Ramadan is a month of fasting, self-reflection, and spiritual growth. But for fitness lovers, it often brings one big question: Can I still work out while fasting?
The short answer? Yes, absolutely! But there’s a lot of misinformation floating around about exercise, energy levels, and muscle loss during Ramadan. So let’s bust these common Ramadan fitness myths and set the record straight.
Ramadan Fitness Myth #1: “You Can’t Exercise While Fasting”
False! You can work out while fasting – you just need to train smart.
Many believe that exercising while fasting will make them feel dizzy or weak, but the key is timing and intensity. If you’re strategic about when and how you train, you can maintain your fitness levels (or even improve them!) without feeling drained.
Best Time to Work Out During Ramadan:
- Before Iftar (Pre-Breaking Fast): Stick to low-intensity workouts like walking, yoga, or light stretching. This keeps you active without exhausting your energy.
- After Iftar (Post-Breaking Fast): This is the best time for strength training, cardio, or HIIT since you’ve eaten and rehydrated.
- After Tarawih Prayers: If you prefer late-night workouts, this is a great time for a full workout session without worrying about fasting.
Pro Tip: If you feel sluggish while fasting, opt for short, 20-30 minute workouts instead of long sessions.
Ramadan Fitness Myth #2: “Working Out Will Make You Weak”
False! Exercise doesn’t drain you. It actually helps boost your energy, mood, and metabolism. Read our tips on how to maintain your fitness during ramadan.
Some people avoid the gym during Ramadan because they fear it will leave them exhausted. But in reality, staying active can help reduce fatigue and keep your body feeling strong.
How to Maintain Energy Levels While Fasting:
- Eat balanced meals at Suhoor & Iftar: Include protein, complex carbs, and healthy fats for sustained energy.
- Stay hydrated: Drink 8+ cups of water between Iftar and Suhoor.
- Get enough sleep: Aim for at least 6-8 hours to help your body recover.
Fun Fact: Exercise actually increases your endurance over time. The more you move, the more energetic you feel!
Ramadan Fitness Myth #3: “You’ll Lose All Your Gains”
False! You won’t lose muscle in just one month, especially if you continue training.
It’s true that calorie intake is lower during Ramadan, but muscle loss only happens if you completely stop strength training or eat too little protein.
How to Maintain Muscle While Fasting:
- Strength train: Train 3-4 times a week (even short sessions help!)
- Prioritise protein intake: Eat eggs, chicken, fish, tofu, or protein shakes at Suhoor & Iftar
- Do compound exercises: Squats, deadlifts, push-ups, and rows keep your muscles engaged.
Pro Tip: Even if you lose a little size, your strength and endurance will bounce back quickly after Ramadan!
Ramadan Fitness Myth #4: “Cardio is Better Than Strength Training”
False! While cardio is great for heart health, strength training is your best bet for fat loss and muscle preservation.
Many people assume Ramadan is all about light workouts, but lifting weights (even at lower intensity) prevents muscle loss, improves metabolism, and boosts energy levels.
Best Ramadan Workout Plan:
- Strength + Cardio Mix: Combine short strength workouts with low-impact cardio.
- SuperCircuit Workouts: 30-minute full-body strength routines to maximise results in minimal time.
- Yoga & Mobility Work: Helps improve recovery and flexibility.
Bonus Tips for Staying Fit While Fasting
Hydration is key!
- Drink 8+ cups of water between non-fasting hours to mitigate dehydration risks.
- Avoid caffeine and sugary drinks (they dehydrate you faster).
Choose nutrient-dense foods
- Eat lean proteins, complex carbs, and healthy fats for sustained energy.
- Include water-rich foods like cucumbers, watermelon, and yogurt.
Prioritise recovery
- Sleep at least 6-8 hours for better performance.
- Reduce stress with meditation or deep breathing.
Stay Strong and Train Smart
Ramadan is not a time to pause your fitness journey. Instead it’s a time to train smarter. By busting these ramadan fitness myths, you now know how to stay active, energised, and strong while fasting.
Want an easy Ramadan workout plan? Join GoFit for 24/7 gym access, guided workouts, and a supportive fitness community!
