How to train during Ramadan?

Ramadan is a time for spiritual growth, mindfulness, and caring for the body. However, with changes in daily routines and nutrition, many wonder if training during fasting is possible and how to do it without harming the body. Together with Abdullah Jabbarov, a master trainer at the BeFit fitness club network, we explore what types of workouts are suitable for this sacred month.

Is it allowed to train while fasting?

One of the most common mistakes people make is completely stopping workouts, assuming that fasting eliminates the need for physical activity. In reality, with improper eating habits during the limited eating time, it is even possible to gain weight.

However, workouts should be adjusted to accommodate fasting conditions:

• Aerobic exercises (running, swimming, group workouts) are best done before Iftar, but for no longer than 30 minutes to avoid dehydration.
• Strength training is preferable after Iftar. First, hydrate with water and consume quick-digesting carbohydrates, then engage in moderate-intensity resistance training.

Ramadan is not the time to set new records. The goal should be maintaining fitness levels. Reduce training weights to 70% of your usual capacity, and decrease workout volume. The key is balance so that by the end of Ramadan, you maintain the same fitness level as when you started.

To adjust your training volume, you can:

• Reduce frequency – If you normally train three times a week, switch to twice a week.
• Reduce workload – Lower the number of sets (one to two sets instead of three to four).

For women, training recommendations depend on individual preferences, some focus on cardio, while others prioritize strength training. However, maintaining muscle mass is important, so including at least one strength training session per week is recommended. Even if cardio is the main focus, resistance training signals to the body that muscles are needed, preventing muscle loss. The key is moderation in exercise and sufficient protein intake.

Photо: Instagram / Befitsky.uz

Why is exercise especially important during Ramadan?

People who continue training adapt more easily to fasting, maintaining muscle mass and a stable metabolism. Those who stop training entirely often experience muscle loss, which slows metabolism and can lead to weight gain. It is also important to maintain overall activity levels, continue moving throughout the day, aim for your daily step count, and avoid excessive inactivity.

Another common mistake is obsessing over food. Ramadan is about discipline and internal focus. Those who train tend to focus more on health and movement, allowing them to finish Ramadan in better shape than they started.

Photо: Instagram / Befitsky.uz

Master trainer’s advice

Ramadan is both a spiritual and physical challenge. The body undergoes several stages of adaptation. At first, it struggles to adjust, people suddenly change their eating patterns, fasting during the day and overeating at night. It takes about 10 days for the body to adapt to new eating habits. It is crucial to distribute your energy wisely and avoid overexertion in the early days.

One major mistake is trying to train as intensely as before Ramadan. Many people don’t feel fatigued immediately and continue with high-intensity training. However, after a week, energy levels drop significantly, leading to exhaustion and possible injuries. To prevent this, reduce workout intensity from the start – lower weights, decrease workout volume, and choose the right time to train.

If you feel fatigued or have specific hormonal considerations, train at a moderate pace. Shorten workout duration and reduce intensity as needed. Movement is essential, but avoiding overtraining is equally important.

Key training principles for Ramadan: 

Do not reduce daily activity. Continue walking, working, and moving during the day. A sedentary lifestyle causes more fatigue in the evening.

Divide your meals strategically. Start Iftar with a light meal, then train, followed by your main meal and Suhoor. Prioritize protein, fiber, and complex carbohydrates.

Listen to your body. Even if you feel strong at first, give your body time to adapt and rest properly.