Training During Ramadan: How to Stay Strong While Fasting
Introduction
With Ramadan starting next week, many people who train regularly may wonder, “How do I keep up my workouts while fasting?” Balancing fasting, prayer, and training can be challenging, but with the right approach, you can still maintain strength, performance, and energy levels.
In this blog, we’ll cover:
✅ How to structure your workouts during Ramadan
✅ The best times to train for energy & recovery
✅ How to fuel properly during eating windows
1️⃣ Should You Train While Fasting?
There is no right answer here. It depends on how you feel. Personally I think it’s better to adjust timing and intensity rather than skipping workouts entirely.
💡 Best approach:
Listen to your body – If energy is low, go for lower-intensity sessions.
Prioritise strength & mobility over high-intensity training.
Stay consistent with movement, even if workouts are shorter.
2️⃣ When Should You Train?
🔹 Option 1: Before Iftar (Evening Meal) 🍽️
Train 30-60 minutes before breaking your fast so you can refuel immediately after.
Downside: You may feel fatigued by the time you train. If you’ve already had an active day, I would not recommend this option.
🔹 Option 2: After Iftar (1-2 Hours After Eating) 🏋️♂️
Gives your body some fuel before you train.
Best for: Moderate-intensity workouts & strength sessions.
Downside: If meals are too heavy, digestion may impact performance.
🔹 Option 3: Early Morning (Before Suhoor) 🌅
Training before fasting starts means you can hydrate and refuel immediately.
Best for: Low-intensity workouts, stretching, mobility work.
Downside: Can disrupt sleep if not planned well.
🚀 Best approach?
For most people, training after Iftar is the best time for performance & recovery.
3️⃣ Adjusting Your Training During Ramadan
🔸 Reduce Workout Duration: 30-45 minute sessions instead of long workouts.
🔸 Lower the Intensity: Swap heavy lifting & high-intensity cardio for moderate strength & mobility work.
🔸 Prioritise Compound Movements: Squats, deadlifts, presses – focus on efficient, full-body exercises. The goal during this period is maintenance rather than big progress.
🔸 Stay Active, But Be Smart: If you’re too drained, even a light session (walking, stretching) is better than nothing!
4️⃣ Nutrition & Hydration Tips for Training
🥣 During Suhoor (Pre-Dawn Meal):
✅ High-protein, slow-digesting carbs (oats, eggs, yogurt, whole grains).
✅ Hydrate well – Drink at least 500ml-1L of water before fasting begins.
✅ Avoid salty or processed foods – They’ll make you thirstier.
🍽️ During Iftar (Breaking Fast):
✅ Break fast with dates & water, then move into a balanced meal.
✅ Focus on protein, healthy fats, & carbs for energy replenishment.
✅ Stay hydrated throughout the night – Aim for 2-3L of water in your eating window.
5️⃣ Final Thoughts
Ramadan is about balance, and training should complement your fasting—not drain you. The key is to adjust your routine, listen to your body, and prioritise recovery while staying consistent with movement.
If you’re unsure how to adapt your workouts this month, speak to your coach at Riverside Fitness House—we’re here to help you train smart and stay energised during Ramadan.
