Fasting from dawn to dusk during Ramadan can make workouts harder, but with the right changes, training doesn’t have to feel like a struggle. In fact, fasting has health benefits like improved heart, brain, and gut function. Many non-Muslims also fast for health or spiritual reasons.
“Ramadan is amazing for people of all faiths,” says fitness influencer and personal trainer Leana Deeb. “It’s a way to cleanse yourself physically and spiritually”, reports Vogue.
Deeb usually trains six times a week with high intensity, but during Ramadan, she cuts workouts to 30–45 minutes. “My main goal is to maintain muscle,” she explains. “Even if you eat and drink before training, you won’t have the same energy.” Instead of heavy weightlifting and tough cardio, she opts for incline walks, the bike, or the StairMaster. She also lowers intensity, increases rest periods, and does fewer reps.
Timing matters too. Deeb trains an hour or two after breaking her fast, allowing time to hydrate and digest. “I have tried fasting workouts, but this works best for my energy levels,” she says.
For those who train right after breaking their fast, she suggests keeping the first meal light. “A full meal can make you sluggish. Instead, have dates, fruit, and protein like chicken, plus plenty of water.” After the workout, she recommends refueling with protein and carbs, such as lamb and rice.
With the right approach, staying active during Ramadan is totally doable.
