8 Exercises to maintain muscle through Ramadan

Fasting during Ramadan does not mean losing muscle mass. With the right training approach, you can maintain strength and even improve muscle definition throughout the month.

Muscle maintenance comes down to smart movement, controlled intensity, and proper nutrition during non-fasting hours. The exercises below target major muscle groups and can be done at home with minimal equipment, making them ideal for Ramadan workouts.

Can You Maintain Muscle While Fasting?

Yes. Maintaining muscle during Ramadan is possible if you:

• Continue resistance-based training
• Reduce intensity slightly to manage energy
• Prioritise protein intake at iftar and suhoor
• Stay consistent with movement

The key during Ramadan is maintenance, not progression.

Upper Body Exercises

1. Pull Ups

Target: Back, Biceps

Using a pronated grip, grab the bar slightly wider than shoulder width and pull until your chin passes the bar. For more biceps activation, use a supinated grip.

Recommended: 3 sets of 8–10 reps
Tip: Slow the tempo or pause at the top for increased time under tension.

2. Chest Dips

Target: Chest, Triceps, Shoulders

Use benches, chairs, or sturdy boxes. Place hands slightly wider than shoulder width and lower until your chest reaches hand level before pressing back up.

Recommended: 3 sets of 8–10 reps
Tip: Control the descent to maximise muscle engagement.

3. Superman (Reacher Row)

Target: Back

Lie face down with arms extended forward. Contract your back and glutes while lifting your arms slightly off the ground.

Recommended: 3 sets of 10 reps
Tip: Hold a towel and simulate a rowing motion to increase resistance.

4. Diamond Push-Ups (Reacher Row)

Target: Triceps, Chest

Form a diamond shape with your hands beneath your chest and perform a push-up while keeping elbows tight.

Recommended: 3 sets of 8–12 reps
Tip: Pause at the bottom for added intensity.

5. Plank to Push-Up

Target: Core, Shoulders, Forearms

Start in a forearm plank. Transition one hand at a time into a push-up position, then return to plank.

Recommended: 3 sets of 10 controlled reps
Tip: Keep hips stable to engage the core fully.

6. Pike Push-Ups

Target: Shoulders

From a push-up position, raise hips to form an inverted V shape. Lower head toward the floor, then press back up.

Recommended: 3 sets of 8–10 reps
Tip: Elevate feet on a box to increase difficulty.

Lower Body Exercises

7. Goblet Squats

Target: Quads, Hamstrings, Glutes

Hold a weight close to your chest and squat with a slightly wider stance.

Recommended: 3 sets of 10 reps
Tip: Pause at the bottom to increase time under tension.

8. Weighted Lunges

Target: Quads, Hamstrings, Glutes

Hold weights at your sides and lunge forward, alternating legs.

Recommended: 3 sets of 10 reps per leg
Tip: Add a jump between lunges for a higher intensity variation.

How to Structure Your Ramadan Workout

For best results during Ramadan:

• Train after suhoor or 45–60 minutes before iftar
• Keep sessions under 45 minutes
• Focus on form over volume
• Allow proper recovery and sleep

Maintaining muscle during Ramadan is about consistency and smart programming rather than pushing maximum loads.

Nutrition Matters

Training alone is not enough. To maintain muscle mass while fasting:

• Prioritise protein-rich meals at iftar and suhoor
• Stay hydrated between sunset and sunrise
• Avoid excessive processed foods
• Balance carbohydrates and healthy fats

You can also explore our healthy Ramadan meal guide to support your training goals.

Stay Consistent This Ramadan

These eight exercises can help you maintain muscle and strength throughout Ramadan, whether you’re training at home or in the gym. With controlled intensity and proper nutrition, you can finish the month feeling strong and energised.

Tag your home workouts on Instagram @sunsandsports and explore more Ramadan fitness tips on the SSS blog.

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