Disclaimer

This article does not advocate or promote fasting. It is intended solely to provide guidance for supporting participants who have independently chosen to exercise while fasting. Always encourage participants to consult a healthcare professional before making decisions related to fasting and exercise.

Fasting can take different forms, from intermittent fasting to skipping breakfast before an early session or even longer fasts for personal or religious reasons.

Since food fuels the body, fasting naturally impacts energy levels, including how people feel during exercise.

Think of it like a phone battery. When it’s fully charged, everything runs smoothly. But as the charge runs low, performance can start to dip. If a participant is fasting, they might experience:

 

• • Fatigue or sluggishness – Energy levels may drop, making movements feel harder.

 

• • Reduced endurance – They might struggle to keep up with the usual pace.

 

• • Dizziness or shakiness – A sign that blood sugar is running low.

 

As an instructor, recognising these signs allows you to adjust the session as needed – whether offering pacing modifications, extra rest breaks, or simply checking in to ensure everyone stays safe and comfortable.

Simple Ways to Adapt Your Classes for Participants Who Fast

You don’t have to overhaul your whole session plan, even a few small adjustments can go a long way.

If you have control over scheduling, consider offering classes at different times of day. That way, participants who are fasting can choose sessions when they feel most energised.

Participants often prefer exercising close to when they’re about to eat again. Offering varied session times gives them flexibility.

Adjusting Intensity Without Losing Class Quality

Rather than changing your entire class structure, simple modifications can help maintain energy and engagement:

 

• • Include lower-intensity options alongside higher-intensity moves. For example, if you’re teaching HIIT or circuits, clearly demonstrate lower-intensity alternatives upfront.

 

• • Add slightly longer rest periods or slower-paced segments so everyone can catch their breath.

 

• • Plan shorter bursts of activity with more recovery time built in.

 

Think of it like adjusting the volume of the music you play in your classes. You’re not turning it off completely; you’re just lowering it slightly, so everyone stays comfortable!

Easy Exercise Modifications & Safety Tips

Offering modifications doesn’t have to be complicated.

Here are some quick ideas you can use right away:

 

• • Clearly demonstrate lower-intensity variations at the start of each exercise.

 

• • Provide seated or floor-based options for standing exercises (e.g., seated squats instead of jump squats).

 

• • Include breaks between tracks or movements – participants who are fasting will appreciate these short moments of rest.

 

Safety first! As an instructor, keep an eye out for signs someone might be struggling:

 

• • Dizziness or looking pale

 

• • Difficulty keeping pace

 

• • Sudden drop in energy levels

 

If you notice these signs, gently encourage the participant (or the whole group) to take a quick breather or offer an easier alternative. An approach like this makes everyone feel comfortable without singling anyone out.

Important Reminder:

Encourage your participants who are fasting to maintain hydration during non-fasting hours. If someone mentions they’re fasting, gently remind them about the importance of drinking enough fluids before and after their fasting period to support safe and effective exercise.

Effective Communication: Making Everyone Feel Included

Communication makes all the difference! Here are some easy ways to encourage openness in your classes:

 

• • Let participants know they can privately inform you if they’re fasting or feeling low-energy.

 

• • At the start of class, casually remind everyone it’s okay (and encouraged!) to take breaks whenever needed.

 

 

Managing Your Own Energy Levels When You’re Fasting

As a group exercise instructor, it can be easy to forget about your own wellbeing when you’re so focused on that of your participants.

If you’re personally fasting while teaching classes, here are some quick tips to manage your own energy:

 

• • Schedule lighter classes on days you’re fasting.

 

• • Stay hydrated outside your fasting window as much as possible.

 

• • Plan ahead and avoid scheduling back-to-back high-intensity sessions on days you’re likely to feel drained.

 

Remember: taking care of yourself means you’ll be better able to support your participants too!

Final Thoughts & Quick Reminders

By making these simple adjustments and communicating clearly with your participants, you’ll create an inclusive environment where everyone feels supported – no matter their reasons for fasting!

Want more practical tips and resources designed specifically for group exercise instructors? Become an EMD UK Pro Member for just £30 a year and get exclusive access to instructor resources, training, and much more!