How to Not Lose Muscle During Ramadan

Updated: Oct 2, 2020

With many hours of fasting without water and food and no time to go to the fitness gym, it can be enticing to dump diet and exercise during Ramadan. But this can set us back and loosen our hard-earned development.


During this holy time, it is vital to keep working out often in order to maintain muscle strength and muscle mass. But it is crucial to remember that your performance and output in exercise will likely suffer after many hours of fasting. That is the reason why Ramadan is about keeping our strength, consolidating our muscle we have built, and putting ourselves in the right position to push on towards our objectives once this sacred celebration ends.

It is undoubtedly not going to be a month where you are going to running after personal bests weekly and aggressively developing muscle. Keeping muscle strength and muscle mass is easier than attempting to build muscle, so worry no more, reducing our volume as well as shortening training sessions.


Expert suggests that we aim to complete a three resistance training split per week during Ramadan. During this sacred month, or we must increase the frequency of our training to five exercises a week; however, we must limit them to forty-five minutes each. Still, we can get a lot done in this given time, and we can train with intensity over a shorter time.

The best time to exercise is in the evening after breaking fast.

It is not always best to train so late at night, most notably during our working week, so we must plan our exercise and ensure it fall on the weekend wherein staying up later and worrying about being exhausted for work is not an issue. The best approach we can take with our workouts is lowering our weights by almost 10 percent and concentrating on ideal form and time under pressure on every rep.

Working out with a decreased weight may feel annoying; however, you can utilize this as a chance to present new workouts into our exercises. Ramadan is an opportunity to try out new workouts where we initially have to lift lighter weights than our muscles are able to handle while getting used to the method. The biggest perks of carrying this out are that we can concentrate on method utilizing the lighter weights and feel like we are making development on new workouts.


We need to have a well-planned training plan to follow so we can track our development efficiently from week to week. Ensure we keep a thorough log of each exercise we do. It will assist us in monitoring our progress, learning from each activity, and purifying our approach, where required.

We must avoid training to breakdown and pushing ourselves too hard during the sacred month. Try and stop two repetitions short of failure on each set. Also, get rid of high-intensity conditioning or cardio workouts from our exercise program and concentrate on keeping our normal activity levels. Nutrition is also vital to reaching our fitness as well as body composition not only during Ramadan but every day.


If you do not plan in advance and stick to regular food options and meals when possible, it is easy to lose control of our diet as well as lose our hard-earned development. Even with many hours of fasting without water and food, still, it is likely to overeat during this month with a selection of foods rich in calories on offer. Try to consume what you usually eat when possible. This includes lots of healthy fats, protein, and many fruits as well as vegetables rich in essential nutrients.

As always, if you want to take the guesswork out of your fitness journey and go through a tailored fitness program this ramadan, use the box below.

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