Ramadan Fitness Guide: Smart Ways to Exercise While Fasting

•

January 3, 2025 at 12:10 PM

Muslims can maintain their fitness goals during Ramadan by following specific strategies that accommodate fasting requirements while preserving health and strength. Here's how to approach exercise during this holy month:

Muslim woman wearing headphones smiling

Best Times to Exercise During Ramadan

First few days: Reduce workouts to let your body adjust to fasting
Optimal timing: Between sunset and sunrise (during eating window)
Alternative: One hour before Iftar (breaking fast)
Reduce intensity during fasting hours

Weight Loss Tips During Ramadan

Consume nutrient-dense smoothies and protein shakes
Balance traditional foods with lean proteins and vegetables
Maintain gentle exercise routine
Include resistance training to preserve muscle
Prioritize adequate sleep

Woman exercising at PureGym during Ramadan

Muscle Maintenance Strategies

Focus on adequate protein intake during eating windows
Reduce weights but increase repetitions
Prioritize compound exercises
Implement full-body workouts
Emphasize proper form over heavy lifting

Sample Workouts

Upper Body:

Barbell shoulder press: 4x15
Barbell row: 4x15
Chest Press machine: 4x15
Lateral Raise: 3x12
Bicep curl machine: 3x12
Tricep pushdown: 3x12

Lower Body:

Barbell squat: 4x20
Leg Press: 4x20
Lying Leg Curl: 3x12
Leg Extension: 3x12
Calf Press: 3x12
Hip exercises: 3x12

Home Workout (5 rounds):

20 air squats
10 reverse lunges each side
20 leg raises
10 press ups
20 crunches
30 second plank

Three colorful smoothies with straws

Remember that Ramadan is primarily a time for spiritual growth. Adjust your fitness goals accordingly and listen to your body's needs during this sacred month.