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Strength training in Ramadan, and keeping your muscle

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.

In a 2023 trial, 40 healthy men did whole-body weight training four days a week through Ramadan, half in the late afternoon while fasting and half in the late evening after eating, and neither group lost muscle size or strength, while strength rose more in those who trained after breaking the fast.1 A 2023 sports medicine guideline for healthy people suggests keeping strength sessions in the week, once or twice, so that training does not drop so far that fitness is lost.2 Below is when to lift, how much, and how to eat around it.

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.

Can you keep lifting while you fast?

A 2020 review that pooled 11 studies found that strength was not affected by Ramadan fasting, while power in sprint tests fell.3 A 2024 overview of 14 systematic reviews linked training through Ramadan with lower results in high-intensity exercise tests among athletes.4 The guideline gives strength work a reason: to limit any loss of muscle protein when you eat or train less, and to keep your muscles working well.2

Who this research is about

The reviews in that overview were rated low to critically low in quality, and were of athletes and physically active people.4 The 2023 trial was one trial, of 40 men.1

Fasted or fed: when should you lift?

In the 2023 trial, squat and deadlift strength rose by the end of Ramadan only in the group that trained in the late evening, after eating, and the authors suggest training after breaking the fast.1 The guideline suggests short strength sessions in the hour or two before iftar, and keeps hard sessions for after iftar where possible.2 The best time to work out in Ramadan compares the times of day.

Who this research is about

That trial was of healthy men, so it says nothing directly about women.1 The guideline's recommendations are expert opinion, written mostly for athletes.2

How hard and how often?

The American College of Sports Medicine's 2026 position stand found strength gains greater with two or more sessions a week, and recommends at least two sets per exercise.5 Its authors suggest stopping two to three reps short of failure, and say the evidence cannot set exact targets.5 For Ramadan, the guideline suggests a lighter first week, then building up, and making hard sessions before iftar 10 to 30 percent shorter than usual.2 A 2013 analysis of 103 studies found that stopping strength training altogether lowers strength, more so the longer the break.6

Who this research is about

The position stand is about healthy adults in general, not about fasting.5 The 2013 analysis looked at stopping training completely, not at Ramadan.6

What about protein?

The International Society of Sports Nutrition describes protein doses of about 20 to 40 grams, ideally spread every 3 to 4 hours, for healthy people who exercise.7 With only iftar and suhoor to eat in, sharing your protein between them fits that advice to the hours you have, which is DinFit's own suggestion rather than the Society's.7 A 2023 review found that adult athletes' protein intake held steady during Ramadan.8 What to eat at suhoor when you train goes through the meal itself.

Who this research is about

The protein advice is written for healthy people who exercise, not for fasting.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.

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Sources

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

  1. Triki R, Zouhal H, Chtourou H, et al. Timing of Resistance Training During Ramadan Fasting and Its Effects on Muscle Strength and Hypertrophy. Int J Sports Physiol Perform. 2023;18(6):579-589. PMID 37068775. Record on PubMed
  2. Chamari K, Guezguez F, Khalladi K, et al. Aspetar clinical guidelines: Ramadan fasting and exercise for healthy individuals. Tunis Med. 2023;101(1):1-14. PMID 37682254. Full text on PMC
  3. Abaïdia AE, Daab W, Bouzid MA. Effects of Ramadan Fasting on Physical Performance: A Systematic Review with Meta-analysis. Sports Med. 2020;50(5):1009-1026. PMID 31960369. Record on PubMed
  4. Trabelsi K, Ammar A, Boukhris O, et al. Ramadan intermittent fasting and its association with health-related indices and exercise test performance in athletes and physically active individuals: an overview of systematic reviews. Br J Sports Med. 2024;58(3):136-143. PMID 37923379. 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. 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
  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
  8. Trabelsi K, Ammar A, Boukhris O, et al. Dietary Intake and Body Composition During Ramadan in Athletes: A Systematic Review and Meta-Analysis With Meta-Regression. J Am Nutr Assoc. 2023;42(1):101-122. PMID 35512756. Record on PubMed

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