Ramadan doesn't have to mean a month off. With the right timing you can keep most of your strength and fitness. The goal is to maintain, not to set records.
Pick the right time
- Before iftar (30 to 60 minutes): train lightly, then eat right after. Best for short sessions and walking.
- After iftar or after tarawih: best for strength training. You've eaten and can drink water during the session.
- Avoid: hard workouts in the afternoon heat when you can't drink.
Adjust the workload
Cut your number of sets by about a third and keep the weights you know. Skip new personal records and high-intensity intervals while fasting. Three sessions a week of 30 to 40 minutes is enough to hold on to your progress.
Sahur
Choose slow-digesting carbs and protein: oats, wholemeal bread, eggs, yoghurt, dates and plenty of water. Avoid very salty food, which makes thirst worse during the day.
Iftar
Break the fast with water and dates, pray, then eat a balanced plate: half vegetables, a palm of protein and a fist of rice. Go easy on fried kuih and sweet drinks; they disappear fast and leave you sluggish for tarawih.
Hydration
Spread about 2 litres of water between iftar and sahur rather than drinking it all at once.