Ramadan, as a month of fasting, changes the lifestyles of millions of people around the world. For bodybuilding enthusiasts, this period raises many questions about training management. How to adjust your program during fasting to stay in shape, while respecting the requirements of fasting? This article offers you a complete guide to structuring your bodybuilding program during Ramadan, while optimizing your results.
We'll cover adjustments to make in training, nutrition, hydration, and even provide specific examples for each goal. This program will help you continue to progress, whether you're aiming to maintain your muscle mass, gain mass, or cut for example.
What is fasting and how does it affect training?
Fasting during Ramadan has significant effects on the human body. Lack of nutrition and hydration for long hours can alter physical performance, particularly by reducing the energy available for intense efforts.
The effects of fasting on physical performance
A study published by Abd-Elbasset Abaïdia and colleagues in 2020 found that fasting can affect physical performance but with optimal sleep and a good diet, the risk of fatigue is reduced (1). However, the effects are less marked during low-intensity exercise.
During Ramadan, the priority is to minimize the negative impacts of fasting while maintaining effective training. It is therefore essential to adapt the duration, intensity and timing of sessions.
How does the body react to fasting?
- Muscle Glycogen: Glycogen stores are depleted during fasting, which can affect the energy available for intense exercise.
- Hydration: Lack of water can lead to dehydration, reducing performance and increasing fatigue.
- Metabolism: The body slows down its metabolic activity, which can delay muscle recovery.
Adapting Your Strength Training During Ramadan
One of the first concerns is: When to train to maximize your results? Should you adjust the intensity of the sessions to avoid excessive fatigue? Here are some practical tips for adapting a routine.
When should you train? The best times to maximize your results
Before Suhoor :
- This slot is less common, but some prefer to train before the first meal of the day. This moment can be difficult, because there is a lack of both hydration and calories.
- Helpful tip: Do low-intensity exercise, such as low-intensity cardio or stretching, to avoid excessive fatigue.
After the I ftar :
- This is the ideal time for training, as there is a supplementation of hydration and calories. With these resources the practice of more intensive bodybuilding exercises is easier with better recovery thanks to post-workout nutrition.
- Practical tip: Do intense sessions, such as squats or bench presses.
Before Iftar :
- Training in the late afternoon, just before sunset, is also possible, but be more careful to limit the intensity.
- Practical advice: Do sessions with less intensity to avoid excessive fatigue before breaking the fast.
Adjustments to be made to training
- Training volume: Reduce the duration and intensity of sessions slightly. For example, instead of doing long 90-minute sessions, do 45-minute sessions to preserve energy.
- Types of exercises: Opt for compound exercises, such as squats, bench presses, and pull-ups, which target multiple muscle groups and provide an effective workout in less time.
- Avoid overly intense exercises at the start of the day: Focus on sessions at the end of the day to maximize performance.
Additional Tips for Successful Training
- Listen to your body: Reduce the intensity or duration of the session if you feel tired.
- Prioritize recovery: Get good sleep, using active recovery techniques, such as stretching.
- Vary the exercises: Alternate between strength exercises and mobility exercises to avoid monotony.
Example of strength training during Ramadan
Now that we've covered the general principles of adapting exercise while fasting, let's move on to concrete examples adapted to different phases of your program (maintenance, mass gain or cutting phase).
Example of training for maintaining muscle mass
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Objective: Maintain muscle mass by reducing volume while preserving intensity. Session to be done from 45 minutes after Iftar .
