What does Islam say about physical fitness and exercise?

Islam encourages physical fitness as part of a balanced life. The Prophet Muhammad PBUH taught that 'a strong believer is better and more beloved to Allah than a weak believer' (Sahih Muslim). Some commentators suggest it is also about physical strength, which enables a person to worship better, serve their family and community, and fulfill their responsibilities. The Prophet PBUH also said 'your body has a right over you' (Sahih al-Bukhari), making bodily care a trust from Allah.

What types of exercise did the Prophet PBUH practice or encourage?

The Prophet PBUH encouraged several physical activities including: wrestling as a form of strength training, archery for skill and coordination, horse riding for balance and core strength, swimming for full-body conditioning, and walking as daily movement. These activities develop different aspects of physical capability and are considered part of the Sunnah.

Is strength training allowed in Islam?

Yes, strength training is not only allowed but encouraged in Islam. Modern strength training through bodyweight exercises, resistance bands, or weights helps build the physical capability needed for longer prayers, fasting, and serving the community.

Is horse riding still relevant as a form of exercise today?

Yes, horse riding remains a valuable skill that builds core strength, balance, and endurance. If you have a local equestrian club and the means to do so, learning to ride connects us to this prophetic tradition while providing functional fitness benefits. Modern alternatives like cycling and rowing can also provide similar strength and balance training.

What did the Prophet PBUH teach about taking care of the body?

The Prophet PBUH taught that the body has a right over us, meaning we have a responsibility to maintain our health and not neglect it. This includes getting enough sleep, eating in moderation, staying active, and avoiding harmful habits. Caring for the body is not self-indulgence but a form of obedience and gratitude to Allah.

How can I balance fitness with my religious obligations?

When exercise is done with the right intention—to improve worship, serve others, and fulfill responsibilities, it becomes spiritually meaningful. Physical strength supports energy in prayer, endurance while fasting, emotional resilience, and the ability to provide for and protect family. A balanced approach might include strength training 2-3 times weekly, daily walking, skill-based sports, adequate sleep, and moderate eating.

What if I have an illness or physical limitation?

Having an illness or condition does not make you less in the eyes of Allah. You can focus on the areas within your ability, with the sincere intention of wanting to be a strong believer. Use whatever strength you have to become a better Muslim. Allah rewards both the effort and the sincere intention, regardless of physical capability.

Are there scientific benefits to the activities encouraged in Islam?

Yes, modern science confirms the benefits of all these activities. Research shows that strength training improves muscle mass, bone density, and metabolic health. Studies on wrestling and martial arts demonstrate improved cardiovascular fitness, reduced anxiety, and better psychological resilience. Swimming strengthens the heart with minimal joint strain. Walking reduces the risk of heart disease, dementia, and diabetes. Balance training prevents falls and maintains independence with age.

How often should I practice activities like swimming, archery, or martial arts?

Try to practice swimming, a martial art, and archery at least once a month. This will help you begin building these valuable skills. Even if it is only once a month, over time you will gain knowledge, confidence, and ability. Consistency matters more than frequency when developing new skills.

Prophetic Guidance on Physical Health: A Balanced Approach to Fitness

In Islam, focusing on physical health is not about vanity or outer appearance. Instead, it is about developing strength, capability, and a sense of responsibility. This article explores Prophetic guidance on physical health, showing how a strong body allows a person to worship more effectively, serve their family better, and handle the challenges of daily life with greater resilience.

Looking at the life of the Prophet Muhammad ﷺ, we see that physical activity was never separate from faith. It was simply a natural part of a balanced lifestyle. His teachings provide a comprehensive view of health and wellness in Islam that is just as relevant today as it was centuries ago.

Strength Is Beloved: The Foundation of Physical Fitness in Islam

The Messenger of Allah ﷺ said:

“The strong believer is better and more beloved to Allah than the weak believer, though there is good in both.”
Prophet Muhammad ﷺ

Sahih Muslim: Book 46, Hadith 52

This famous hadith establishes a core principle: those who are strong believers; in faith, character, and commitment are beloved to Allah. At its heart, this “strength” refers first to spiritual and moral strength.

