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Back to training after Ramadan

By DinFit · Published 29 October 2026 · How these articles are made

Every claim on this page names its source. It has been checked against those sources, not reviewed by a health professional.

A 2013 analysis of 103 studies found that stopping strength training lowers strength, and more so the longer the break lasts.1 In a 2024 trial of 40 physically active men, sleep quality that had worsened during Ramadan was back near its starting level three weeks after it ended.2 The World Health Organization's 2020 guidelines say that some activity is better than none, and suggest starting small and building up over time.3

If you would like a plan of your own that works around fasting days, DinFit's free plan builds one from your answers and sends it by email.

Why can the first week back feel hard?

In the 2013 analysis, the loss of strength was larger in people over 65, and larger in inactive people than in recreational athletes.1 During Ramadan itself, total sleep fell by about an hour a night across 24 studies.4 In the 2024 trial, sleep quality was worse in the middle and at the end of Ramadan, whether the men trained in the late afternoon or at night, and recovered within three weeks of its end.2

Who this research is about

The 2013 analysis looked at stopping training completely, not at Ramadan.1 The 2024 trial was of men only, training with weights, and measured sleep quality with a questionnaire.2

How should you build back up?

The WHO guidelines recommend 150 to 300 minutes of moderate aerobic activity a week, or 75 to 150 minutes of vigorous activity, and muscle-strengthening on 2 or more days a week.3 For strength, the American College of Sports Medicine's 2026 position stand found gains greater with two or more sessions a week and recommends at least two sets per exercise, and its authors suggest stopping two to three reps short of failure.5 Strength training in Ramadan covers what the research found about lifting through the month.

Who this research is about

The WHO guidelines are about health, for adults in general.3 The position stand is about healthy adults, and its authors say the evidence cannot set exact targets.5

Back to regular sleep and meals

A joint statement by the American Academy of Sleep Medicine and the Sleep Research Society recommends that adults sleep 7 or more hours a night, regularly.6 With the day's meals back, the International Society of Sports Nutrition's protein advice applies as written: doses of about 20 to 40 grams, ideally spread every 3 to 4 hours, for healthy people who exercise.7

Who this research is about

The sleep statement is about healthy adults in general.6 The protein advice is written for healthy people who exercise.7

If you live with a health condition, take regular medication, are pregnant or breastfeeding, or have had an eating disorder, talk to your doctor about training and eating while you fast.

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A free plan, built around your week

DinFit's free plan is a personalised training and eating plan, sent to you by email as a PDF, with every claim in it naming its source.

Choose to have it work around prayer and fasting days, and it adds a section on training, eating and sleep on fasting days, for the parts your plan covers.

Get your free plan

Sources

Every source is described in our own words; none is quoted.

  1. Bosquet L, Berryman N, Dupuy O, et al. Effect of training cessation on muscular performance: a meta-analysis. Scand J Med Sci Sports. 2013;23(3):e140-149. PMID 23347054. Record on PubMed
  2. Triki R, Ben Abderrahman A, Salhi I, et al. Effects of time-of-day resistance training on muscle strength, hormonal adaptations, and sleep quality during Ramadan fasting. Front Nutr. 2024;11:1439738. PMID 39628468. Full text on PMC
  3. Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451-1462. PMID 33239350. Full text on PMC
  4. Faris MAE, Jahrami HA, Alhayki FA, et al. Effect of diurnal fasting on sleep during Ramadan: a systematic review and meta-analysis. Sleep Breath. 2020;24(2):771-782. PMID 31832984. Record on PubMed
  5. Currier BS, D'Souza AC, Singh MAF, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872. PMID 41843416. Full text on PMC
  6. Watson NF, Badr MS, Belenky G, et al. Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. J Clin Sleep Med. 2015;11(6):591-2. PMID 25979105. Full text on PMC
  7. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. PMID 28642676. Full text on PMC

About DinFit

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