Ramadan fasting can be incredibly meaningful, but it also changes your energy, hydration, sleep, and recovery, especially over 40 when hormones, muscle maintenance, and stress tolerance matter more than ever. The goal during Ramadan is not to push harder, it’s to train smarter so you feel good, stay strong, and avoid the crash that makes many women quit altogether.
Even if you’re not Muslim, this guide is still useful because the principles apply to any time you’re eating within a smaller window, traveling, working long shifts, or going through a season where sleep and routine are disrupted.
Understand what fasting changes in your body
When you’re fasting from dawn till sunset, your body is doing two things that affect training. First, you’re running with lower available fuel during the day, so intensity feels harder.
Second, you’re not drinking water, which means dehydration can creep up quickly and show up as fatigue, headaches, constipation, higher cravings, and poor workout performance. Over 40, recovery is often slower, so this matters more than it used to.
Choose the best workout time during Ramadan
For most women, the biggest “unlock” is timing your training so you can hydrate and recover properly.
Option 1: Train after sunset (Iftar)
This is the most comfortable option because you can drink water and eat something light before training. It also reduces the risk of dizziness and dehydration.
A simple approach is to break your fast with water and something small, then train, then eat your main meal afterward.
Option 2: Train before sunrise (Suhoor)
This can work well if evenings are busy, you sleep early, or you simply feel better training in the morning. The key is to keep the workout moderate and make sure you eat and drink before the fast begins.
What to avoid when possible
Very intense workouts during the fasting hours, especially in hot weather, tend to backfire for many women over 40. If you love moving during the day, keep it gentle and save hard sessions for times when you can drink.
The best types of exercise while fasting
You don’t need to stop training during Ramadan. You just need to be strategic about what you do.
Walking is the best “Ramadan friendly” movement
Walking supports blood sugar, mood, digestion, and fat loss without draining you. It’s also easier to recover from when sleep is changing. If it’s hot outside, walk indoors or choose a shaded, cooler time.
Strength training is your best tool over 40
Strength training helps you maintain muscle, support your metabolism, and protect bone density. During Ramadan, the win is consistency, not max effort.
A realistic goal is two to three strength sessions per week, kept shorter than usual.
Mobility and stretching help you feel better fast
A few minutes of mobility work can reduce stiffness, improve recovery, and help you stay active even on low-energy days. This is especially helpful if your sleep schedule changes.⚠️.
Hydration tips for Ramadan fasting and workouts
Hydration is often the difference between “I feel fine” and “Why am I exhausted?”
Between sunset and dawn:
- Sip water steadily rather than chugging it all at once
- Aim to drink consistently through the evening and again at Suhoor
- Consider electrolytes if you get headaches, cramps, or you sweat a lot
If you notice dark urine, frequent headaches, or muscle cramping, treat that as a hydration signal and adjust your evening routine.
Sleep and recovery during Ramadan over 40
Ramadan can shift bedtime, wake time, and sleep quality. When sleep is reduced, your body feels workouts as harder, cravings can increase, and recovery can suffer.
Support your recovery by:
- Reducing workout intensity rather than skipping movement entirely
- Keeping walks easy and refreshing
- Avoiding caffeine too late in your eating window
- Using a simple wind-down routine after evening meals
During Ramadan, your best training plan is the one that respects your recovery.
Fitness during Ramadan should feel challenging but safe. Scale back if you notice dizziness, feeling faint, an unusually racing heart, or headaches that keep returning. Swap the session for walking or mobility and train again when you can hydrate and fuel properly.
A realistic Ramadan fitness routine you can follow
If you want a simple weekly structure:
- Strength training 2 to 3 times per week
- Walking most days, even if it’s just 15 to 30 minutes
- Mobility daily for 5 to 10 minutes
- Train after sunset or before sunrise, depending on what feels best
- Hydrate consistently between sunset and dawn
Ramadan is not the time to chase perfection. It’s the time to stay consistent, keep your body healthy, and choose workouts that support your energy instead of draining it.
If you’re taking part in Ramadan, let me know, are you training before sunrise or after sunset this year?