| Session | Exercise | Series & Repetitions | Advice |
| Pectorals/Shoulders/Triceps | Warm-up | 5 to 10 minutes of light cardio | Brisk walking, cycling or rowing to warm up the whole body. |
| Bench press (chest) | 3 sets of 8-10 reps | Choose a moderate weight, heavy enough to maintain intensity without compromising technique. | |
| Military press (shoulders) | 3 sets of 10-12 reps | Use light dumbbells to avoid muscle fatigue while maintaining intensity. | |
| Dips (chest and triceps) | 3 sets of 6-8 reps | Use an assisted machine if necessary and go low enough to activate the triceps and pectorals. | |
| High Pulley Triceps Extensions | 3 sets of 10 repetitions | Take a moderate weight, control the movement well by keeping the elbows tight to the body. | |
| Back/Biceps | Warm-up | 5 to 10 minutes of light cardio | Rowing machine or bike to prepare the upper body. |
| Rowing bar (back) | 3 sets of 8-10 reps | Choose a weight that allows you to maintain good form while still engaging your back muscles. | |
| Pull-ups (back and biceps) | 3 sets of 6-8 reps | Use an assisted machine or resistance bands if necessary. | |
| Curl bar (biceps) | 3 sets of 8-10 reps | Use a straight bar or EZ bar to effectively isolate the biceps. | |
| Incline Curl (biceps) | 3 sets of 10 repetitions | The incline allows you to better target the biceps to promote their development. | |
| Lower body Ischio | Warm-up | 5 minutes of light cardio | Bike or brisk walk. |
| Straight Leg Deadlift (Hams and Lower Back) | 3 sets of 8-10 reps | Choose a weight that will stretch the hamstrings well without putting too much strain on the lower back. | |
| Leg curl (machine) | 3 sets of 10-12 reps | Specifically target the hamstrings with moderate weight. | |
| Hip thrust (glutes and hamstrings) | 3 sets of 8-10 reps | Focus on contracting your glutes with each repetition. | |
| Lower body Quadriceps | Warm-up | 5 minutes of light cardio | Bike or elliptical. |
| Squats (quadriceps and glutes) | 3 sets of 8-10 reps | Choose a moderate to heavy weight to maximize quadriceps stimulation while maintaining good form. | |
| Leg press (quadriceps) | 3 sets of 10 repetitions | Adjust the position of the feet to emphasize the quadriceps. | |
| Walking lunges (quadriceps and glutes) | 3 sets of 10 repetitions per leg | Use dumbbells to add resistance, while performing the movement smoothly. |
This program reduces the number of sets, allowing you to maintain the intensity necessary to preserve the muscles.
Example of training for muscle mass gain
- Objective: To stimulate muscle growth despite the restrictions of fasting. Session to be done from 60 minutes after Ifta r.
| Session | Exercise | Series & Repetitions | Advice |
| Pectorals/Shoulders/Triceps | Warm-up | 5 to 10 minutes of light cardio | Light cardio to increase blood circulation. |
| Bench press (chest) | 4 sets of 6-8 reps | Use heavy weight to maximize muscle growth. | |
| Military press (shoulders) | 4 sets of 6-8 reps | Target the shoulders for complete muscle development. | |
| Dips (chest and triceps) | 3 sets of 6-8 reps | Accentuate depth to maximize activation of the pectorals and triceps. | |
| High Pulley Triceps Extensions | 4 sets of 8-10 reps | A key exercise to work the long head of the triceps. | |
| Back/Biceps | Warm-up | 5 to 10 minutes of light cardio | Rowing machine to warm up the back and arm muscles. |
| Rowing bar (back) | 4 sets of 6-8 reps | A fundamental movement to work the entire back. | |
| Pull-ups (back and biceps) | 4 sets of 6-8 reps | Add weights if you have mastered classic pull-ups. | |
| Curl bar (biceps) | 4 sets of 8 repetitions | Maintain good form to maximize bicep activation. | |
| Hammer curl (biceps and forearms) | 4 sets of 10 repetitions | Helps strengthen the entire biceps, including the forearm muscles. | |
| Lower body Ischio | Warm-up | 5 minutes of light cardio | Bike or brisk walk. |
| Straight Leg Deadlift (Hams and Lower Back) | 4 sets of 6-8 reps | A key movement to properly engage the hamstrings. | |
| Leg curl (machine) | 4 sets of 10-12 reps | Isolation exercise to optimally activate the hamstrings. | |
| Hip thrust (glutes and hamstrings) | 4 sets of 8-10 reps | Focus on maximum contraction for the glutes. | |
| Lower body Quadriceps | Warm-up | 5 minutes of light cardio | Bike or elliptical. |
| Squats (quadriceps and glutes) | 4 sets of 6-8 reps | Add weights for maximum quadriceps stimulation. | |
| Leg press (quadriceps) | 4 sets of 8-10 reps | Adjust the position of the feet to target the quadriceps more. | |
| Walking lunges (quadriceps and glutes) | 4 sets of 10 repetitions per leg | Use dumbbells to add resistance. |
For mass gain , it is crucial to keep sessions relatively intense with heavy loads, but with particular attention not to overdo the training volume.
Example of training for cutting
- Goal: Maintain muscle mass while reducing body fat. Session to be done 45 minutes before Iftar or from 45 minutes after Iftar.
| Session | Exercise | Series & Repetitions | Advice |
| Pectorals/Shoulders/Triceps | Warm-up | 5 to 10 minutes of light cardio | Light cardio to increase blood circulation. |
| Push-ups with feet elevated (chest and triceps) | 3 sets of 15 repetitions | Body weight exercise for muscle maintenance. | |
| Dips (chest and triceps) | 3 sets of 10 repetitions | Use parallel bars or an assisted machine to target pecs and triceps. | |
| Lateral raises (shoulders) | 3 sets of 12 repetitions | Target the shoulders to maintain their tone during the cut. | |
| Dips (chest and triceps) | 3 sets of 10-12 reps | Accentuate depth to maximize activation of the pectorals and triceps. | |
| High Pulley Triceps Extensions | 4 sets of 10 repetitions | Take a moderate weight, control the movement well by keeping the elbows tight to the body. | |
| Back/Biceps (45 min) | Warm-up | 5 to 10 minutes of light cardio | Rowing machine or bike to warm up the back and arms. |
| Pull-ups (back and biceps) | 3 sets of 6-8 reps | Use an assisted machine or resistance bands if needed. Add weight with a weighted vest for more intensity. | |
| Rowing bar (back) | 3 sets of 8-10 reps | Basic exercise to work the latissimus dorsi. | |
| EZ bar curl (biceps) | 3 sets of 8-10 reps | The angle of the EZ bar allows for better bicep isolation and wrist relief. Choose a moderate load. | |
| Incline Curl (biceps) | 3 sets of 10-12 reps | Isolation exercise for the biceps, using light dumbbells and controlling the contraction well at the top of the movement. | |
| Lower Body Hamstrings (45 min) | Warm-up | 5 to 10 minutes of light cardio | Light cardio to warm up the lower body. |
| Straight Leg Deadlift (Hamstrings and Lower Back) | 3 sets of 8-10 reps | Focus on stretching and contracting the hamstrings while keeping the back straight. | |
| Leg curl (machine) | 3 sets of 12 repetitions | Adjust the machine to specifically target the hamstrings. | |
| Hip thrust (glutes and hamstrings) | 3 sets of 8-10 reps | Effective exercise to target the glutes and hamstrings. | |
| Lower Body Quadriceps (45 min) | Warm-up | 5 to 10 minutes of light cardio | Bike or elliptical to activate the legs. |
| Squats (quadriceps and glutes) | 3 sets of 8-10 reps | Use moderate to heavy weights to challenge the quadriceps while maintaining good form. | |
| Leg press (quadriceps) | 3 sets of 10 repetitions | Adjust foot position to target quadriceps. | |
| Forward Lunges (Quads and Glutes) | 3 sets of 10 repetitions per leg | Add dumbbells for more intensity while maintaining good form. |
This program is designed to be flexible and adaptable to the athlete's energy levels during Ramadan.
To aim for a more aggressive cut, it is possible to integrate circuits with full-body exercises to increase energy expenditure while preserving muscle mass:
- Warm-up: 5 minutes of cardio (cycling or brisk walking)
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Full-body circuit (3 laps):
- Push-ups: 15 reps
- Bodyweight Squats: 20 reps
- Kettlebell swing: 15 reps
- Mountain climbers: 30 seconds
- Abdominals (gainage): 3 sets of 30-45 seconds
This type of training combines muscle strengthening exercises with cardio elements to maximize fat loss while preserving muscle mass.
Alternatives for home workouts
Here are some exercises to do at home:
- Push-ups: 3 sets of 10-15 reps
- Bodyweight Squats: 3 sets of 15-20 reps
- Alternating lunges: 3 sets of 10 reps per leg
- Plank: 3 sets of 30 seconds
- Burpees: 3 sets of 10 reps
Nutrition and Hydration: The Keys to Success During Ramadan
Nutrition and hydration play a crucial role in the success of your bodybuilding program during Ramadan. To ensure good performance and optimal recovery, it is essential to properly manage nutrient intake.
Protein and Carbohydrate Intakes
It is recommended to consume high-quality proteins at Suhoor and Iftar . This can include chicken, fish, eggs, or plant-based proteins like tofu. When it comes to carbohydrates, complex sources like whole grains, vegetables, and legumes are the way to go. This will help maintain steady energy throughout the day.
The Importance of Hydration
Adequate hydration is essential to support physical performance. During Ramadan, it is important to drink plenty of water between Iftar and Suhoor to compensate for dehydration. The use of drinks containing electrolytes may be considered to promote recovery and fluid balance.
Conclusion: Managing Your Bodybuilding Program During Ramadan
Ramadan is a time that requires adjustments in a muscle routine, but that does not mean interrupting a training program. By adjusting the sessions, optimizing nutrition and hydration, the athlete can continue to progress. Remember that each body is different, so it is important to consult a health professional or nutritionist for personalized advice .
By following these strategies, you can maintain your bodybuilding goals during Ramadan while maintaining your health and well-being.
Source :
Abd-Elbasset Abaïdia , W. Daab, M. Bouzid. Effects of Ramadan Fasting on Physical Performance : A Systematic Review with Meta-analysis (2020). PubMed. DOI: https://pubmed.ncbi.nlm.nih.gov/31960369/
