Train smart during Ramadan! It’s a time of reflection, discipline, and spiritual growth but that doesn’t mean your fitness journey has to take a backseat.
With a well-planned approach, you can maintain your strength, energy, and endurance while fasting.
To help you stay on track, we caught up with Abdul Rahman, owner and personal trainer at GoFit City Hall to share his expert insights and strategies.
With over 20 years of experience in fitness, and as one of Singapore’s champion ex-bodybuilder (placed 1st at WBPF Singapore National Bodybuilding Championships 2015) he knows plenty on how to train smart during Ramadan to maintain one’s fitness during this holy month.
Here’s what he had to share.
Can You Work Out While Fasting During Ramadan?
“Absolutely! You can maintain your fitness routine with some adjustments. It’s all about training smart, not just hard. Focus on timing, intensity, and hydration to ensure you stay energised.”
Instead of pushing through tough workouts, make small modifications to keep your body strong while respecting your fast and preventing exhaustion.
Read also: Top 4 Ramadan Fitness Myths (And the Truth Behind Them!)
What’s the Best Time to Work Out While Fasting?
Timing is key during Ramadan. Rahman recommends three ideal workout windows:
Before Suhoor (Pre-Dawn Meal)
- Light workouts like stretching, yoga, or mobility exercises.
- Helps wake up the body without draining energy before the fast begins.
45 Minutes Before Iftar (Breaking Fast)
- Best for low-intensity cardio (walking, cycling) or light strength training.
- Keeps the body moving without excessive fatigue.
1-2 Hours After Iftar (Best Option!)
- Best for strength training, moderate-to-high intensity workouts, and cardio.
- Since your body is refuelled, performance and endurance improve.
“The best time to work out is after Iftar when your body has food and water. If you must exercise while fasting, keep it low-impact.”
Read also: Tips on Maintaining your Fitness Routine During Ramadan
What Is the Best Type of Training During Ramadan?
According to Rahman, a balanced mix of workouts is ideal:
- Low-Intensity Workouts (Walking, Yoga, Pilates): Maintain movement without energy drain.
- Strength Training (Lighter Weights, More Reps): Prevents muscle loss.
- Short HIIT Workouts (Only If Properly Hydrated): Helps maintain endurance.
- Mobility and Flexibility Training: Enhances recovery and reduces stiffness.
Avoid long, high-intensity workouts on an empty stomach as they can cause dizziness and fatigue.
Should You Lift Heavy During Ramadan?
During Ramadan, it’s best to lower workout intensity slightly. PT Rahman recommends shifting from heavy weights to moderate resistance with higher repetitions or bodyweight exercises. If you prefer lifting heavy, do it after Iftar when your body has adequate fuel.
“Your body is already working hard to adapt, so listen to it and make adjustments accordingly,” advises Rahman.
How to Stay Energised for Workouts While Fasting
Fasting can affect energy levels, but Rahman shares four key strategies to stay fuelled:
- Eat Complex Carbs and Protein at Suhoor: Oats, eggs, and whole grains help sustain energy.
- Hydrate Well Between Iftar and Suhoor: Drink enough water to prevent dehydration.
- Prioritise Sleep: Lack of rest weakens recovery and energy levels.
- Listen to Your Body: If you feel too fatigued, opt for lighter workouts or rest days.
Can You Do Cardio While Fasting?
Yes, but timing and intensity matter. Rahman suggests:
- Before Iftar: Light cardio (walking, slow jogging).
- After Iftar: Higher-intensity cardio (running, cycling, HIIT).
Avoid intense cardio while fasting as it leads to dehydration and muscle breakdown.
How to Prevent Muscle Loss During Ramadan
Muscle loss is a common concern while fasting, but PT Rahman has a simple formula to prevent it:
- Eat Enough Protein: Chicken, fish, eggs, and tofu help preserve muscle mass.
- Strength Train at Least 3x a Week: Even short resistance workouts help maintain muscle.
- Prioritise Recovery: Sleep and hydration are just as important as training.
“Keep your protein intake high and maintain resistance training – it makes a huge difference!” says Rahman.
Biggest Mistakes to Avoid During Ramadan Training
Rahman highlights common mistakes that can hinder fitness goals:
- Overtraining and not adjusting intensity.
- Not drinking enough water between Iftar and Suhoor.
- Neglecting sleep and recovery.
- Doing long, intense workouts on an empty stomach.
“Ramadan is about balance. You can still stay fit, but don’t overdo it,” advises Rahman.
Staying fit during Ramadan is possible with smart training, proper nutrition, and listening to your body.
With PT Rahman’s expert guidance, you can stay strong and maintain endurance throughout Ramadan with ease.
At GoFit, we support your fitness journey with:
- Flexible gym hours so you can train at the best time.
- Expert trainers like PT Rahman to guide your Ramadan workouts.
- State-of-the-art equipment for both low and high-intensity training.
Want to train smarter this Ramadan? Follow GoFit City Hall on Instagram for more tips on how to train smart during Ramadan!
Join GoFit today and stay on track with your fitness goals. GoFit is now open in the following countries:
