Ramadan Workout Plan (with PDF)

Ramadan, the holiest month in the Islamic calendar, is a period of fasting, reflection, and spiritual growth for Muslims worldwide. It is a time when individuals strive for heightened devotion through acts of worship, self-discipline, and charitable deeds. Amidst the spiritual significance of this month, many Muslims continue their fitness journeys during Ramadan, aiming to maintain muscle size and strength while observing the fast.

Finding the delicate equilibrium between spiritual devotion and physical well-being becomes paramount during this sacred time. As we continue our fitness during Ramadan, it’s essential to strike a harmonious balance, honoring both the spiritual essence of the month and our commitment to maintaining a healthy lifestyle.

While fasting from sunrise to sunset, we need to keep our energy up and stay strong to truly connect with the spiritual side of this month.

Following a workout plan made for Ramadan isn’t just about keeping fit, it also helps clear our minds and makes us feel more connected spiritually.

Our plan is based on Islamic traditions that see taking care of our bodies as a gift from God. It goes hand in hand with the teachings of Prophet Muhammad, who encouraged balance and self-care. 

This all-around approach helps us feel our best, both physically and spiritually, showing the true power of Ramadan.

Ramadan Workout Routine

We offer three distinct strength training workout plans specifically made for Ramadan days. Each plan is designed to help you maintain your muscle mass and fitness levels throughout the sacred month of Ramadan.

You’ll be able to choose weights ranging from 80% to 90% of your one-rep max, ensuring that the exercises are challenging yet manageable. It’s important to note that our focus isn’t solely on building bigger muscles, but rather on preserving your existing muscle mass and overall fitness.

Furthermore, it’s important to include 2-3 minutes of rest between sets. Rest between sets will help prevent fatigue, especially during Ramadan, enabling you to lift heavier weights without becoming overly tired.

3 Day Workout Plan

Workout 1- Monday

• Squat: 4 sets of 5-8 reps
• Bench Press: 4 sets of 5-8 reps
• Overhead Press: 4 sets of 5-8 reps
• T Bar Row: 4 sets of 5-8 reps
• Tricep Pushdown: 4 sets of 5-8 reps

Workout 2- Wednesday

• Deadlift: 4 sets of 5-8 reps
• Incline Bench Press: 4 sets of 5-8 reps
• Arnold Press: 4 sets of 5-8 reps
• Dumbbell Rows: 4 sets of 5-8 reps
• Barbell Curl: 4 sets of 5-8 reps

Workout 3- Friday

• Wide Stance Squat: 4 sets of 5-8 reps
• Dumbbell Incline Chest Press: 4 sets of 5-8 reps
• Dumbbell Overhead Press: 4 sets of 5-8 reps
• Wide Grip Lat Pulldown: 4 sets of 5-8 reps
• Barbell Shrugs: 4 sets of 5-8 reps

2 Day Workout Plan

Workout 1- Monday

• Deadlifts: 4 sets of 5-8 reps
• Incline Bench Press: 4 sets of 5-8 reps
• Overhead Press: 4 sets of 5-8 reps
• T Bar Rows: 4 sets of 5-8 reps
• Barbell Curl: 4 sets of 5-8 reps

Workout 2- Thursday

• Barbell Squats: 4 sets of 5-8 reps
• Barbell Bench Press: 4 sets of 5-8 reps
• Arnold Press: 4 sets of 5-8 reps
• Barbell Bent Over Rows: 4 sets of 5-8 reps
• Tricep Pushdown: 4 sets of 5-8 reps

1 Day Workout Plan

• Squats/Deadlifts: 4 sets of 5-8 reps
• Bench Press: 4 sets of 5-8 reps
• Barbell Shoulder Press: 4 sets of 5-8 reps
• Bent Over Rows: 4 sets of 5-8 reps
• Barbell Curl: 3 sets of 5-8 reps
• Tricep Pushdown: 3 sets of 5-8 reps

Should I Lift Heavy or Light During Ramadan?

You should lift heavy during Ramadan days. Engaging in heavy lifting can be a strategic approach to maintaining strength and muscle mass while fasting. By focusing on compound movements and lifting heavier weights, such as squats, deadlifts, and bench presses, you stimulate greater muscle activation and promote strength gains.

