THE IMPORTANCE OF STRENGTH TRAINING FOR MUSLIM WOMEN
Written By: Sister Clara Biagiotti
Fitness and physical health are unfortunately often neglected within the Muslim community; we forget that being healthy and fit cannot be dissociated from our faith. Perhaps it is the idea that the Dunya (this worldly life) is temporary that leads believers into thinking “it’s not too bad” to be overweight or sedentary. However, this mindset is one contrary to that of our role models, such as The Prophet (x) or those who followed after him, and this way of thinking can lead to serious deficiencies in our application of Islam such as physical acts of worship, along with issues in our overall iman and within our Muslim communities.
Islam & Fitness
Firstly, we need to remember that, even though this life and this body are temporary, they are still an amanah (trust, responsibility) from Allah. In other words, taking care of your body is showing gratitude to Allah and with that intention it can be transformed into an act of worship.
Will it be an acceptable excuse with Allah that you were unable to pray standing due to an excess of body fat? Will you be excused when having the financial means to perform the obligation of Hajj but physically unable due to your body’s lack of ability to cope with the physical demands of Hajj due to your negligence of physical wellbeing? Will you be excused for your lack of ability to fast during Ramadan due to medical issues and medication resulting from your negligence of physical health? Being held accountable for such things on the day of judgement is a terrible thought, and contrary to Ihsan (excellence).
Secondly, in a society which places physical appearance at the centre of everything, should we not consider being fit and health as a part of calling others to Islam? This will not only break unfortunate stereotypes people have about Muslims being unfit. ESPECIALLY WOMEN!! There is a narrative built and pushed around Muslim women being oppressed and being healthy, fit, and strong Muslim women is a way we can challenge this narrative (amongst other things). Being a fit and healthy Muslim is a form of dawah and changing people’s perception of us (and I am not saying you need to show your body shapes!). I personally have experienced that being fit and working out can break barriers and open doors to calling other women to the light of Islam!
Strength training & Women
The concept of women engaging in strength and fitness training sometimes seem to be a conflicting proposition within some of our cultures; we tend to accept and push boys into physical activity and training whilst dismissing the benefits and neglecting the girls (whether in attendance of existing programs or failure to set them up). We can summarise the benefit of strength training with a simple equation: strength training + women = strong body, healthy mind and therefore a strong society.
The benefits of strength and fitness training for women goes beyond what we typically imagine and beyond the physical aspects too, regardless of age or background.
Examples of Benefits
Confidence
Confidence is just one example of the benefits often overlooked. Confidence is built from various components, and fitness is one such element which can help to increase self-esteem and a positive perception of the self. When a woman is confident, it impacts her life choices, one such area may be when looking for a spouse. I have a client, for example, who changed the criteria she was looking for in a spouse due to the confidence she built in herself and the importance of healthy living that she developed. Through doing regular fitness sessions, she realised that she wanted to be with someone who also cares for their health and physical appearance. Working on our physique and building confidence in our appearances and general states of being can contribute towards an increase in love and affection between in our marriages which subsequently aids in lowering our gaze when outside.
Balancing Hormones, Menstruation, and PCOS
Strength and Fitness training along with a healthy diet contributes towards the balancing of female hormones, a regular and healthy menstruation cycle, and managing PCOS (Polycystic Ovary Syndrome) issues.
Calcium & Osteoporosis
As we age, we lose calcium in our bones usually starting from the age of forty, which means we are prone to osteoporosis (loss of bone mass). This can be reduced by strengthening our muscles through training such as weightlifting.
Diabetes & Blood Pressure
Strength and fitness training contributes toward the regulation of a healthy heart, and healthy bodily functions preventing illnesses and ailments such as type 2 diabetes which occur as a result of unhealthy living and fitness conditions.
Children and teenagers
The World Health Organisation recommends children and teenagers engage in at least 60 minutes of physical activity and movement daily.[1] A basic amount of physical activity will contribute toward prevention and reduction of excess body fat, a common issue within our Muslim community today, as well as the general society within the UK.
Teenage girls benefiting from sports and physical activity at a young age would feel much more confident and have a positive body image. We sometimes forget how important it is to help our young sisters in feeling confident in their skins, especially as they experience a lot of physical and hormonal changes being overwhelming at times.
