Building strength, inside and out!

Assalamu alaikum wa rahmatullahi wabarakatuhu, my strong and resilient sisters!

 So, We’ve talked about fueling our bodies with the right foods, hydrating effectively and even sharpening our minds with brain boosting nutrition. But today we are turning our attention to something incredibly empowering: Strength training!

 Now, I know some of you might be thinking: “strength training? Isn’t that for bodybuilders and athletes? Is that really for muslim women?”

 Sisters, let me tell you - strength training is for EVERYONE! It’s especially beneficial for muslim women across all ages and stages of life. Just think about it: we are strong! We balance so many roles, we persevere through challenges and we also serve Allah with dedication and strength. Strength training simply helps us build that inner AND outer strength, biidhnillah.

 Consider the powerful women in Islamic history - Khadijah (RA), a successful, ethical businesswoman , Aisha (RA), a scholar and narrator of Hadith, and many others who displayed incredible resilience and physical capabilities in their roles. Strength isn’t just about muscles; it’s about our inner fortitude, resilience and the ability to fulfill our responsibilities with energy and vitality.

 In islam we are encouraged to be strong and capable. The Prophet (SAW) said “ the strong believer is better and more beloved Allah than the weak believer, while there is good in both”(Muslim). Here, this strength encompasses physical, mental and spiritual dimensions. Strength training is a beautiful way to nurture our physical strength, which in turn supports our over all well-being and ability to worship Allah effectively and serve our families and communities.

Why strength training is a Game-Changer for Muslim Women (of ALL ages!)

 Strength training, also known as resistance training, involves using resistance (for example weights, resistance bands, or bodyweight) to build muscle, strength and endurance. And…we will gain incredible benefits that enhance our lives:

 Energy levels boosted (Yes, Please!): strength training actually increases your energy levels long-term. It helps improve metabolism and fight fatigue, giving you more stamina to manage your busy days and late-night prayers. Imagine tackling your to-do list with sustained energy, Alhamdulillah! It also gives us increased functional strength for daily tasks, for example lifting groceries, carrying children, performing household chores - everyday activities becomes easier and with reduced risk of injury. It’s all about building practical strength for the realities of our busy lives.

 Stronger bones, Healthier joints: strength training is crucial for building bone density and preventing osteoporosis, which is particularly important as women age. It also strengthens muscles around joints, improving stability and reducing pain. This is vital for maintaining mobility and independence as we age gracefully, inshaAllah.

 Improved metabolism and Weight management: muscle tissue burns more calories than fat tissue, even at rest. Doing resistance trying helps build muscle, boosts metabolism and makes it easier to manage a healthy weight.

 Enhance mood and mental well-being: Exercise releases endorphins, those “feel-good” chemicals that uplift our mood and reduces stress and anxiety. Feeling stronger physically can translate to feeling more confident and empowered in all areas of life. There is something incredibly empowering about feeling physically strong! It boosts self-confidence, body-image, and overall sense of well-being.

 For our wise and experienced older sisters, strength training becomes even more crucial. As we age we naturally lose muscle mass and bone density. Strength training helps combat this age-related decline, promoting;

The Maintaining of independence and mobility

Reduced risk of osteoporosis and fractures

Pain management and improved joint health

Boosted energy and vitality in later years

 For our younger girls and teens, strength training is also incredibly beneficial, laying a foundation for lifelong health and well-being and helping in:

Healthy bone development

Improved posture and body awareness

Increased confidence and body image

Healthy weight management and metabolism

Setting healthy habits for life

Getting started with strength training - modesty and practicality in mind

Okay, so this all sounds amazing, but how do we start? Especially considering our values of modesty and time constraints?

Start small, stay consistent: begin with bodyweight exercises at home! Squats, lunges, pushups against a wall, planks - these are all excellent starting points and require no equipment. Consistency is key - even 15-20 minutes, 2-3 times a week makes a difference!

Modest workout attire: choose loose, comfortable clothing that covers your awrah and allows for ease of movement.

Home workouts or women-only gyms/classes: working out at home is a fantastic and private option. There are also increasingly more women-only gyms and fitness classes that cater specifically to muslim women needs and modesty requirement.

Seek guidance (especially if new to exercise): if you are unsure where to begin, consult with a qualified female professional or physical therapist, especially if you have any underlying health conditions. They can guide you on proper form and safe exercises.

Incorporate into your Daily routine: look for small pockets of time throughout the day to squeeze in short bursts of strength training. Even 10 minutes sessions can add up! Think about doing squats while waiting for your tea to boil or do lunges while walking around the house.

My strength journey…(it started small too!)

I remember feeling intimidated by the idea of strength training. I thought it meant lifting heavy weights like men in crowded gyms, which just didn’t feel right for me. Then I started simple bodyweight exercises at home, just 15 minutes a few times a week, following online videos for women’s beginner workouts. Even those small sessions made me feel stronger, more energized, capable and more confident. Gradually I added light dumbbells and now, strength training is a regular and empowering part of my routine Alhamdulillah!

You are stronger than you think!

Sisters, you are already strong in so many ways. Strength training is simply about building upon the inherent strength, empowering yourselves physically, spiritually and mentally. It’s about honouring  the Amanah of our bodies and living our lives with vitality and resilience, bi idhnillah.

Let’s get stronger together!

What’s ONE small strength-building activity you can incorporate into your week?

Will you try bodyweight squats after praying your Sunnah prayers?

Start a 10-minute home workout routine?

Share your commitment in the comments below! Let’s motivate each other to embrace our physical strength for a healthier and more empowered life, inshaAllah.

And get ready for our next post, where we will share tips on how to eat to sustain energy - because we all feel the 4 o’clock (maybe even 1-2 o’clock) slump!

This blogpost has been written by our team member sister Sadaf Qadeer, who is a student of knowledge, mother of two, an avid baker, cyclist and a fitness enthusiast. She graduated as a Biomedical Scientist from Denmark and added further credentials to her repertoire as a Faith-based NLP Practitioner, Menopause awareness coach and Diet and Nutrition advisor.