Training While Fasting
Tips to Stay Active During Ramadan
Fasting during Ramadan doesn’t mean you have to stop training. With the right approach, exercise can help maintain strength, energy, and wellbeing throughout the month. The key is adjusting when and how you train so your body gets the support it needs.
Here are our top tips to help you train safely and effectively while fasting.
1 Adjust Your Training Time
Timing matters more than intensity during Ramadan.
The best options are usually:
- Just before Iftar – a light session so you can eat and hydrate soon after.
- After Iftar – ideal for normal training once you’ve eaten and rehydrated.
- Late evening training – often quieter and allows proper fuelling beforehand.
Avoid hard or long sessions in the middle of the day when dehydration risk is higher.
2 Reduce Intensity, Maintain Consistency
Ramadan is a great time to maintain fitness, not chase personal bests.
Focus on:
- Technique and movement quality
- Moderate strength training
- Light cardio
- Mobility and recovery work
Shorter, consistent sessions are better than exhausting workouts.
3 Stay Hydrated Between Fast Periods
Hydration is critical for performance and recovery.
Between Iftar and Suhoor:
- Drink water regularly, not all at once
- Add electrolytes if you train hard or add Celtic or Himilayan salts.
- Limit excess caffeine which can increase dehydration
Good hydration during this time will help prevent fatigue and headaches during training.
4 Prioritise Smart Nutrition
Fuel properly when you’re able to eat.
Try to include:
- Protein for muscle maintenance
- Slow-digesting carbs for sustained energy
- Healthy fats for satiety
- Plenty of fruit and vegetables
Avoid very heavy meals right before training or high fat meals — allow some digestion time.
5 Listen to Your Body
Energy levels will vary across the month. That’s normal.
Adjust training or as one of our Buzz coaches for advice if you notice:
- Dizziness
- Excess fatigue
- Poor recovery
- Low motivation
Some days, a lighter session or recovery workout is the best choice consider a Yoga or Pilates session where calorie burn is lower but huge benefits for mobility and mindset.
6 Focus on Recovery and Sleep
Late meals and altered schedules can impact sleep.
Support recovery with:
- Good sleep routines where possible – try to avoid huge meals pre bed time which will affect deep sleep.
- Do Stretching or mobility sessions
- Lower impact and intense sessions focus on weight training with a lower rep range 5-12 reps would be ideal.
Recovery becomes even more important during fasting periods.
7 Remember Your Goal: Maintain Momentum
Ramadan is about balance and wellbeing. Maintaining your routine helps you return to full training smoothly afterwards.
Consistency beats intensity during this period.
Train at Your Pace
Our gyms are open 24 hours a day so train when it suits your schedule, you can train at the time that works best for you during Ramadan. Whether it’s a light session before Iftar or a later workout after breaking your fast, staying active will help you feel stronger, healthier, and more energised throughout the month.