Ramadan is a great opportunity to reorganize daily habits and improve lifestyle choices. However, many women believe that exercising during this holy month is difficult or exhausting. Through her personal experience, Razan discovered that working out during Ramadan is not impossible. In fact, it can be a unique experience that strengthens discipline and boosts energy—if organized properly.
Nutrition and food science specialist Cynthia El Hajj explains that to gain the maximum benefits of exercise during Ramadan, it is important to choose the right timing and divide workouts into two main periods: before iftar and after iftar.
My Experience with Exercise During Ramadan: Why I Decided to Continue
“For me, Ramadan was always a month of rest—rest from pressure, routine, and even workouts. I used to tell myself, ‘I’m fasting… I definitely won’t be able to exercise.’ But one year, I decided to change that mindset.
The beginning wasn’t easy. During the first week, I felt low energy, thirsty, and my sleep was interrupted. I exercised about 30 minutes before iftar, doing light workouts, and sometimes I felt like stopping. But there was a different feeling too—a sense of victory over myself,” says Razan (30).
She continues:
“Ramadan wasn’t an obstacle; it was a test of discipline. As the days passed, I realized something important: I needed to train smart, not hard. I reduced the intensity, focused on proper form, organized my sleep as much as possible, and paid attention to my meals between iftar and suhoor. I would break my fast with dates and water, then later do weight training with better energy.
The surprise was that I didn’t lose muscle. On the contrary, my body fat decreased, my fitness improved, and my sense of self-control increased. The biggest change wasn’t in my body—it was in my mindset.”
She concludes:
“The real lesson I learned is that commitment doesn’t depend on perfect circumstances. Willpower grows stronger when the body feels tired. Ramadan is not a month to stop—it’s a month to reset priorities. Today, I don’t think about stopping exercise during Ramadan. Instead, I ask: How can I train smarter? How can I balance my health and spirituality? Ramadan taught me that the strongest muscle was my decision.”
Best Time to Exercise During Ramadan
1. Before Iftar (30–60 minutes before sunset)
Suitable for light to moderate exercises (walking, light resistance training).
Advantage: You can immediately rehydrate and refuel after finishing.
Avoid intense workouts to prevent dizziness.
2. Two Hours After Iftar
Ideal for strength training or weightlifting.
The body has regained energy and fluids.
Suitable for bodybuilding and intense cardio workouts.
3. Before Suhoor (Very Light)
Stretching or yoga.
Helps improve circulation and sleep quality.
Types of Recommended Exercises
Resistance Training
Bodyweight exercises (push-ups, squats).
Light to moderate dumbbells.
Gym machines with reduced weight.
Focus on lighter weights and controlled movements.
Flexibility & Relaxation
Stretching exercises.
Yoga.
Breathing exercises (excellent for relieving muscle tension).
5 Important Tips for Exercising in Ramadan
Drink sufficient water between iftar and suhoor.
Break your fast with dates and water, then wait before exercising.
Do not exercise if you feel dizzy or extremely fatigued.
Eat enough protein to preserve muscle mass.
Sleep 6–8 hours daily.
7 Benefits of Exercising During Ramadan
Weight Management – Helps prevent weight gain during frequent social gatherings and sweets consumption.
Maintains Physical Fitness – Reduces feelings of laziness and inactivity.
Boosts Brain Health – Improves blood flow and supports cognitive function.
Enhances Circulation – Supports overall organ function.
Improves Digestive Health – Helps regulate digestion and reduce constipation.
Boosts Metabolism – Increases liver efficiency and reduces fat accumulation.
Improves Sleep Quality – Reduces insomnia by promoting natural tiredness.
Important Guidelines
Avoid exercising immediately after iftar to allow proper digestion.
Avoid intense workouts that raise heart rate above 150 beats per minute while fasting.
Avoid exercising right before bedtime to prevent sleep disturbances.
Avoid workouts in extreme heat to prevent dehydration.
Eat carbohydrates at suhoor for sustained energy.
Choose exercises that match your physical condition without pushing yourself excessively.
Avoid unhealthy, heavy, or fast food to make exercising easier.
Stop exercising immediately if you feel exhausted.
Conclusion
Exercising during Ramadan is not harmful when done correctly. On the contrary, it can enhance health, boost energy, prevent weight gain, and strengthen discipline. The key lies in proper timing, reduced intensity, balanced nutrition, adequate hydration, and listening to your body.
Ramadan is not an excuse to stop—it is an opportunity to build stronger habits, both physically and mentally.
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