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:

• Indonesia
• Malaysia
• Singapore

Here are our practical Ramadan fitness tips to help you maintain your physical and mental well-being throughout the month.

1. Adjust Your Workout Routine

Exercising during fasting hours can be challenging due to low energy levels and dehydration. To maintain fitness while fasting during Ramadan, consider these adjustments:

• Best Time to Exercise: The optimal time for workouts is either before suhoor (pre-dawn meal) or after iftar (breaking fast). Working out after iftar allows your body to refuel and hydrate before exercise.
• Low-Intensity Workouts: Choose light exercises such as walking, stretching, or yoga during fasting hours. High-intensity workouts should be reserved for after iftar when you have replenished your energy levels.
• Shorter Sessions: Reduce workout durations to 30-45 minutes to avoid excessive exhaustion.

2. Prioritise Hydration

Dehydration can lead to fatigue, headaches, and reduced performance. Since you cannot drink water throughout the day, proper hydration during non-fasting hours is essential.

• Drink Plenty of Water: Aim for at least 8-10 glasses of water between iftar and suhoor.
• Avoid Sugary and Caffeinated Drinks: Caffeine can dehydrate you, and sugary drinks can cause energy crashes.
• Eat Hydrating Foods: Include fruits and vegetables with high water content, such as cucumbers, watermelon, and oranges.
• Follow a Hydration Schedule: Drink small amounts of water throughout the night instead of all at once to prevent discomfort.

Pro Tip: Adding chia seeds to your suhoor meal can help retain hydration longer due to their water-absorbing properties.

3. Choose Nutritious Suhoor and Iftar Meals

Balanced meals at suhoor and iftar provide the nutrients needed to sustain energy levels throughout the day, crucial for maintaining your fitness during Ramadan.

Best Foods for Suhoor:

• Complex Carbohydrates: Whole grains, oats, and brown rice provide long-lasting energy.
• Protein-Rich Foods: Eggs, Greek yoghurt, and nuts help with muscle maintenance and satiety.
• Healthy Fats: Avocados, olive oil, and almonds provide sustained energy and aid in nutrient absorption.
• Hydrating Choices: Fresh fruits and smoothies can help maintain hydration levels.

Best Foods for Iftar:

• Dates and Water: A traditional way to break the fast, dates provide natural sugars for a quick energy boost.
• Lean Proteins: Chicken, fish, and tofu support muscle recovery.
• Fiber-Rich Vegetables: Leafy greens, carrots, and bell peppers improve digestion and prevent bloating.
• Avoid Overeating: Eat slowly and be mindful of portion sizes to prevent bloating and sluggishness.

4. Listen to Your Body

Fasting affects everyone differently, and it’s essential to recognise your body’s limits during this Ramadan period.

• If you feel weak or dizzy, opt for rest instead of pushing through an intense workout.
• Modify your fitness routine based on your energy levels each day.
• Prioritise sleep to help your body recover and stay energised.
• Take short naps if needed to recharge your energy levels.

According to the Malaysian Journal of Nutrition, adequate rest and proper meal planning can significantly improve endurance and energy levels during Ramadan.

Source: Malaysian Journal of Nutrition – Impact of Fasting on Physical Health

5. Maintain an Active Lifestyle

While intense workouts might not be ideal during Ramadan, staying active in other ways can keep you fit.

• Opt for light walks after iftar to aid digestion.
• Choose active transportation, such as walking instead of driving for short distances.
• Perform simple stretching exercises to prevent stiffness.
• Engage in household activities that require movement, such as cleaning or gardening.

6. Avoid Overeating During Iftar

After a long day of fasting, it’s tempting to indulge in large portions. However, overeating can cause bloating and sluggishness.

• Break your fast with light foods before consuming heavier meals.
• Eat slowly to allow your body to signal when it’s full.
• Practice portion control by using smaller plates and mindful eating techniques.

7. Overcoming Common Challenges

Ramadan can present unique obstacles when it comes to maintaining your fitness. Here are ways to tackle some of the most common struggles:

• Managing Cravings: Opt for natural sugars from fruits instead of processed sweets. Cravings often stem from dehydration, so drink water before reaching for snacks.
• Dealing with Fatigue: Prioritise sleep, take power naps when needed, and avoid excessive screen time before bed to improve sleep quality.
• Busy Schedules: Plan quick, effective workouts such as bodyweight exercises at home or short evening walks.
• Avoiding Digestive Issues: Eat fiber-rich foods and drink plenty of water to support digestion. Avoid greasy and processed foods that may cause bloating or discomfort.

Expert Tip: Eating probiotic-rich foods like yoghurt and kimchi can aid digestion after breaking fast.

8. Focus on Mental and Spiritual Well-Being

During this period, be sure to balance your focus on maintaining your physical fitness during Ramadan with mental and spiritual fitness.

• Practice mindfulness and gratitude to reduce stress.
• Engage in prayers and meditation to enhance emotional balance.
• Ensure adequate sleep by maintaining a consistent bedtime routine.
• Remember that during Ramadan, your fitness should complement your spiritual goals, not compete with them.

Staying fit and healthy during Ramadan is all about balance. Adjusting your workout schedule, focusing on nutritious meals, and staying hydrated will help you maintain energy levels throughout the month. Most importantly, listen to your body and prioritise overall well-being over intense fitness goals.

At GoFit, we believe in making fitness adaptable to all lifestyles.

Whether you need expert advice, a supportive community, or workout plans suited for Ramadan, we are here to help.

Find a GoFit gym near you and stay active this Ramadan!

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!