Working Out During Ramadan: A Practical Guide for UAE Gym-Goers
Ramadan started today in the UAE. Your training schedule just changed — and that's fine, if you know what to do with it.
Fasting for 13 hours a day in February heat isn't the same as a normal week of training. Going to the gym during Ramadan requires a different approach — your energy, your hydration, and your recovery are all operating differently. Try to train like it's any other month and you'll either burn out or skip the gym entirely.
Neither of those has to happen.
This guide covers the practical reality of training during Ramadan in the UAE: when to go, how hard to push, what to eat at Suhoor and Iftar if you want to keep your fitness, and how UAE gyms typically shift their hours to accommodate late-night sessions.
The Short Answer on Training During Ramadan
Training during Ramadan in the UAE is completely manageable — but the approach needs to change. The fasting window runs roughly 13 hours, from Imsak (around 5:40am) to Iftar (around 6:15pm in Dubai). That leaves a solid window after Iftar to train. Most people find the best results training 1-2 hours post-Iftar, when the body has had a chance to re-hydrate and start restoring glycogen. Pre-Suhoor sessions (before 5am) are a second option for morning people who prefer training in a fasted state. The key adjustment is intensity: reduce weight loads by 10-15%, cut session length to 45-60 minutes, and drop high-intensity interval work during the fasting hours entirely.
When Should You Actually Train?
You have three realistic windows during Ramadan. Each suits a different type of person.
| Training Window | Best For | Key Advantage | Watch Out For |
|---|---|---|---|
| 1–2 hrs after Iftar (8–10pm+) | Most people | Partially fueled, cooler temps, gyms open late | Eating too much at Iftar before training |
| Before Suhoor (4–5am) | Morning people, fasted trainers | Immediate post-workout meal, quiet gym | Sleep deprivation if you've stayed up late |
| During fasting hours | Light mobility work only | Keeps habit alive if schedule forces it | Peak dehydration, high injury risk |
1–2 Hours After Iftar (Most People's Best Option)
This is the most popular window for a reason. By the time you've broken your fast, eaten a proper Iftar meal, and let your body start absorbing it — you're looking at 8pm or later. You're partially re-fueled, re-hydrated, and your energy levels are recovering.
The added bonus in the UAE: the heat has dropped. Training outdoors or in a gym without strong air conditioning becomes significantly more manageable after sunset. Many gyms in Dubai and Abu Dhabi extend their hours during Ramadan to stay open until midnight or 2am precisely because demand for this slot spikes.
For 24-hour gyms in Dubai for late-night Ramadan sessions, this window is ideal — you're training when the gym is quieter, the temperature is lower, and your body is actually fueled.
Before Suhoor (4am–5am)
This works well if you're already a morning person, or if you prefer training in a fasted state. A short, lower-intensity session — 30-40 minutes of weights or moderate cardio — before Suhoor means you can eat immediately after. That meal becomes your immediate post-workout nutrition, which is well-timed for muscle recovery.
The downside: you're training on 6-8 hours of sleep that probably started late. If you're already sleep-deprived, this slot does more harm than good.
During Fasting Hours (Not Recommended for Most)
Training during the fasting window — especially in the afternoon — is the highest-risk option. You're at peak dehydration, glycogen stores are depleted, and body temperature regulation is compromised. The Khaleej Times has quoted several UAE-based sports medicine specialists warning against high-intensity exercise during daylight fasting hours, particularly for those with cardiovascular risk factors.
If you must train during fasting hours — some schedules simply don't allow otherwise — keep it to a 20-30 minute walk or very light mobility work. Nothing that spikes your heart rate significantly.
How to Adjust Your Training Intensity
The goal during Ramadan isn't to make gains. It's to maintain what you've built, keep the habit alive, and come out the other side without having lost significant muscle or fitness. That's a realistic and worthwhile goal — but it requires a different approach to each training type.
Weight Training
Reduce your working weights by 10-15% and add sets rather than reps. So if you normally do 3 sets of 80kg squats, try 4 sets of 67-70kg. This approach, recommended by sports scientists at PureGym UAE, keeps training volume high enough to preserve muscle while reducing the absolute load on your system when recovery capacity is reduced.
Rest periods matter more than usual. Take 90-120 seconds between sets instead of trying to push through quickly. Your cardiovascular system is working harder on less fuel.
Cardio and HIIT
This is where most people overdo it. High-intensity intervals and long cardio sessions are hard to sustain when you're dehydrated for 13 hours. Two moderate cardio sessions per week — 30 minutes at a pace you can hold a conversation through — is enough to preserve your cardio base. You don't need to do more.
HIIT sessions, spin classes, and long runs are best paused until after Ramadan, or kept very short (15-20 minutes maximum, post-Iftar only, with full hydration beforehand).
