Why UAE Prefers Pre-Iftar Workouts

Ramadan and Workout in UAE: Why the Pre-Iftar 'Golden Hour' is So Popular?

Gyms and running communities in the UAE live by a unique rhythm during Ramadan. As sunset approaches and the time for iftar draws near, gyms become crowded, and more runners appear on outdoor tracks. The last one to two hours before breaking the fast—often referred to as the 'golden hour'—has become the busiest workout period. This timeframe is not called the golden hour by accident: it offers mental liberation, physiological benefits, and practical flexibility all at once.

The month of Ramadan is not about pursuing performance, but about balance. With fasting, work, family, and religious obligations, exercise needs to be redefined. The golden hour in this system is a kind of compromise: it provides an opportunity for movement without overburdening the body.

Psychology of the End-of-Day Momentum

For many, the final hours of the fast are mentally the most challenging. Energy levels are lower, concentration may decrease, and the body is already longing for fluid and nourishment. It's precisely in this state that exercise offers a unique experience. Exercise during this time is not just physical activity, but also a distraction: it helps shift focus from hunger and thirst to rhythm, breathing, and movement.

The power of the golden hour lies precisely here. Exercise does not interrupt work in the middle of the day and is not relegated to late at night when family activities take precedence. Movement at the end of the day, just before iftar, provides mental closure: a person feels they have accomplished their daily goal and can sit down to the evening meal deservedly.

Physiological Background: Low Insulin Levels, Efficient Fat Usage

During fasting, insulin levels are lower, and glycogen stores are partly depleted. In such conditions, the body turns more to fat stores for energy. This state is particularly favorable for low- to moderate-intensity aerobic exercises. A light run, brisk walk, or moderate-intensity circuit training during this time can result in effective fat burning.

Another advantage of the golden hour is the timing of recovery. Shortly after finishing the exercise, iftar arrives, allowing for immediate fluid replenishment and nutrient intake. The quick intake of water, carbohydrates, and proteins can help minimize muscle breakdown and support recovery. This combination—controlled exertion followed by immediate nourishment—gives this timeframe its 'golden' characteristic.

Two Peak Times During Ramadan

Generally, during Ramadan, there are two distinctive peak activity times observed in gyms. The first is in the one to two hours before iftar, and the second occurs one to three hours after the meal. The two time slots serve different purposes.

Pre-iftar workouts are typically lighter, with a focus on endurance-building activities. The emphasis is on movement quality, technique, and basic endurance. In contrast, post-iftar workouts are often more intense: strength development, weightlifting, and higher-load intervals take center stage. During this time, hydration and replenished energy stores facilitate higher intensity.

However, popularity tends to lean towards the golden hour. This is partly practical: many wish to get the workout done before the evening activities. Moreover, exercising at the end of the day structures the day and provides closure to the fast.

Runners and the Golden Hour

Running communities are particularly active in this period. For those preparing for 5K and 10K distances, Ramadan is not necessarily a month of peak performance but rather a time for maintaining endurance. Pre-iftar runs of 30–45 minutes at an easy pace offer an ideal compromise. The effort is not too intense, yet sufficient to maintain routine.

Many report feeling 'lighter' moving on an empty stomach. The body is not preoccupied with digestion, and the rhythm of the movements becomes more refined. However, intensive pace runs or interval sessions typically fit better into the post-iftar timeslot when the body is hydrated and refueled with energy.

Early Morning Alternative

Although the golden hour dominates, there is another option: a workout after the Fajr morning prayer. In this case, individuals consume a light, hydrating suhoor meal, then exercise an hour or two later. This timeslot may be advantageous for those wishing to train at higher intensity, as there’s still an opportunity for fluid and carbohydrate intake right before exertion.

However, early morning workouts come with risks. Lack of sleep, excessive exertion, or inadequate recovery can quickly lead to fatigue. The month of Ramadan is not about setting records but about managing exertion wisely. Those opting for this timeslot must pay special attention to energy levels throughout the day and the quality of rest.

Efficiency, Not Ease

The popularity of the golden hour doesn’t stem from it being the easiest time to work out. Quite the opposite: exercising at the end of the fast requires discipline and self-awareness. The key to success is controlling intensity. Excessive exertion can easily lead to exhaustion or dehydration, whereas a consciously structured, moderate workout provides stability and continuity.

During Ramadan in the UAE, fitness doesn’t halt but merely transforms. The philosophy of the golden hour reflects this adaptation well: exercise is not a competition but a tool to maintain balance. Movement at the end of the day, just before iftar, simultaneously offers physiological benefits, mental closure, and practical scheduling.

This time window has become the busiest because it fits perfectly with Ramadan's rhythm. Controlled effort is followed by immediate nourishment, physical exertion is concluded by communal experience, then family dining. In this harmony lies the true value of the golden hour: it is not merely a workout time but a dignified conclusion to a consciously structured day.