses or push-ups for the chest, dumbbell rows for the back, and bodyweight squats for the legs.
The recommended set and repetition rate is 3–4 sets per movement, 8–12 repetitions, with a rest period of approximately 60–90 seconds between sets. Avoid pushing yourself to maximum weight, as energy reserves are limited and the risk of fatigue is higher.
4. Compound and Core Exercises
Compound movements like squats , light deadlifts , bench presses , or rowing are more efficient because they engage multiple muscles at once. For the core, planks, light Russian twists, and leg raises help build core stability and functional strength.
The recommended set and repetition range for compound exercises is 3–4 sets of 8–12 repetitions, while for core exercises, 3 sets of 12–15 repetitions, or planks for 30–60 seconds per set. Prioritize compound and core exercises to ensure effective, time-saving, and safe gym time during Ramadan.
Also read: 6 Safe Sports to Do While Fasting to Keep Your Body Fit
Safe and Effective Gym Tips During Fasting
Gym strategies during Ramadan are inseparable from hydration and nutrition management. Ensure your fluid needs are met gradually between breaking the fast and eating before dawn to minimize the risk of dehydration during Ramadan exercise. I recommend drinking water periodically, rather than drinking large amounts at once.
Protein intake during sahur and iftar is important for maintaining muscle mass during fasting. Add complex carbohydrates for a more stable energy source and healthy fats for additional energy reserves. If you consume whey protein , the best time is usually after training or at iftar to aid recovery.
Don't push yourself to the same intensity as you would outside of Ramadan. Reduce your training volume, schedule rest periods between sets, and pay attention to your body's signals, such as dizziness or excessive weakness. Your body is adapting, so listen to its responses.
Finally, pay attention to sleep quality. Without adequate recovery, your fasting training program will struggle to perform optimally. A little consistency is better than a strenuous workout that leaves you collapsing mid-month.
Maximize Your Gym Workout During Fasting with SVRG Equipment
Gym training during Ramadan is still possible as long as you choose the best time to go to the gym, maintain efficient workout duration, and choose appropriate types of exercise. Focus on consistency to maintain your fitness and muscle mass throughout Ramadan.
To make your workouts more comfortable, use the best gym equipment from SVRG, from dumbbells and kettlebells to resistance bands . All equipment is designed to support your workout performance, whether before breaking the fast or after hitting the gym.
Now's the time to stay active without any excuses. Visit the complete SVRG collection now and choose the best gear to accompany every gym session during your fast.
