A Guide To Training & Exercise During Ramadan
Between interrupted sleeping patterns, fasting and a lack of liquids, maintaining a normal workout plan during Ramadan can be hard.
However, with careful planning and consideration, you needn’t let this time of year throw you off course. In fact, finding the time to exercise during the holy month will help to keep energy levels up, your mind clear and your metabolism stable.
So, what’s the key to training during Ramadan? Well, the truth is, there’s no one-plan-fits-all approach. Much of what you should do will depend on you, your current fitness routine and your goals.
Here’s some top tips to help you optimise your workout plan during this special time of year…
WHAT IS RAMADAN & WHEN IS IT?
Ramadan is the Arabic name for the ninth month in the Islamic calendar, and is one of the holiest Islamic months. During Ramadan, Muslims worldwide seek to better themselves spiritually, emotionally and mentally.
Throughout the holy month, Muslims fast during daylight hours. Fasting during this time is one of the Five Pillars of Islam, fundamental rules which Muslims believe are compulsory acts ordered by God.
The Islamic calendar follows the lunar calendar, and this year, Ramadan began on Thursday 23rd March and will end on Friday 21st April.
WHEN TO TRAIN DURING RAMADAN?
Ideally, you want to aim to train an hour or two after consuming plenty of fluid and a small meal consisting of protein, carbs, and a little healthy fat. During Ramadan, that would mean exercising either after a small Iftar (the ‘break-fast’ consumed at sunset) or, if you’re ambitious, early in the morning after Suhoor (the pre-dawn meal).
Understandably, it’s not feasible for everyone to train at these times for various reasons. Making time to work out after Suhoor could mean losing out on precious sleep (and jeopardising your recovery), and while training after a small Iftar is probably the most doable, it would mean forfeiting quality time with loved ones.
While you needn’t compromise your training altogether, it’s likely you may have to draw back. With that being said, the best way to approach your training during the month of Ramadan is to aim for maintenance.
THE KEY TO NUTRITION
The first rule of nutrition during Ramadan - regardless of your fitness goals - is to consume a range of good quality whole foods, including quality protein and vegetables.
If your goal is to build or maintain muscle mass, you need to be eating enough calories and stimulating muscle growth via resistance training. Maximise your calorie intake by shifting from high-volume, low-calorie foods to low-volume, high-calorie foods. You can do this by stocking up on healthy fats like oils, avocados, egg yolks and nuts, as these provide twice as many calories per gram as protein and carbohydrates. You’ll also want whole-grain carbs, including oats, whole-wheat pasta, bagels and tortillas.
Oats, whole grains and other high-fibre foods, such as lentils, green veg, fruit and nuts release energy more slowly throughout the day and keep your blood sugar levels low. They also promote greater insulin sensitivity - ideal for those looking to burn fat.
Meanwhile, high-quality proteins, such as fish, beans, milk, whey and yoghurt will help to regulate your metabolism, prevent or slow muscle breakdown during fasting and reduce your cravings, keeping you feeling satiated for longer.
WHAT KIND OF WORKOUT IS BEST?
The general recommendation (remember, we’re only talking generally, here) is to decrease volume and intensity during the first week of Ramadan as your body gets accustomed to fasting.
CARDIO
When it comes to cardio, we recommend a light-intensity session, limited to 30 to 60 minutes of slow, steady distance every other day. Remember, you will be dehydrated, so your body will use your fat storage as a source of energy, especially if you do cardio before Iftar. You’ll also need to include a good warm-up and cool down too, as a dehydrated body is more likely to fall victim to injuries.
Bear in mind that you’ll be at the tail-end of a draining fast and, possibly, draining workday, so make sure to check in with how you feel before and throughout your training session.
WEIGHT TRAINING
Again, the key is modifying your intensity; try keeping a diary to document what you do and how your body feels. Then, see how you respond and adjust accordingly. How much you can do during this fasted month will depend on your previous levels of fitness and goals.
When you start your resistance training, we recommend choosing exercises that target the upper body before the lower body to avoid any drop in your blood pressure during or after. You’ll also want to focus on flexibility to avoid any mobility-related issues you might face, especially when you adopt your normal workout routine after Ramadan.
READ MORE: How To Improve Your Flexibility & Range Of Motion
We’re not about to tell anybody how to experience Ramadan. But we’re always happy to take the opportunity to remind you to treat yourself with kindness and to allow yourself to step back from training if you want to spend some time focused on other areas of your life. Besides, the weight room will always be there.
However, if you do feel yourself being drawn to the gym, remember, take it easy, listen to your body and assess and adjust your goals accordingly. Quality sleep should remain a priority, as should doubling down on increasing your hydration between Iftar and Suhoor. You can do this by having high water content-based fruits and veg, such as cucumber, watermelon, oranges, avocado, tomatoes and apples.
Ramadan Mubarak!
MOST POPULAR
Beginners guide to starting a running routine this year
Whether you're looking for a new fitness challenge, gearing up for a 10k run, or simply aiming to get in shape - your running journey starts here!
Running is one of the most accessible ways to get fit, relieve stress, and boost mental health but it can also be intimidating if you’re just starting out. We’ve put together a simple guide to help you get moving safely and confidently this year.
1. Set Realistic Goals
Starting with a goal can make all the difference. Begin with something achievable, like running a specific distance or time, or simply going for three short runs a week. Avoid setting high expectations right away; this will help you stay motivated without the pressure.
2. Start Slowly
A common mistake beginners make is diving in too fast. Start with a mix of walking and running, such as the “run-walk” method. Try alternating a few minutes of running with a minute of walking, gradually increasing the running intervals each week.