Yoga, Pilates, and Mobility Work
This is actually a good month to lean into lower-intensity mind-body training. Yoga and Pilates sessions fit well during fasting hours (if your studio has air conditioning) without the dehydration risk of intense cardio. They also complement Ramadan's reflective pace. You'll find yoga and Pilates studios across the UAE that run Ramadan-appropriate daytime sessions.
How UAE Gyms Adjust Their Hours During Ramadan
Most major gyms in the UAE shift their operating hours significantly during Ramadan to match where demand actually is: late evening and early morning. Here's the general pattern you'll see across Dubai, Abu Dhabi, and Sharjah.
During Ramadan in the UAE, gyms typically extend their evening hours significantly — many staying open until midnight or 2am to serve the post-Iftar crowd. Morning hours are often pushed later (opening at 8-9am instead of 6am) to accommodate members who stay up late for Taraweeh prayers and social gatherings. 24-hour gyms maintain continuous access, which makes them particularly popular during Ramadan for members whose schedules shift into non-traditional training hours. Chain gyms like GymNation and Fitness First in Dubai and Abu Dhabi historically announce their Ramadan schedules in the first week of the holy month — check their social media or call ahead before your first session.
Independent studios and boutique gyms vary more widely. Some reduce classes, some add late-night slots. The safest approach: check the gym's Instagram or call them directly in the first few days of Ramadan.
If you're still looking for a gym that suits your Ramadan schedule, the Gymzone directory lists over 3,000 gyms across all 7 Emirates — filter by location, amenities, and category to find one near you.
What to Eat at Suhoor and Iftar if You're Training
Nutrition timing matters more during Ramadan than almost any other month. You have two eating windows. Both need to be intentional if you want to train effectively.
Suhoor: Build Your Foundation
Suhoor is your pre-fast meal, and if you're training the following evening, it's essentially your long-acting pre-workout fuel. Prioritise slow-digesting carbohydrates (oats, whole grain bread, brown rice) and a solid protein source (eggs, Greek yogurt, lentils). Avoid very salty food — it accelerates dehydration during the fast. Drink 500-750ml of water with your Suhoor meal. The Academy of Nutrition and Dietetics recommends beginning the fasting day in a fully hydrated state; losing even 2% of body weight through dehydration noticeably impairs strength and coordination.
Iftar: Break Fast Right, Then Fuel
Break your fast with dates and water — the traditional approach is also scientifically sound. Dates provide fast-digesting glucose that starts restoring blood sugar quickly, while water begins the rehydration process. Then eat a proper Iftar meal before training. Don't train immediately after breaking fast; give yourself 60-90 minutes. Your training session should ideally happen 2 hours post-Iftar, after a balanced meal of lean protein, complex carbs, and vegetables. After training, have a protein-rich snack or small meal before bed — this is when your muscles are most receptive to recovery nutrients.
Drink water consistently between Iftar and Suhoor. A target of 2-3 litres across the non-fasting hours is realistic and important, especially if you're training and sweating.
Will You Lose Muscle During Ramadan?
Muscle loss during Ramadan is real but often overstated. Research published in the Journal of the International Society of Sports Nutrition found that trained athletes who maintained resistance training and adequate protein intake during Ramadan preserved the majority of their muscle mass over four weeks, with body composition changes comparable to a standard moderate calorie restriction period. The key variables are protein intake (aim for 1.6-2g per kg of body weight spread across Suhoor and Iftar meals) and continued resistance training.
What accelerates muscle loss is stopping training entirely, under-eating protein, and doing excessive cardio without enough fuel. None of those are inevitable. If you keep showing up — even for shorter, lighter sessions — and you eat enough protein at Suhoor and Iftar, you'll come out of Ramadan with most of what you came in with.
Finding a Gym That Works for Your Ramadan Schedule
The right gym during Ramadan is one that's open when you want to train and close enough that you'll actually go. Late-night access, extended post-Iftar hours, and location near your home or workplace all matter more than usual when your window for training is narrower. If you're not sure what else to look for, our guide on how to choose the right gym in the UAE walks through the key factors — from equipment to contracts to community.
If you're looking for a gym with late-night hours, it's worth filtering specifically for gyms with 24-hour access or extended Ramadan schedules. Our guide to 24-hour gyms in Dubai covers the options across the major areas — Marina, JLT, Business Bay, Deira, and more.
For a broader search — whether you're in Dubai, Abu Dhabi, Sharjah, or anywhere else across the UAE — browse gyms on Gymzone. Filter by your emirate, amenities like 24-hour access or women-only sections, and read reviews from other members before committing. Your next gym is already listed.