Strength training is one of the best investments any woman can make in her long-term health. It builds muscle, strengthens bones, supports blood-sugar control and lifts mood. Yet many Muslim women tell us they feel unsure where to start, uncomfortable in mixed gyms or worried about what to wear. This guide covers the basics.
How much exercise do you need?
The World Health Organization recommends that adults get 150–300 minutes of moderate activity (or 75–150 minutes of vigorous activity) each week, plus muscle-strengthening activities on at least two days a week. Muscle mass and bone density naturally decline with age, and faster after menopause, so strength training matters more as the years go by.
Start at home
You do not need a gym. A simple two-day-a-week routine using your body weight is enough to begin:
- Squats (to a chair if needed): 2–3 sets of 8–12
- Wall or knee push-ups: 2–3 sets of 6–10
- Glute bridges: 2–3 sets of 10–15
- Bent-over rows with water bottles or a backpack: 2–3 sets of 10
- Plank: 3 holds of 15–30 seconds
When the last few repetitions start to feel easy, add resistance with dumbbells or bands. Rest a day between sessions and prioritise good form over heavy weights.
Finding a comfortable space
Women-only gyms, ladies’ hours at leisure centres and online classes make it easier to train comfortably. Some masjids and community centres now run sisters-only fitness sessions. Search our fitness directory for women-only gyms and classes.
Modest activewear that works
Look for breathable, moisture-wicking fabrics and loose layers that let you squat and stretch freely. Sports hijabs designed for exercise stay in place and do not overheat. Several modest activewear brands are listed in our directory.
Fuel and recovery
Muscles need protein to repair. Include a source at each meal, such as eggs, yoghurt, lentils, chicken or fish, and drink plenty of water. Sleep is when much of the recovery happens.
A note on intention
The Prophet ﷺ said, “The strong believer is better and more beloved to Allah than the weak believer, while there is good in both” (reported by Muslim). Many scholars understand this strength broadly, including strength of faith, character and body. Caring for your health so that you can worship, work and serve your family is a worthy intention. If you are pregnant, postpartum or have a health condition, check with your doctor before starting a new programme.
This article is general information, not medical or religious advice. Please speak to your doctor or pharmacist about your own health, and to a qualified scholar about specific religious rulings.