Dubai · Fitness guide
StringsSG · Updated
Choosing your training time
Before Iftar
Light sessions - walking, mobility, technique work. You can eat and drink soon after. Keep it under 45 minutes.
After Iftar
The best time for strength work. Eat a light Iftar, wait 1-2 hours, then train.
Before Suhoor
Works for night owls, but cuts into sleep - only if you can rest during the day.
A sample week
| Day | Session | When |
|---|---|---|
| Mon | Full-body strength, 30-40 min | After Iftar |
| Tue | Walk 30 min | Before Iftar |
| Wed | Full-body strength, 30-40 min | After Iftar |
| Thu | Mobility and stretching | Before Iftar |
| Fri | Rest | - |
| Sat | Strength or sport, moderate | After Iftar |
| Sun | Easy walk with family | After Iftar |
Eating and drinking for training
- Break the fast with water and dates, then a balanced meal with protein.
- Spread water through the evening rather than drinking a lot at once.
- At Suhoor, choose slow-release carbs, protein and some salt to hold water.
- Go easy on fried food and sugary drinks at Iftar - they make evening sessions harder.
When not to train
Skip hard sessions during fasting hours, especially in the heat. If you have diabetes, a heart condition, or are pregnant or breastfeeding, talk to your doctor about fasting and exercise before Ramadan begins.
Train with a plan this Ramadan
Trainers adjust session times to after Iftar and keep intensity right for fasting.
Questions people ask
Light activity is generally fine for healthy adults. Save harder sessions for after Iftar when you can drink and refuel.
Not if you keep two or three strength sessions a week and eat enough protein between Iftar and Suhoor.
