Fasting is a rapidly popular lifestyle choice among many, whether for health, weight reduction, or faith. But what happens when fitness goals collide with fasting? Is it possible to train effectively when you don’t eat for hours on end? The answer is a resounding yes! 

The trick lies in smart training timing, drinking plenty of water, and understanding how your body responds to exercise while fasting. This guide will cover essential strategies for staying active while fasting, helping personal trainers guide their clients through this unique fitness challenge.

Understanding Full-Day & Intermittent Fasting for Fitness

Fasting isn’t a one-size-fits-all approach. There are different types of fasting, each affecting workouts in unique ways. Here are the two most popular variants:

  1. Full-day fasting requires extended hours without food, often 12–24 hours. Energy levels fluctuate, and training must be adjusted accordingly.
  2. Intermittent fasting (IF) includes planned fasting and feeding times. In the popular 16:8 format, clients fast for 16 hours and have an 8-hour eating window. This format is more manageable during exercise but still requires planned refuelling.

Personal trainers can plan training programs with energy and performance conservation. This means they need to adjust the intensity and duration of workouts to ensure clients don’t exert too much when their energy levels are low due to fasting. By learning about different forms of fasts, trainers can effectively manage their clients’ energy levels during workouts.

Scheduling Workouts at Peak Energy

Training on a fast can be wonderful for some and exhausting for others. That’s why timing is critical. 

  • Pre-Eating Window: This is suitable for those who prefer training while fasting. Fat burning may be greater, but energy will be lower.
  • During Eating Window: Suitable for those who desire optimal performance and faster recovery after training.
  • After-Eating Window: This is ideal for those who prefer training after meals but cannot fit in workouts during eating times.

Personal trainers could get clients to experiment with different timing methods to find what works for their bodies and goals.

Choosing the Right Workouts

Not all exercises are equal when fasting. Choosing the right intensity is essential. Here are three workout types and when they’re most suitable, with practical examples of each:

Low-Intensity Workouts 

Best for Full-Day & Intermittent Fasting

  • Walking or light jogging
  • Yoga or Pilates
  • Flexibility and mobility exercises

Medium-Intensity Exercising 

Optimal Time for During Eating Window

  • Moderate weight strength training
  • Body exercises (pushups, squats, lunges)
  • Low-intensity cycling

High-Intensity Exercising 

Optimal Time for During or Immediately After Eating Window

  • HIIT (high-intensity interval training)
  • Heavyweight workouts
  • Sprints or high-level cardio

Trainers must control client programs according to fasting protocols so that they do not exert too much when their energy levels are low.

Staying Hydrated: The Fastest Fasting Hack

Hydration is imperative during fasting. Dehydration can lead to fatigue, headaches, and muscle cramping, impacting exercise performance.

Hydration Tips:

  • Increase water intake when fasting.
  • Add electrolytes (sodium, potassium, magnesium) for even more balance.
  • Use plain water, herbal tea, or black coffee and never sugary drinks.
  • Consume coconut water as a natural electrolyte.

Balanced hydration helps clients’ stamina and recovery despite no food.

The Role of Sleep in Muscle Recovery

Fasting can disrupt sleep, which affects energy and muscle recovery. Below are sleep improvement tips trainers can recommend to clients:

Sleep Tips That Work:

  • Avoid late-day caffeine and fluid intake – opt for herbal teas instead.
  • Avoid screens at least 30 minutes before bed.
  • Use stress-reduction strategies like breathing exercises or meditation.
  •  Sleep in a ventilated room to improve efficiency and reduce CO2 levels.
  •  Be cold – your core temperature naturally drops before falling asleep. 
  •  Develop a regular sleep routine in a dark and quiet room.
  •  Try calcium magnesium powder before bedtime.
  •  Develop a regular sleep routine.

A well-rested body will react well to fasting and exercise, preventing burnout and fatigue. Better sleep = better workouts. Simple.

Fasting for Women Over 40: Special Considerations

Women over 40 often experience hormonal shifts that can impact fasting and exercise. Here’s what personal trainers should consider:

  • Strength Training Matters – Preserves muscle mass, which diminishes with age. 
  • Protein Is King – Remind them to consume enough protein in food windows to prevent muscle loss. 
  • Know Energy Lows – Women will probably experience larger dips in blood sugar, so remind them to tune into their bodies. 
  • Recovery First – Gentle exercise like yoga, walking, and mobility training is great for balance and longevity.

Trainers can help women over 40 maintain strength and endurance while fasting by creating workouts based on their tailored needs.

Post-Workout Nutrition: What to Eat After Fasting

Once the fast is complete, it’s important to refuel correctly. Here’s what to recommend:

Best Post-Workout Foods:

  • Lean protein (chicken, fish, tofu, eggs)
  • Healthy fats (avocados, nuts, olive oil)
  • Complex carbs (quinoa, sweet potatoes, brown rice)
  • Hydration boosters (coconut water, herbal teas)

A good post-fasting meal is a complement to muscle rebuilding and provides consistent levels of energy.

How BNK Connect Makes Life Easier

Maintaining training clients who are fasting can be complex, but with the versatile BNK Connect tool, everything is simple for personal trainers as they:

  • Schedule and plan workout sessions using BNK’s in-built calendar. 
  •  Send personalised reminders and fasting workout plans using the communication feature.
  •  Track client progress and make changes using the CRM’s client management features. 
  •  Invoicing made easy, keeping training sessions hassle-free.

Personal trainers can focus on leading clients to guide their clients to fitness success while fasting – without the hassle of admin work – using BNK Connect. This tool empowers trainers, giving them full control and efficiency in managing their clients’ fasting schedules and workouts.