Many people fear muscle loss during fasting, but this is actually quite normal. Energy levels are more limited and you haven't eaten all day. Furthermore, your meal schedule changes completely, making training more challenging.
If you want to exercise before breaking the fast, you're afraid of feeling weak. If you exercise after breaking the fast, you're afraid of feeling bloated. If you exercise at night, you're afraid of not getting enough sleep. Ultimately, many people choose to pause their gym routine, only to realize after they've finished fasting that their performance has decreased, and possibly their muscle mass as well.
With the right strategy, you can maintain and even develop your muscles. The key isn't extreme training, but careful planning.
Choose realistic training times, maintain protein and total calorie intake at mealtimes, and maintain adequate strength training intensity. This way, your body continues to signal muscle maintenance, and progress is still possible despite changing conditions.
Is it safe to go to the gym during Ramadan?
In short, it's safe. Your body can adapt to fasting, and many athletes can still train during Ramadan if they manage their intensity, training time, sleep, and food and drink properly. The safest practice is usually to choose light to moderate training while still fasting, and schedule more strenuous sessions after breaking the fast.
Also focus on nutrition during sahur and iftar: sufficient fluids, protein, and long-lasting carbohydrates to prevent performance drops. Beginners need to be extra careful, as they often don't know their body's limits, so they can sometimes overexert themselves.
If you frequently experience dizziness, excessive weakness, or signs of dehydration, reduce the intensity or move your workout to after breaking the fast. If you have certain health conditions, it's best to discuss your exercise routine with a healthcare professional during Ramadan.
Also Read: 5 Abdominal Exercises at the Gym to Burn Belly Fat
When is the Best Time to Gym During Ramadan?
1. Before breaking the fast
Gym training before breaking the fast is suitable for those who want to stay active without overexerting themselves when energy and fluids are low. This time is ideal for a light-moderate workout because you can immediately recharge during the call to prayer, reducing the risk of post-workout crashes.
The main goal isn't to set a weight record, but to maintain a training rhythm and maintain good physical health during Ramadan. The safest and most effective types of training focus on technique and mobility.
Improve your form, control your tempo, and perform flexibility/muscle activation exercises. You can choose light strength exercises (e.g., 2-3 sets, moderate repetitions, not to failure), plus mobility exercises for your hips, shoulders, and upper back.
Also Read: Smith Machine Deadlift: Technique, Benefits, and Risks
2. After breaking the fast
One of the best times to hit the gym during Ramadan is after breaking the fast. This is ideal for strength training because your body has already been supplied with energy and fluids, so your training performance is usually more stable.
You can also lift weights with better focus without the "empty" feeling you get during fasting. For maximum results, keep your timing simple: train 60-120 minutes after your main meal.
Make sure you're hydrated before and during your workout, and then supplement with adequate protein and carbohydrates for recovery afterward. With your energy levels replenished, weight training will feel safer and your progress will be easier to maintain during Ramadan.
3. After Tarawih Prayer
After Tarawih prayers is often a good time to go to the gym during Ramadan, because you've broken your fast, you've had some fluids, and your body is usually more "ready" to move than before breaking the fast.
At this time, you can exercise without worrying about energy drops, and you'll still have time to grab a snack afterward if needed. The gym is also usually quieter, so you can focus and not rush.
This time is best for light cardio sessions. Choose exercises that aren't too strenuous. Incline walking on a treadmill, a stationary bike, light rowing, or a simple circuit with light weights. The goal isn't to "hit a PR," but to maintain fitness, sweat, and sleep well.
Also Read: Prone Leg Curl Machine: How It Works and Targeted Muscles
Exercise Strategies to Prevent Muscle Loss
1. Reduce Volume, Maintain Intensity
The most effective strategy to prevent muscle loss during busy times, when in a calorie deficit, or during a "maintenance" phase is to reduce volume but maintain intensity. You can reduce the total number of sets/reps (volume), but still lift weights that are challenging enough to give your muscles the "signal" to persevere.
Focus on compound movements because they engage multiple muscles at once, making them more efficient for maintaining muscle mass in a shorter training time. Overtraining is crucial.
It's not just fatigue, but also the quality of your training decreases and your recovery time is limited. If your body doesn't recover, your performance decreases, your technique easily falls apart, and ultimately, your muscle stimulation becomes worse.
Also Read: How to Enlarge Chest Muscles with the Right Exercises
2. Prioritize Strength Training
Prioritize strength training if you want tangible and measurable progress. Three fundamental movements, the squat, bench press, and deadlift, build a complete body foundation. Legs and hips become stronger, back and core become more stable, and upper body thrust becomes more solid.
This isn't just about "adding weight," but also makes daily activities easier and reduces the risk of injury because your body is better prepared to handle the load. To ensure balance, ensure your program includes both pull and push movements.
Pushing is a pushing movement, and pulling is a pulling movement. Many people focus too much on pushing, causing their shoulders to sag and become sore. However, a strong pull promotes better posture, a stronger back, and improves pushing performance.
3. Ideal Duration of Exercise During Fasting
The ideal exercise duration for most people during fasting is 30-45 minutes. This range is sufficient to reap the benefits without overexerting or dehydrating you. If you push yourself too long, your movement quality will decrease, your breathing will become heavier, and you'll crash before breaking the fast.
To make the 30-45 minutes truly effective, focus on a clear, measured workout: a short warm-up, a well-organized main exercise, and then a cool-down. Choose an intensity you can control, not one that makes you dizzy or weak.
Also Read: 14 Chest Exercise Variations to Shape Your Upper Body
Gym Training Program During Ramadan
The safest and most effective gym program during Ramadan that consistently delivers results is one that's simple and measurable, not one that's "massacred" to the point of collapse. The goal: maintain muscle mass, maintain strength, and stay fit while your energy levels are limited.
The most practical example: Full body 3x a week, each session 45 - 60 minutes: 1 leg movement, 1 hip hinge (RDL/light deadlift), 1 push (bench/DB press), 1 pull (row/lat pulldown), 1 shoulder (light shoulder press), 1 core (plank/dead bug).
Do 2-3 sets of each movement, stopping 2-3 reps before failure to ensure your recovery is safe and you won't be "depleted" for the next day's fast. If you want a variation: The Upper-Lower split is suitable for those who can train 4x/week with a shorter volume.
Are You Ready to Hit the Gym During Ramadan?
Gym training during Ramadan can still be safe and effective, as long as you adjust your workout routine. The main goal this month isn't to become stronger than usual, but to be consistent. If you force yourself to train like you normally would, you'll usually end up with fatigue instead of progress.
The key lies in training timing, adequate nutrition, and intensity management. Choose a convenient time, ensure you're hydrated and have enough protein during sahur and iftar, and then lower your ego. If necessary, you can also reduce the volume or load.
