Ramadan is the holy month of blessings, where you grow not just spiritually but become more mindful of your actions as well. It’s more than fasting – it’s about being the best version of yourself in every way possible.

This Ramadan, if you’re trying to align your fitness goals with your spiritual ones, then you’re not the only one. In fact, many Muslims around the world are on the same journey as you!

In this guide, we’ll give you the 15 Ramadan tips that you need to keep in mind all month to keep you active and on-track with your fitness journey.

For a better understanding, check out this Ramadan workout guide!

15 Ramadan Tips To Keep In Mind

1. Never use Ramadan as a reason not to exercise.

Just because you are fasting does not mean in any way that you have a free pass to stop going to the gym for an entire month. The average fast lasts between 12 to 14 hours, which means you have over 10 hours of the day to do everything else.

No one is asking you to work out during your fast but if you want to say goodbye to all those hard-earned muscles, you might as well take a break then.

Don't make excuses - try these 5 exercises in Ramadan.

2. It is advised to either workout after Iftar or Tarawih.

We all know how important it is to stay hydrated during a workout. It is advised to workout post-fast and the most ideal time is to work out 2-3 hours after Iftar, which means a trip to the gym after Tarawih is going to be exactly what your body needs. We cannot stress this enough, STAY HYDRATED.

Learn more about how to stay fit during Ramadan.

3. It is important to have easily-digested proteins, complex carbs and essential fats in Suhoor, such as nuts, whey shakes and a lot of fruits.

It is important to keep your nutrients in check if you are planning to work out later in the day. Make sure you have a healthy amount of proteins, carbs, and fats stored to get you through the day.

If you are looking to work out later in the day (I mean at least we hope you are since you are already here) try and take whey shakes, a few fruits and a handful of nuts during Suhoor.

Struggling with what to eat or avoid? Explore the complete Ramadan nutrition do's and don'ts!

4. It wouldn’t be a smart thing to pass your PB in Ramadan

Oi, Big man, we get that you are used to going beast in the gym and you want to completely demolish your last deadlift personal best, but how about you put that off until next month.

Your body is undernourished during Ramadan, so it’s best to not overexert your body and risk injury.

Not sure how to structure your workouts in Ramadan? Check out Tam Khan's guide on intermittent fasting and workouts!

5. Get in and out of the gym in under an hour, preferably 45 mins.

Try and keep your workouts tight during Ramadan. It doesn’t matter if you take much longer, you can get a lot done in 45 mins.

Just keep in mind, Ramadan is all about anti-atrophy, not hypertrophy, which means if you are looking to make gains in Ramadan, you better say goodbye to that goal. It is better that you try and maintain your muscle mass and prime them for those gains next month.

Don't have time to hit the gym? Go for a resistance band full body workout at home!

6. Drink as much water as you can and then drink some more in the time of the day you are allowed.

Hydration is so important that we literally had to give it, it's own independent heading. Dehydration can cause you to pass out during the workout, fall and crack your skull open and let’s be honest, nobody wants that do they.

Water helps replenish mineral loss, regulate body temperature, lubricate joints and transport nutrients. You see why we talk about it so much.

Don't know how to structure your nutrition? Go through Mahmood Hussein's Ramadan food diet to feel nourished throughout the day!

7. Don’t worry about working out, you won’t lose your muscle gains, just keep your workouts low or medium intensity.

You have a 10 to 12-hour window in between each fast, this is enough for you to complete 3-4 meals a day.

If you are keeping track of the nutrients and doing low to medium intensity workouts, losing muscles are the last thing you need to worry about.

In Ramadan, go for low impact workouts such as Hyrox exercises instead of lifting heavy or doing HIIT!

8. It is good to take some sort of supplements to compensate for the drop in food intake.

Apart from the whey protein, there are some supplements specific for this month.

Since you have a short window to eat food, a good digestive enzyme can be your best friend during Ramadan
Protein powders, both whey, and casein
Magnesium can be great before you sleep to help you get that much-needed rest
Multivitamins

Want to learn more about supplements? Explore the difference between Mass Gainers Vs. Whey Protein!

9. Avoid working out during fasting hours.

There are a number of things you shouldn’t do during Ramadan and trust us, this is up there. It would be dangerous and foolish to work out during your fast. Your body is running on fumes during the day, so it isn’t exactly advised unless you want to lose that muscle mass.

