Muscat – Maintaining fitness during Ramadan requires structured planning, as prolonged fasting can affect muscle mass and endurance built through years of training. With restricted eating and hydration periods, exercise routines need to be modified to minimise muscle loss and preserve strength. Jaison M, gym instructor and fitness expert, outlines practical tips to help remain […]
Muscat – Maintaining fitness during Ramadan requires structured planning, as prolonged fasting can affect muscle mass and endurance built through years of training. With restricted eating and hydration periods, exercise routines need to be modified to minimise muscle loss and preserve strength. Jaison M, gym instructor and fitness expert, outlines practical tips to help remain active while observing the holy month.
Week 1
How to prepare for workout
Training while fasting, especially during Ramadan, can be highly effective when done with the right technique and timing. It is a powerful period to improve metabolic health, reduce cholesterol and blood sugar levels, lose excess weight and tone muscles – provided the body is prepared intelligently and safely. For those who are fasting, the key is respecting energy levels and hydration limits. Ramadan is not a time for extreme workouts or personal records. Instead, it is ideal for controlled, mindful training that supports fat loss and muscle maintenance without exhausting the body.
Begin your workout about 120 minutes before the fast breaks. This allows enough time for movement while ensuring you can rehydrate soon after. Start with a proper warm-up – five 10 minutes of mobility drills, light stretching and joint activation to prepare muscles and prevent injury.
Avoid heavy weights during fasting hours. Stick to light to medium weights, focusing on form and muscle control. Heavy lower-body and leg workouts should be avoided, as these demand more energy and fluids. Bodyweight exercises such as squats, push-ups, lunges, planks and light yoga asanas are excellent and safe options.
Training volume should be moderate. Gradually increase repetitions in the final set or slightly raise weights only if you feel strong. The goal is stimulation, not exhaustion. Finish your workout at least 30 minutes before iftar – never just a few minutes before breaking the fast, as this can cause dizziness and fatigue.
At iftar, hydrate immediately with water, followed by light foods. Do not eat too fast. Avoid sweets and sugary items, which spike insulin and slow fat loss. Choose balanced meals with protein, vegetables and complex carbohydrates to support recovery.
When done correctly, fasting workouts build discipline, improve body composition, and strengthen both body and mind. Consistency and control are the real gains during Ramadan.
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