Despite the challenges of fasting, heavy lifting sessions three days a week can help preserve muscle mass and metabolic function, supporting overall fitness goals.

Moreover, heavy lifting can elevate metabolism, potentially aiding in fat loss and improving body composition. With proper attention to nutrition and hydration during non-fasting hours, heavy lifting on Ramadan days can contribute to maintaining strength and fitness levels throughout the month.

How to  Exercise during Ramadan?

Many individuals find it beneficial to schedule their workouts either before suhoor or after iftar when they have more energy and can adequately hydrate. It’s essential to listen to your body’s signals and adjust the intensity and duration of your workouts accordingly, particularly during fasting hours, to prevent exhaustion and dehydration.

Prioritizing hydration during non-fasting hours is crucial, so be sure to drink plenty of water and electrolyte-rich fluids to replenish lost fluids and support recovery.

Do Your Workouts Before Suhoor and After Iftar

Regarding weight lifting during Ramadan, selecting the appropriate plan is crucial to ensure you maintain muscle mass and strength while fasting. Here are some essential tips:

• Consider Time and Energy: Opt for weight lifting sessions either before suhoor or after iftar when you have the most energy and hydration. Aim to schedule your workouts during non-fasting hours to maximize performance and recovery.

• Adjust Intensity: During fasting, your energy levels may fluctuate, so adjust the intensity of your weight-lifting workouts accordingly. Consider increasing the time of rest periods between sets to accommodate lower energy levels while still challenging your muscles effectively.
• Recovery: Allow adequate time for recovery between weight lifting sessions to prevent injury and promote muscle repair. Ensure you get enough sleep and prioritize rest to support your body’s recovery process during Ramadan.

Focus on Compound Exercises

Compound exercises are fundamental movements that engage multiple muscle groups simultaneously, making them highly effective for building strength and muscle mass. Here’s why you should focus on compound exercises during Ramadan:

• Efficiency: Compound exercises allow you to work multiple muscle groups in a single movement^[1], maximizing the efficiency of your workouts. This is particularly beneficial during Ramadan when time and energy are limited.
• Functional Strength: Compound exercises promote functional strength, which is essential for performing daily tasks and activities with ease. Incorporating compound movements into your routine helps improve overall physical fitness and performance.
• Caloric Expenditure: Compound exercises typically work more muscle mass and require more energy to perform, leading to higher caloric expenditure. This can be beneficial for individuals looking to manage their weight or improve body composition^[2] during fasting.

Setting the Right Goals for Ramadan Workouts

Maintaining intensity and effort during workouts is essential for achieving fitness goals, even during Ramadan. Here are some tips for training hard while fasting:

• Set Realistic Goals: Understand your limitations during fasting and set realistic fitness goals for Ramadan. While it may not be the time to aim for personal records, you can still strive for progress and improvement in your workouts.
• Focus on Quality Over Quantity: Prioritize the quality of your workouts over the number of exercises or reps performed. Concentrate on proper form, technique, and muscle engagement to maximize the effectiveness of your training sessions.
• Choosing the Right Weight: Select weights between 80% and 90% of your one-rep max, guaranteeing that the exercises give a challenge while remaining manageable.

Prioritizing Rest and Recovery During Ramadan

Rest and recovery are essential components of any exercise program, especially during Ramadan. Here’s why you should prioritize rest and how to incorporate it into your routine:

• Muscle Repair and Growth: Rest is crucial for allowing your muscles to repair and grow stronger after intense workouts. During fasting, prioritize adequate rest to support your body’s recovery process^[3] and minimize the risk of overtraining or injury.
• Sleep Quality: Aim for quality sleep during Ramadan to optimize recovery and overall well-being. Ensure you get enough restful sleep each night by creating a conducive sleep environment, practicing relaxation techniques, and maintaining a consistent sleep schedule.
• Hydration and Nutrition: Hydrate and nourish your body adequately during non-fasting hours to support recovery and replenish energy stores. Utilize nonfasting hours to consume nutritious meals and snacks containing protein, carbohydrates, and healthy fats to facilitate muscle repair and replenish glycogen stores post-workout.

