Balancing faith and fitness during Ramadan requires careful planning, as years of muscle building and high-intensity endurance training can be impacted by fasting. With limited eating and hydration windows, workouts must be adjusted to prevent muscle loss and maintain strength. Jaison M, gym instructor and fitness expert, shares essential guidelines to help you stay in shape while observing the holy month.

Week 1

Tips for fitness and faith

One should prepare well to maintain fitness during the holy month. Start by adjusting your workout timing in advance, so your body gets accustomed to exercising with a modified schedule. If you plan to work out before Iftar, opt for bodyweight exercises that do not exhaust you completely.
Since visiting the gym after Iftar may not be possible for everyone, home workouts like push-ups, squats, lunges and planks can help maintain strength.
Additionally, plan your meals in advance to avoid unhealthy, last-minute food choices. Weight gain is common during Ramadan due to overeating, so limit high-calorie foods and stick to nutrient-dense meals.
If you have any medical concerns, visit your doctor beforehand to ensure your body can handle fasting and workouts. Lastly, a structured exercise plan will help you maintain discipline and avoid losing progress during Ramadan.