Many commentators have also explained that this includes physical and mental capability. A person who is physically strong and mentally resilient is better equipped to increase their worship and serve others. For example, they can stand longer in night prayer, fast with more endurance, and perform Hajj with greater ease. Beyond worship, physical strength allows a believer to be more useful to their community. Helping those struggling physically or mentally, providing for their family, and defending others when necessary.

In this sense, physical weakness that results from neglect is not a virtue. Islam promotes a balance, where a capable body supports a strong faith, enabling believers to live out their faith in action. So we should aim to improve our physical and mental health so that we can be the best Muslims we can be. As a side note, if you have an illness or a condition that limits you, that does not make you any less in the eyes of Allah. You can focus on the areas within your ability, with the sincere intention of wanting to be a strong believer, and use this strength to become a better Muslim.

Your Body Has Rights Over You: The Amanah of Health

The Prophet ﷺ also taught:

“Your body has a right over you.”

Sahih al-Bukhari Book 67, Hadith 133

This profound statement, often cited in discussions of Islamic quotes about taking care of your body, makes caring for our bodies a responsibility, or an amanah. Neglecting our health, avoiding movement, and living a sedentary lifestyle goes against this Prophetic guidance on physical health. Caring for the body is not self-indulgence; it is a form of obedience. This leads us to exercise, one of the areas to focus on to help take care of your body.

Exercise According to Sunnah: Activities Practiced or Encouraged by the Prophet ﷺ

The prophetic lifestyle was active. It included movement, skill-building, endurance, and physical engagement. Those looking to understand how to exercise like a prophet can look to these examples from his life and see how they relate to modern fitness.

1. Wrestling (Strength Training)

Wrestling was a known and respected activity at the time of the Prophet ﷺ, and it falls under the broader Islamic encouragement of physical strength and skill. Developing strength through activities like wrestling aligns with the prophetic praise of the strong believer and the emphasis on being physically capable.

- Modern Equivalent: Strength training, bodyweight exercises (like push-ups and squats), and resistance training with weights or bands, as well as contact sports like wrestling or martial arts. This approach not only builds physical strength but also equips you with self-defence skills that can be used to protect yourself and your community when needed.

- Science-Backed Benefits: According to the World Health Organization (WHO), muscle-strengthening activities are essential for health and wellbeing at all ages. For adults, WHO recommends muscle-strengthening activities involving major muscle groups on two or more days per week, as these activities help maintain functional ability, support metabolic health, and reduce the risk of chronic diseases. Research confirms that regular strength training improves body composition, increases bone density, and contributes to healthy aging. The Mayo Clinic adds that it improves joint stability, posture, and long-term independence. Modern research consistently links muscular strength to a lower risk of early death. Specific studies on wrestling and martial arts show additional benefits. A 2025 study found that one year of martial arts training significantly improved body composition, cardiovascular fitness, and arterial health (Liu et al., 2025). Another study on wrestling training in adolescents showed marked reductions in anxiety and improved psychological well-being and resilience (BMC Psychology, 2026). Furthermore, a 2025 injury prevention program for wrestlers demonstrated a 58% reduction in overall injury rates while improving dynamic balance (PMC, 2025). From an Islamic perspective, a thematic study on sports and physical fitness in the light of the sunnah from the International Islamic University Malaysia confirms that physical strength-building activities were present and encouraged during the Prophet’s era. These findings confirm that wrestling and martial arts build not only physical strength but also mental resilience and practical self-defence skills, all while reducing injury risk when practiced safely.

2. Archery (Skill and Coordination)

The Prophet ﷺ strongly encouraged the practice of archery, praising those who mastered it, saying “strength consists in archery” three times (as seen in Sahih Muslim: Book 33, Hadith 241). Archery demands focus, breath control, postural stability, and upper body strength.

