For Muslims, Ramadan is the ninth month of the Islamic calendar hallmarked by 29 to 30 days of fasting, prayer, reflection and community. 

Observed from April 2 to May 2 this year, fasting from dawn to sunset is fard, or obligatory for all adults. Although believed to be crucial for receiving spiritual rewards during this sacred time, for those focused on fitness, fasting can throw a wrench in the training plan. 

To help keep you safely on track, we break down the when and how to workout during Ramadan.  


As with most things, timing is everything. 

Try to time your workouts towards the end of the day with the goal of being able to break your fast within 30 minutes of finishing your workout. This quick window following a good sweat session is critical for absorbing nutrients and promoting muscle recovery.

If you workout earlier in the day – morning or afternoon – you may do yourself a disservice by demanding your body work hard with no promise of fuel for hours to come. This misstep in timing may leave you exhausted, sore and struggling to recover. 

We all know scheduling is not always on our side, so if you need to get a workout in earlier in the day, our best advice is to keep it light – opt for low impact, less intense training for no more than 30 minutes.


Although we are all about pushing your edge and challenging yourself, now may not be the time to gun for that PR. You are asking a lot of yourself physically, mentally and spiritually while observing Ramadan, so that edge may look different for these few weeks. 

Instead of going for broke during your workouts, take the overall intensity down a notch and listen to your body. Now is a great time to scale back on weight and dial in on technique, skill work and mobility. 

This slight pivot in perspective and approach to your training will keep you progressing without risking injury, backslides and frustration. 

At Rhapsody Fitness, life is what we train for, so it stands to reason that some seasons may look different than others during our fitness journey. The key takeaway here is to keep on keeping on with your training while modifying as needed and respecting your body. 

If you have questions about how to safely stay on course with your health and fitness during Ramadan or want to learn more about Rhapsody Fitness in Charleston, get in touch with Team Rhapsody today.