Physical activity and training will also contribute toward our younger teenage sisters in Islam feeling more confident and positive about their bodies. We tend to shy away from this as we as Muslims generally promote modesty, but it is important for the mental and emotional well-being of women in general and more so for our young believing sisters. We overlook how important comfortability in identity is, especially during a time of age where hormones are not as stable and physical changes are taking place alongside the time we live in being one of identity crises for many young people, including Muslims!
As parents we are entirely responsible for our children, which also includes their daily physical health and diet, something which we are accountable for in front of Allah.
Adults
Adulthood is another phase of life within which health and fitness should be considered very important for women. This is the time when, with Allah’s permission, women become wives and mothers. Many women unfortunately forget about themselves during this period as family is put first, this is noble, but without good health all else becomes difficult and eventually not possible. It is extremely important that women make health and fitness a core part of this phase of their lives for their own wellbeing and identity firstly and then for the betterment of their roles as wives and mothers.
Motherhood often follows marriage. Being physically fit and strengthening our muscles and core helps in avoiding complications during conception and during the pregnancy. It also contributes toward an increased likelihood of experiencing a positive childbirth.
Elderly
Mature age comes next, a phase of life none can escape and so it is better to prepare for it and develop healthy living habits (such as strength and fitness training) to allow us to better serve Allah and have fulfilling lives in old age. As we age, we lose certain functions in our bodies such as balance and so we should counter this and better prepare for this through strength and fitness training. The World Health Organisation recommends the same amount of physical activity recommended for adults (figure 1 on the previous page). The only difference being the components of the training program. An elderly person’s training program should include more functional movement and balance work.
To conclude
We commonly hear members of our communities discussing (and unfortunately) complaining about health conditions they are suffering with, as if health is a lottery, without any control over the outcome. The truth is: There are conditions and health issues out of our control, trials written for us by Allah but there are also many health conditions which are a consequence of lifestyles. These conditions can be prevented and addressed through adequate physical training and a mental shift which allows us to commit to a regular exercise regime and a healthy diet. At first, we may struggle, but through consistency and dedication healthy living will become the only living we accept for ourselves, families, and community.
All of this can be transformed into an act of worship, by following what Allah instructs us toward in the Quran:
“… Eat of the good things which We have provided for you.” (Quran 2:172) “Eat of that which is lawful and good on the earth.”[2]
And by following the teachings of Prophet Muhammad (SAW):
“Teach your children swimming, archery and horse riding.”[3]
“I have not seen anyone quicker in his walking than Allah’s Messenger.”[4]
“The strong believer is better and more beloved to Allah than the weak believer, although both are good.”[5]
Across the UK we are generally blessed to have access to so many fitness and physical activity centres/events which are catered toward women, for those who do not yet have access to such blessings… take the initiative and start something up for the local sisters and women, in the meantime take advantage of equipment that can be used indoors or outside in suitable areas. We have no excuse and should be benefiting from these infrastructures and classes. It is time to take action!
Children & adolescents (5 – 17 years): 60 minutes of aerobic exercises in a moderate to vigorous intensity daily, and exercises that incorporate strengthening the bones and muscles at least three times a week.
Adults (18 – 64 years): 150-300 minutes of moderate intensity aerobic physical activity; or at least 75-150 minutes of vigorous intensity. They should also engage in muscular strengthening activities 2 or more days per week involving all the major muscle groups.
Older adults (65 years+): 150-300 minutes of moderate intensity aerobic physical activity; or at least 75-150 minutes of vigorous intensity. They should also engage in muscular strengthening activities 2 or more days per week involving all the major muscle groups. It is also recommended to combine functional balance and strength training to prevent injuries and falls.Academy, First edition 2021
[1] The World Health Organisation recommends:
[2] The Quran 2:168
[3] A statement of ‘Umar ibn al-Khattab – (Fadailur Ramyi Fi Sabilillah, Hadith no 15) and has also been weakly attributed to The Prophet (SAW).
[4] Ash-Shama’il Al-Muhammadiyah, Imam at-Tirmidhi
[5] Sahih Muslim