3. Invest in Essential Gear
A quality pair of running shoes that matches your foot type and supports your stride can greatly reduce injury risk and enhance comfort. Moisture-wicking clothing will keep you dry, especially if you're running in various weather conditions. Adding a reliable set of headphones for music and a running vest can boost motivation and keep essentials within reach on your runs.
4. Warm Up and Cool Down
Warming up prepares your muscles for the workout and can improve your performance. Start with a 5-minute brisk walk or dynamic stretches. After running, spend a few minutes cooling down with gentle stretching to help prevent stiffness and soreness.
5. Track Your Progress
Using a journal, app, or smartwatch to track your runs helps you see progress over time and keeps you motivated. Start with a baseline run, and gradually push your limits by small increments each week. Seeing improvements, no matter how small, can give you a huge confidence boost.
6. Listen to Your Body
It’s normal to feel some discomfort as you start running, but pain is a red flag. If you feel sharp or persistent pain, take a rest day and allow yourself to recover. Proper rest is crucial for building endurance and strength over time.
7. Stay Consistent
Consistency is key in building a running routine. Aim for small, steady improvements each week rather than big jumps. Finding a running buddy, joining a local park run, or having an upbeat playlist can help you stay motivated on those days when getting out the door feels tough.
8. Celebrate Milestones
Whether it’s your first mile or first week without skipping a session, take time to celebrate! Acknowledging your achievements, no matter how small, can help keep you excited about your progress.
Starting a running routine can be a life-changing decision that builds not just physical fitness but also mental resilience. So, lace up, stay positive, and enjoy the journey—your goals are just a run away!
Shop AYBL for the latest activewear to keep you motivated in achieving your fitness goals this year!
Top Activewear pieces to achieve your goals this year
It’s the new year and you’re ready to crush your gym goals and reach new PB’s, which means it’s time to invest in some new activewear pieces and you're in luck! We've got an endless supply of activewear pieces to make you look good and feel good when crushing the gym. This is the year you to be the best version of yourself so let's get it!
Adapt
Our newest collection has just launched and is ready and waiting for you to crush your goals! Adapt will have you looking fierce, feeling unstoppable in the gym. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
The best part about this collection is that it offers versatility with the Sports Bra which can be worn in 4 different ways so you can style it however you wish!
Launched in 6 colours: Black, Slate, Green, Brown, Pink and Iris Blue and available in the below styles:
- Seamless Sports bra (worn 4 ways)
- Seamless Zip Jacket
- Seamless Crop top
- Seamless Shorts
- Seamless Leggings
So flex your style, adapt to your strength, and crush your goals with our latest Adapt collection. Shop here.
Empower
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in many styles such as Leggings, Shorts, Sports Bra, Crop top, Long Sleeve crop top and available in 26 colours you’ll be spoilt for choice!
So push your limits and look your best in our Empower Collection. Shop here.
Balance V3
Balance V3 is another one of our bestsellers and not to mention - a workout wardrobe essential! It supports you from daily workouts to PB achievements. With contour detailing, flattering v neckline shaping, and bold colours, it's a collection worth exploring.
Available in Shorts, Leggings, Sports Bra, Strappy Sports Bra, Zip Jacket & Crop Top and in 26 different colours - this collection is perfected for your performance to help smash your goals. Shop Balance V3 here.
Essential Bras
These are a must-have for any workout wardrobe, and we've got a range of flattering styles and colours to suit any leggings or shorts. Whether you prefer a classic racerback or something with a little more support, our essential bras are perfect for an effortless range of movements.
Shop Essential Bras here
So there you have it, outfits with your name on - ready for you to crush your goals this year! Remember, the right activewear not only enhances your performance but also motivates you to show up and give your best every day. If you're looking for even more collections or accessories to style with, head over to our website.
AYBL Now Available in JD Sports
WE’VE GOT BIG NEWS! 👀
We’re thrilled to announce that AYBL is now available in JD Sports stores across the UK, Scotland & Ireland!
You can now shop AYBL in real life at selected JD stores across the UK, Scotland, and Ireland. Discover our latest releases alongside your favourite best-sellers, all designed to fit your active lifestyle. Here’s everything you need to know about our in-store collections:
What are some of the store locations?
What items can you shop in-store?
Empower Collection
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in selected styles:
- Sports bra
- Full Zip Jacket
- Leggings
- Shorts
Adapt Collection
Get your hands on our newest collection launched this month! Adapt will have you looking fierce, feeling unstoppable, and help you smash your gym goals. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
Available in selected styles:
- Sports Bra
- Zip Jacket
- Leggings
Varsity Collection
Varsity, our trendiest loungewear collection yet. With a cool and playful edge, each piece is designed for comfort and effortless style. Varsity is the ultimate upgrade to your off-duty essentials. Made to wear as a pump cover or as a lounging set, it's everyone's go-to fit.
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
Not only have we launched in-store, but you can also shop AYBL online at JD Sports! Whether you prefer the ease of browsing from home or a fun shopping trip with the girls, JD is here to enhance your shopping experience with us like never before!
One collection that deserves your attention is the Sports Club Collection. Made for ultimate comfort, it features soft fleece-lined sweat fabric and an oversized fit, making it perfect to layer over your activewear for the gym or wear as a cozy lounging set. It’s the go-to fit everyone’s loving!
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
This is just the beginning—we can’t wait to see you shop AYBL IRL! Visit your nearest JD store to explore our AYBL fits’, and don’t forget to share your experience on socials by tagging us. See you there! Shop the full range of AYBL online at JD or visit us in-store to discover your favourites today!