Considering working out this Ramadan? Three athletes share 8 invaluable lessons they've learnt over the years
80% of young Muslims report being apprehensive about working out during their fast.

This month marks Ramadan, the ninth month in the Islamic calendar. Thought to be one of the holiest Islamic months, many mark the month by fasting and worshipping.
That said, research by Sports Direct found that 80% of young Muslims struggle to navigate their workouts during their period of fasting, reporting feeling apprehensive about working out. You need energy to fuel your workouts and hit your sessions head-on, you see, and humans get their energy from food. Lack of appropriate fuelling can make endurance sports, like marathon training or HIIT, harder to complete. It seems it impacts the type of workouts those partaking in Ramadan are doing, too, with a quarter reporting that they reduce the amount of exercise they do. Think about it - if you're observing a fast, you're far more likely to enjoy a low-impact and intensity yoga or Pilates flow than an arduous ten-mile run.
Sadly, 29% of those surveyed also feel that there isn't enough information out there detailing tips for working out safely - which is where this article comes in. We spoke to three athletes who fast each year about the tips they've learnt about juggling workouts and their fast. Keep reading for their need-to-knows on training and exercising safely during Ramadan.
Working out during Ramadan: 8 invaluable lessons
1. Being flexible is key
According to Saffiyah Syeed, a boxer from Manchester and a Sports Direct Fast & Slow ambassador, flexibility is one of the best values to focus on practising during Ramadan.
“At first, I planned on training an hour before opening my fast or just after," she explains. "Some days this worked and some days it didn’t, so I learned to try different things and my move plans around."
She continues: "It was important to be flexible and change my routine depending on how I was feeling." Bottom line: when you’re fasting for a long stretch of time, it’s key to listen to your body.
A post shared by Safiyyah Syeed (@thehijabiboxer)
A photo posted by on
2. Every workout counts
Mindful movement is key, because remember: exercise is exercise, whether it's low intensity, like walking, or a higher energy strength training session.
Marie Claire Newsletter
Celebrity news, beauty, fashion advice, and fascinating features, delivered straight to your inbox!
“Working out during Ramadan means not every workout will be a full on sweat session - and that’s okay," Syeed shares. "Every workout counts. Keeping it light or taking it slow still gets your body moving.”
Hear, hear.
3. Slowing down provides time to refine
Think of it this way: channelling your energy into perfecting your form could actually put you in a really good position for the rest of the year.
“Throughout Ramadan, I’ve worked on weights and perfecting my technique," shares Syeed. "I've grown so much in such a short time as a result - my coach and I can really see the difference between now and a month ago.
The lesson? Taking it slow while fasting meant she had the time to focus on developing her performance and refining certain parts of her workout.
4. Stay positive and do what works for you
Freestyle footballer from London and Sports Direct Fast & Slow ambassador Nafisa Ahmed reckons that staying positive was one of the best things she did when working out during Ramadan.
"Training during the fast was incredibly hard and at times felt like a battle," she explains. "A positive mindset and mental attitude really helped me."
Her advice is to listen to your body - 'when exercising and fasting, it’s important to work with your body and do what feels right for you,' she shares.
5. Rest regularly
"I had a couple of football matches during Ramadan which involved 90 minutes of running up and down the pitch," shares Ahmed. "After the matches, I did feel fatigued and I did want to drink water, but taking a long break when I got home really helped get my energy back."
The learning from this, according to Ahmed, is to make sure you're resting regularly when fasting to restore your energy levels. "This will also help to sustain your body throughout the day," she goes on.
6. Listen to your body
Last but no means least, when working out during Ramadan, this one is important. "There is no best way to train during Ramadan - you just have to listen to your body and do what feels right for you," shares Ahmed.
She knew working out in the morning worked for her, as it's when she had to most energy. "However, if your body told me to take a break and sleep, then I would."
7. Remember it's a time for spiritual not physical gains
"Ramadan is a time for spiritual gains, not physical gains, so take it easy," advises Mohamed Abdin. "Lower the intensity and prioritise things other than performance."
Also important to remember - "you won't lose your gains in a month," he confirms.
8. Workout what works for you
Last but by no means least, Abdin advises training whenever works for you, your lifestyle, and your body. "Train whenever's most convenient to you," he advises. "There is no optimal time to train as everyone's routine and lifestyle differs."
A post shared by Mohamed (@mo.mmnp)
A photo posted by on
Shop MC UK-approved fit kit now:
Ally Head is Marie Claire UK's Senior Health and Sustainability Editor, nine-time marathoner, and Boston Qualifying runner. Day-to-day, she heads up all strategy for her pillars, working across commissioning, features, and e-commerce, reporting on the latest health updates, writing the must-read wellness content, and rounding up the genuinely sustainable and squat-proof gym leggings worth *adding to basket*. She also spearheads the brand's annual Women in Sport covers, interviewing and shooting the likes of Mary Earps, Millie Bright, Daryll Neita, and Lavaia Nielsen. She's won a BSME for her sustainability work, regularly hosts panels and presents for events like the Sustainability Awards, and is a stickler for a strong stat, too, seeing over nine million total impressions on the January 2023 Wellness Issue she oversaw. Follow Ally on Instagram for more or get in touch.
-
Gucci launches The Art of Silk celebrating it's rich legacy of timeless silk scarves
Iconic
By Lily Russo-Bah
-
What does the Spring Statement mean for me?
Millions of British households are being hit with a wave of household bill hikes and welfare cuts — So how will the Spring Statement impact women like you?
By Mischa Anouk Smith
-
Introducing the expert judges of the first ever dedicated Marie Claire UK Fragrance Awards
They know a good scent when they smell one
By Lollie King
-
Experts are calling the 4-2-1 method one of the most effective fitness routines you can do, period - so, is it?
Your need-to-knows.
By Katie Sims
-
Still finding it too cold to exercise outside? 7 best advanced home workouts to boost muscle and endurance
Because home workouts aren't just for beginners.
By Anna Bartter
-
Harry Styles' personal trainer just shared the four workout moves he swears by for effective, at-home sessions
No more Daydreaming of an enjoyable home workout...
By Ally Head
-
I wanted to up the intensity of my walks, so tried Nordic walking every day for a week - and feel it's levelled up my cardio fitness
Who knew holding poles was such hard work?
By Anna Bartter
-
Prefer home workouts? 7 advanced resistance band glute workouts that'll level up your sessions
Grab a band and prepare to feel the burn.
By Anna Bartter
-
I've seen the 30-30-30 workout all over my feed - so asked top experts for their take on whether it's *actually* worth trying
A life changing regime?
By Katie Scott
-
It's freezing RN - 6 cold weather workouts top pros do themselves when all they want to do is stay inside
Don't let the weather get in the way of your fitness goals.
By Anna Bartter
-
Look no further – experts confirm that these are the 5 most effective types of cardio workouts you can do
Eager to boost cardiovascular fitness this year?
By Abbi Henderson