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Weight/Strength Training in Ramadhan

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abu mohammed
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#1 [Permalink] Posted on 31st May 2014 19:57
Any brothers on the forum who do strength training. Anyway what do you do in Ramadhan? Do you guys take a break for the whole month or only train for a few weeks in the month? If you train is it only after iftaar? Do you lift light or heavy during this month?

Myself, last Ramadhan I probably only trained two days for two weeks after iftaar, for about 15-20 minutes. I would only eat a little after iftaar. Dates in the masjid, drink plenty of water and have some fruits when I got home. Train for a little while, then shower, eat and go to the masjid for isha/tarawih.


Those that train throughout the year what do you continue in Ramadhan? Please comment
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#2 [Permalink] Posted on 31st May 2014 20:52
How you do it totally depends on you, what many do is they train either an hour before the fast opens or after taraweeh.

Training wise if you're a heavy volume guy, then you'll have to cut down the exercises, simply put you won't have enough in the tank to get you through it and if you do soldier it out either through the workout or after it you'll have a black out, so drop all assistance exercises and stick strictly to compounds for the month. There's a few ways of going about it though and no set way, at the end of the day it's what works for you. Also a lot depends on your schedule, how much time you have etc.

Importantly and rightly so, many choose not to lift at all during this month in order to take full blessings from it, you might loose some gains but not much your body will have something called muscle memory, so if you do loose some gains you can easily regain it later.

That's all I can think of right now, if you have any questions then feel free to ask.
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#3 [Permalink] Posted on 1st June 2014 01:16
Just a reminder

Please always post in the correct section. Categories are there for a reason and posting too many times in the wrong section increases our work to move it to the correct section. Doing this often could enable temporary restrictions on starting new topics.
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#4 [Permalink] Posted on 1st June 2014 02:17
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#5 [Permalink] Posted on 1st June 2014 11:15
salaam

how about doing just one set of compound lifts about 4 times a week before iftari for maintenance?
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#6 [Permalink] Posted on 1st June 2014 11:31
If you are a heavy lifter, and do serious weight lifting all year round. Ramadhan is the best time to take a break. And give your muscles a complete 4 weeks rest. You will not reduce any pure muscles mass. Only some water retention loss. But once you will return back, your muscles would be ready and fully rested for some serious lifting, whose benefits you will reap for months. Just my observation. I personally feel year round weight lifters, should definitely take a break in Ramadhan . It is good for muscle development.
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#7 [Permalink] Posted on 1st June 2014 12:49
Malak wrote:
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Any reason why this was posted in Hadeeth section? Or is it ok to move to appropriate section?
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#8 [Permalink] Posted on 1st June 2014 18:45
Yasin wrote:
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I never realised this to be honest. By all means move it to wherever you feel is appropriate
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#9 [Permalink] Posted on 1st June 2014 19:00
Moved to Ramadhaan section.
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#10 [Permalink] Posted on 1st June 2014 19:01
xs11ax wrote:
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When you say one set of compound lifts 4 times a week do you mean the same compound exercise 4 times a week or change it? Also how many sets/reps are you recommending.

I found this link from brother jinn useful: stronglifts.com/ramadan-weight-lifting-training-build-mus...
I will probably do something like this. I only plan to train 2-3 times a week for 30-45 minutes only for two weeks mainly for maintenance.
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#11 [Permalink] Posted on 1st June 2014 20:17
Malak wrote:
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i meant a full body workout using just compound lifts. 4 days on 3 days off. this is just for maintenance, as i have found taking a month off will set you back a bit. btw i am not a dedicated lifter so just take this as a suggestion.
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