Ramadan is a time of reflection, discipline, and spiritual growth, but for those of us who train regularly or even instruct high-intensity classes like Les Mills Body Combat it presents unique challenges. Balancing fasting with maintaining fitness requires a strategic approach to energy management, hydration, and recovery. Here’s how I navigate training while observing Ramadan, ensuring I stay strong, energised, and able to lead my classes effectively.
Prioritise Smart Training Times
Fasting from dawn to sunset means carefully planning when to train. As a Body Combat instructor, I will structure my workouts around these key windows:
- Pre-Suhoor (Pre-Dawn) – Light mobility work or stretching can help loosen up the body before fasting begins.
- Pre-Iftar (Before Breaking Fast) – A short, low-to-moderate intensity session can be effective, ensuring energy isn’t completely depleted before eating.
- Post-Iftar (After Breaking Fast) – The best time for more intense training. I opt for this window when leading Body Combat classes, as I can hydrate and fuel beforehand.
Adjust Workout Intensity
During Ramadan, it’s crucial to listen to your body. I intend to scale back high-intensity sessions during the day and if I have the energy will have more high intensity activity for when I’m properly fuelled. On fasting days, I focus more on technique, mobility, and endurance rather than all-out power – that will be the biggest adjustment for me.
Optimise Nutrition
What you eat outside fasting hours directly impacts your performance. I will aim to have:
- Balance – Including complex carbohydrates (oats, brown rice), lean proteins (quorn, eggs), and healthy fats (avocado, olive oil) for sustained energy.
- Hydrating – Drinking plenty of water between Iftar and Suhoor is a must. I will avoid caffeine, as it can lead to dehydration.
- Recovery-Focused: – Post-workout meals include protein-rich foods and potentially some electrolytes to replenish what’s lost.
Prioritise Recovery and Sleep
With late-night meals and early morning Suhoor, sleep can suffer. I aim for short naps during the day when possible and aim to have a more consistent sleep schedule.
Listen to Your Body and Support Others
Some days, energy levels will be lower than others. As an instructor, I always stay aware of my participants and check in with those who seem fatigued or struggling (and keep an eye out more for anyone observing Ramadan). Offering modifications, reducing intensity, or encouraging breaks when needed ensures everyone trains safely. Ramadan is about balance, and forcing high-intensity workouts when fatigued can lead to burnout or injury.
My Final Thoughts
Training during Ramadan isn’t about pushing to extremes, it’s about adapting. By structuring workouts around fasting hours, prioritising nutrition, and allowing for proper recovery, it’s possible to stay fit, healthy, and strong throughout the month. Take it easy and enjoy the month with purpose and your own fulfilment.