If you push your body beyond its limit, it will start eating away at your own muscles to get the energy it needs to do the workout. So DON’T!

Learn more about how you can get the best intermittent fasting results in Ramadan!

10. Try to cut down on any caffeinated drinks.

You’re already low on water and caffeine being a diuretic will drain out whatever your body has managed to store. So tea, coffee, and colas are a huge no during Ramadan.

Check out this complete guide on fasting whether you're intermittent fasting or fasting in Ramadan!

11. Don’t overindulge during iftar. Take it easy on the food.

We get that you’ve been deprived of food all day and you want right now is just a mouthful of food, but you’d be better off taking it slow.

Start off with a date and some water to get your stomach ready for the onslaught of food coming its way. Try and stay away from deep-fried foods as much as possible.

Discover this complete Ramadan diet plan to stay sorted for the month!

12. Under no circumstances should you ever skip Suhoor.

Suhoor is the only meal you get from dawn to sunset, which means it is the only source of energy your body has to rely on an entire day. It is the most important meal for you to take, so don’t skip it.

Looking for healthy and nutrient-dense oat recipes? Prep baked or overnight oats for Suhoor!

13. Aim to eat ample amounts of fruits and vegetables every day.

Drop that sweet and pick up an apple. You need to avoid sweets anyways and this can be a healthy alternative. Apart from all the vitamins, fruits are high in water content which can help replenish the water in your system.

Learn more about the Ramadan foods to eat and avoid!

14. As painful as it may be, try to cut down on sugary and processed foods.

Ramadan is all about sweets and deep fried snacks, but we strongly advise against it. These foods are high in fats and low in nutrients, don’t put that stuff in your body.

Learn more about the No Sugar diet!

15. High-intensity workouts are a big “NO NO” during Ramadan unless you’re feeling like a boss.

Even on a normal day, high-intensity training can bring you to your knees, doing that when your body is low on nutrients isn’t a smart move at all. You can do it if you’re feeling brave enough, but again, we would strongly advise you to put it off until next month.

Ramadan is meant to a month of blessings and good habits. Taking care of your health is a good deed as much as anything else. This Ramadan, promise yourself to eat right, workout and take full advantage of this month.

Instead of exhausting yourself with HIIT, go for easy and effective light workouts such as dance step workouts!

Key Takeaways

This Ramadan, not only are we embracing our spiritual journey, but also committing to improving our physique and well-being. In this month, you have the opportunity to reset your health and fitness goals.

All you have to do is implement these 15 tips into your daily routine this Ramadan so you get to strike a balance between fitness goals and spirituality. Remember, the true spirit of this month lies in self-restraint, moderation and reflection.

So, let's try to step it up, get active and build our strength!

FAQs

What are the best things to do in the month of Ramadan?

The best thing to do in the month of Ramadan is self-reflect and self-improve. By working on your faith, reading the Quran and offering prayers, you'll feel more connected to your faith. During this month, you should also give back to the community through charity and kindness, donating money, feeding the poor or starving people and helping others out. You should also focus on building patience, controlling anger and becoming more disciplined. It is also important to improve all areas of your life this month such as your health, physique and your mental and emotional wellbeing.

How do you manage time in the month of Ramadan?

To manage time in the month of Ramadan, you need to start structuring your life. Plan and prioritize your activities. Schedule your religious duties such as prayers or reading the Quran along with assigning time for your chores, work and other daily responsibilities. Divide your time for post-Suhoor and post-Iftar time so you can get some rest as well. Make sure you're productive and try doing more physically demanding tasks during the night after Iftar when you can actually drink and eat.

Is it okay to workout in Ramadan?

Yes, it's completely fine to workout in Ramadan. However, it is important to schedule your workouts during the time that fits your fasting routine. Either plan your workouts before Iftar so you can re-energize yourself right after your workout when you break your fast or you can do it after your Isha prayers, once you've had some food and water in your system. Always go for low impact and light intensity exercises so you're maintaining your fitness without overexerting yourself. Make sure you're drinking plenty of water and consuming a nutritious diet during your non-fasting hours to engage in your physical activities successfully.

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