Modern Equivalent: Skill-based sports like tennis or martial arts, target practice, and any activity requiring hand-eye coordination. Archery clubs and ranges are still active today, so we should make use of them to learn and practice this rewarding sunnah sport.
Science-Backed Benefits: Harvard Health Publishing notes that coordinated physical activity improves cognitive function, motor control, and stress regulation while building upper body strength. These activities blend mental sharpness with physical conditioning.

3. Horse Riding (Balance and Core Strength)

Horse riding was a common and essential skill during the Prophet’s time, requiring significant strength, balance, and endurance.

- Modern Equivalent: Cycling, rowing, core strengthening exercises (like planks), and balance training. Horse riding is still very much alive today, and if you have a local equestrian club and the means to do so, it is a valuable skill to learn and practice. Connecting us to this prophetic tradition while building strength and balance.
- Science-Backed Benefits: Balance and functional training improve core stability, postural control, and neuromuscular coordination, which helps prevent injuries. Research published in Frontiers in Sports and Active Living confirms that perturbation-based balance training is a highly effective approach for improving postural control and reducing fall risk in older adults. The American Council on Exercise (ACE) also emphasizes that balance training is essential for maintaining independence as we age, noting that exercises like single-leg stands, heel-to-toe walks, and core-stabilizing movements improve the neuromuscular connections that keep us steady on our feet.

4. Swimming (Full-Body Conditioning)

Swimming has always been encouraged in Islamic tradition as a beneficial life skill, making it a key part of physical fitness in Islam.

- Modern Equivalent: Lap swimming, water aerobics, and other water-based fitness routines.

- Science-Backed Benefits: According to the American Heart Association, swimming is an excellent aerobic activity that strengthens the heart and lungs while being gentle on the joints. It engages all major muscle groups, supports healthy weight management, and improves circulation. The NHS (UK National Health Service) adds that swimming is a great all-rounder because it builds endurance, tones muscles, and helps maintain a healthy heart. It is especially beneficial for people with arthritis or joint pain because the water supports the body, reducing stress on joints while still providing full-body resistance. The NHS also notes that regular swimming can help reduce stress and improve mental wellbeing.

5. Walking (Daily Movement)

The Prophet ﷺ frequently walked, whether he was traveling, running errands, or moving through the community. It was a constant part of his day and a simple yet profound example of Prophetic medicine for the body.

- - Modern Equivalent: Brisk walking, aiming for a daily step count, and any form of low-impact cardio.
  - Science-Backed Benefits: Regular brisk walking reduces the risk of heart disease, improves insulin sensitivity, supports mental health, and lowers the overall risk of death. The American Heart Association adds that walking just 30 minutes a day, five days a week, can significantly lower your risk of type 2 diabetes, dementia, heart disease, stroke, cancer, and osteoporosis, supporting healthy aging across populations. Even just 30 minutes of moderate walking per day can make a significant difference in long-term health.

Making Physical Health Practical Today: A Holistic Approach

A fitness approach inspired by the Prophetic guidance on physical health might look like this:

Do strength training exercises 2-3 times per week, whether weight training or calisthenics.
Walk daily, even if just for a short time. Try to go to the mosque once a day to get those steps in.
Practice a skill-based sport or hobby to engage the mind and body.
Try to practice swimming, martial arts, and archery at least once a month. This will help you begin building these valuable skills. Even if it is only once a month, over time you will gain knowledge, confidence, and ability.

Exercise becomes a spiritually meaningful act when done with the right intention, to improve our worship, service to others, and ability to fulfill our responsibilities. Physical strength directly supports our energy in prayer, our endurance while fasting, our emotional resilience, and our ability to provide for and protect our families. In this way, taking care of our strength becomes a part of excellence, completing the picture of health and wellness in Islam.

For more guidance on getting started with wrestling or other contact sports, explore our related article here.

Check out more articles in our health section.