Hey, Fit People!
Fasting isn’t an excuse to stop moving and maintaining your fitness.
Sure, working out while fasting may sound challenging. You might worry about feeling weak, thirsty, or drained of energy.
Relax! With the right approach, you can still exercise safely at the gym while fasting. Here are some practical and persuasive tips to keep you fit without disrupting your Ramadan routine. Let’s dive in!
1. The Best Time to Work Out While Fasting
When is the ideal time to hit the gym? The best time to exercise is before breaking your fast, around 4:30 PM to 6:00 PM.
Why? Because as iftar (breaking fast) time approaches, you can immediately hydrate and refuel your body. Plus, the energy from your pre-dawn meal (suhur) is still present, allowing you to stay active in the late afternoon.
Working out in the evening while waiting for Maghrib (sunset prayer) can also be a productive way to pass the time. Compared to exercising in the morning or midday, an evening workout reduces the risk of depleting your energy too soon.
Imagine this: You finish your workout, feel refreshed, and soon after, you break your fast with a sip of water. Feels great, right? So, try scheduling your gym sessions just before iftar.
Pro Tip: If your schedule doesn’t allow for evening workouts, another option is to exercise lightly after breaking your fast or a few hours after dinner (such as after the Tarawih prayer). Listen to your body and choose the time when you feel the strongest and most comfortable.
2. Recommended Workout Types
Choosing the right type of exercise while fasting is crucial to avoid excessive energy depletion. The key is to focus on low-to-moderate intensity workouts.
Remember, the goal is to stay fit and maintain a good mood, not to overwork yourself like on regular days. Here are some gym-friendly workouts while fasting:
✅ Light Strength Training – Use bodyweight exercises or resistance bands to maintain muscle mass. Examples include push-ups, planks, bodyweight squats, or resistance band workouts for arms and legs. These keep your muscles engaged without exhausting you.
✅ Light Cardio – Opt for low-intensity cardio like brisk walking on a treadmill or a slow-paced stationary bike session. A 20–30 minute light cardio session helps boost circulation and mood without making you breathless. Avoid high-intensity interval training (HIIT) or intense sprints.
✅ Stretching – Don’t skip stretching! Stretching exercises improve flexibility, prevent stiffness, and feel soothing. Perform dynamic stretches before your workout and static stretches after to minimize injury risks.
✅ Yoga or Pilates – These exercises are perfect during Ramadan. The slow, controlled movements and breathing techniques help relax your mind and keep your body strong. Certain yoga poses improve circulation and strengthen your core without draining too much energy.
These workouts ensure you stay active without feeling wiped out. Most importantly, listen to your body. If you feel dizzy or overly fatigued, rest. It’s okay to reduce exercise intensity during fasting. The key is consistency and long-term health, not pushing yourself too hard.
3. The Right Nutrition During Fasting
Apart from workout timing and intensity, your diet plays a significant role in maintaining fitness during Ramadan.
Think of your food as fuel—proper nutrition keeps you strong throughout the day and enhances your workouts. Here’s a guide to optimal meal planning:
🟢 During Suhoor – Prioritize Protein & Fiber:
- Eat protein-rich foods like eggs, chicken breast, fish, tofu, and tempeh to keep you full longer and aid muscle recovery.
- Include fiber-rich foods like apples, bananas, oatmeal, and green vegetables to regulate blood sugar and prolong satiety.
- Avoid oily or overly sugary foods, as they can make you thirsty and sluggish during the day.
- Stay hydrated! Drink at least 2–3 glasses of water at suhoor to maintain hydration levels.
🟢 During Iftar – Start Slow & Balanced:
- After fasting all day and possibly working out, resist the urge to binge at iftar.
- Start light: Drink a glass of water to rehydrate first.
- Follow the Sunnah (Prophetic tradition) by eating three dates. Dates provide a quick, natural energy boost without shocking your digestive system.
- After Maghrib prayer (or Tarawih if you had a light iftar), enjoy a balanced meal: complex carbohydrates (brown rice, sweet potatoes, whole wheat bread), lean proteins (lean meats, fish, tofu/tempeh), and vegetables.
- Eat mindfully. This approach helps your body absorb nutrients properly and prevents bloating.
🟢 Portion Control:
- Avoid overeating at suhoor or iftar. Overeating leads to bloating, sluggishness, and reduced motivation to move.
- Your stomach shrinks during fasting, so try eating smaller, balanced portions instead of large meals.
- A simple trick? Use a smaller plate to psychologically feel satisfied while maintaining portion control.
🟢 Choose Nutrient-Dense Foods:
- Go for lean protein and healthy fats instead of fried foods. Example: choose grilled chicken breast over deep-fried chicken.
- Include healthy fats from avocados, nuts, or fatty fish (salmon, sardines) in moderation.
- Take vitamins and minerals from a variety of fruits and vegetables.
- Consider taking a multivitamin if needed, under medical advice, to meet daily nutrient requirements.
🟢 Prioritize Rest & Manage Stress:
- A healthy Ramadan isn’t just about diet and workouts—it also involves rest and stress management.
- Ensure enough sleep (aim for 7–8 hours daily, including short naps if necessary).
- Lack of sleep makes workouts harder and weakens immunity.
- Manage stress levels! Stress drains energy. Engage in relaxing activities like meditation, prayer, or hobbies you enjoy.
With the right nutrition, your body will have enough energy for daily activities and evening workouts. A combination of balanced meals and proper hydration allows fasting and exercise to work in harmony.
4. Support from Grand Focus Fit & Focus Fit
You don’t have to navigate Ramadan workouts alone. Get full support at Grand Focus Fit and Focus Fit!
🏋️♂️ Our certified personal trainers will help design a workout plan that fits your fasting schedule. They’ll guide you on workout intensity, duration, and exercise choices so you stay fit without breaking your fast.
🔥 We provide a comfortable gym environment with AC-cooled rooms, well-maintained modern equipment, and a motivating atmosphere. You can train stress-free and stay committed to your health goals.
🧘♂️ Relax & refresh post-workout in our stretching and yoga areas. Plus, our clean locker rooms and showers allow you to freshen up before Maghrib prayer.
🚀 Take charge of your fitness journey this Ramadan!
With these tips and expert guidance at Grand Focus Fit & Focus Fit, you can achieve your fitness goals while fasting. Ramadan isn’t a reason to stop—it’s a chance to build discipline and commit to a healthier lifestyle.
💪🏼✨ Stay strong, stay fit, and have a blessed Ramadan!
Join us in keeping fitness and faith balanced during Ramadan at Grand Focus Fit & Focus Fit!