Cutting Out the Cardiovascular Exercise During Ramadan

During Ramadan, cutting out traditional cardio workouts may be necessary due to the challenges of fasting. Here’s why and how to modify your cardio routine during this time:

• Impact on Energy Levels: Intense cardio workouts can deplete energy levels and lead to fatigue, especially when performed during fasting hours. Cutting out traditional cardio exercises can help conserve energy and prevent overexertion during Ramadan.
• Hydration Concerns: Cardiovascular exercise often results in increased sweating and fluid loss, which can be challenging to replenish during fasting. By minimizing cardio workouts, you can reduce the risk of dehydration and electrolyte imbalances during Ramadan.
• Alternative Cardio Options: Instead of traditional cardio exercises like running or cycling, consider incorporating low-impact or moderate-intensity activities that are gentler on the body during fasting. Walking, swimming, or leisurely cycling can provide cardiovascular benefits without placing excessive strain on your system.

How to Diet During Ramadan?

During Ramadan, it is important to focus on balanced meals with whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables while being mindful of staying hydrated during non-fasting hours.

Opt for Slow-Digesting Foods

Opting for slow-digesting foods during Ramadan offers numerous advantages, particularly in supporting sustained energy levels and promoting feelings of fullness throughout the day-long fast.

Slow-digesting foods, such as complex carbohydrates and proteins like meat, whole grains, legumes, and fibrous vegetables, provide a gradual release of glucose into the bloodstream, helping to maintain steady blood sugar levels and preventing rapid spikes and crashes.

Incorporate Complex Carbohydrates

Incorporating complex carbohydrates into your diet during Ramadan is crucial for sustaining energy levels throughout the day-long fast. Opt for nutrient-dense sources of carbohydrates such as whole grains like brown rice, quinoa, oats, and barley, as well as legumes like lentils, chickpeas, and beans.

Limit Sugary and Processed Foods

Limiting sugary and processed foods during Ramadan is essential for maintaining stable energy levels, supporting overall health, and optimizing the benefits of fasting.

High-sugar and processed foods, such as candies, pastries, sugary beverages, and processed snacks, can lead to rapid spikes and crashes in blood sugar levels^[4], which can result in fatigue, mood swings, and increased cravings during fasting hours.

Ramadan Workout Plan PDF

Working out during Ramadan requires a perfect workout plan that helps you maintain muscle and gives adequate rest to your body. Simply download our workout routine PDF for free! You can keep it on your phone or print it out for future reference.

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Old School Bodybuilding Workout and Diet Plan
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The Bottom Line

By embracing our structured workout routine during Ramadan, you not only prioritize your physical health but also honor the spiritual significance of this sacred month. Through dedication, consistency, and mindful exercise, you can maintain your muscle mass, boost your fitness levels, and nourish your soul.

Remember, the journey towards a healthier and stronger you doesn’t end with Ramadan—it’s a lifelong commitment. Let this routine serve as a foundation for your fitness journey, empowering you to continue striving towards your goals with resilience and determination.

As you navigate the challenges and blessings of Ramadan, may this workout routine be a source of strength, and vitality.

Reference

1. Stasinaki, Angeliki-Nikoletta1; Gloumis, Giorgos1; Spengos, Konstantinos2; Blazevich, Anthony J.3; Zaras, Nikolaos1; Georgiadis, Giorgos1; Karampatsos, Giorgos1; Terzis, Gerasimos1. Muscle Strength, Power, and Morphologic Adaptations After 6 Weeks of Compound vs. Complex Training in Healthy Men. Journal of Strength and Conditioning Research 29(9):p 2559-2569, September 2015. | DOI: 10.1519/JSC.0000000000000917
2. Moro, T., Tinsley, G., Bianco, A. et al. Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. J Transl Med 14, 290 (2016). https://doi.org/10.1186/s12967-016-1044-0
3. Thomas Reilly & Bjorn Ekblom (2005) The use of recovery methods post‐exercise, Journal of Sports Sciences, 23:6, 619-627, DOI: 10.1080/02640410400021302
4. Tandel KR. Sugar substitutes: Health controversy over perceived benefits. Journal of Pharmacology and Pharmacotherapeutics. 2011;2(4):236-243. doi:10.4103/0976-500X.85936