Beyond "Bikini Ready": Why Muslim Women Over 40 Need to Redefine Fitness Goals

By Mubarakah Ibrahim

In a world obsessed with appearance-based fitness goals, Muslim women over 40 face unique challenges. Between Instagram influencers promoting "beach body" workouts and fitness magazines showcasing diet plans to "get slim for summer," the messaging we receive about health and fitness often conflicts with both our faith values and what our bodies actually need as we age.

It's time to redefine what fitness means for Muslim women after 40. The conversation about health needs to shift from aesthetic goals to functional ones that honor our bodies as an amanah (trust) from Allah.

The "Skinny" Trap

For decades, women have been conditioned to believe that "skinny" equals healthy. We've tracked calories, joined gyms with promises to drop dress sizes, and measured our success by the numbers on a scale. But after 40, this approach not only becomes less effective physiologically, it also misses the more profound purpose of maintaining our physical health.

Our bodies weren't designed simply to look a certain way. They were created to function in service to Allah, to carry us through our daily acts of worship, to enable us to care for our families and communities, and to fulfill our purpose on this earth. When we focus exclusively on appearance, we miss the true miracle and purpose of our physical form.

As the Quran reminds us in Surah At-Tin (95:4), "We have certainly created man in the best of stature." This beautiful ayah reminds us that our bodies, in their natural state and design, have been perfected by Allah for our journey through this world. Our goal should be to honor this divine design, not to reshape it according to fleeting cultural standards.

The Questions That Actually Matter

Instead of asking "how can I get skinny for summer?" we should be asking questions that reflect our values and true health needs:

• Will I be able to make a full sujud when I'm 60?
• Do I have the strength to stand comfortably in prayer without pain?
• Can I rise for Fajr with energy and clarity?
• Will I have the stamina for Taraweeh during Ramadan?
• Am I building the strength and mobility needed to perform Hajj when the time comes?
• How can I reduce my risk of diseases that would impair my ability to worship and serve?

These questions connect our fitness goals directly to our purpose as Muslims, making our health journey an act of worship itself rather than a pursuit of validation through appearance.

The Physiology of Aging: Embrace, Don't Fight

After 40, our bodies change in ways that require different approaches to fitness. We naturally begin to lose muscle mass (3-5% per decade unless actively prevented), our metabolism shifts, and our joints require more care. Fighting against these natural changes through extreme diets or punishing exercise regimens often backfires, creating stress that actually accelerates the aging process.

Instead, we need to work with our bodies through these changes, adapting our fitness approaches to support our long-term health and function. This doesn't mean accepting decline – it means being strategic about the types of movement and nutrition that will truly serve us as we age.

Strength: The Foundation of Independence

The Prophet Muhammad ﷺ said: "The strong believer is better and more beloved to Allah than the weak believer, although there is good in both." (Sahih Muslim)

While this hadith refers to strength of faith, it also applies to physical strength, which directly impacts our ability to practice our faith with vigor. Studies consistently show that strength training becomes even more critical after 40, not for aesthetic reasons, but because it:

• Preserves muscle mass that keeps metabolism functioning optimally
• Maintains bone density, preventing osteoporosis
• Strengthens joints and prevents injury
• Improves balance and coordination, preventing falls
• Supports healthy blood sugar regulation
• Enhances cognitive function

Each of these benefits directly supports our ability to continue worshiping with ease as we age. The ability to stand, bow, and prostrate without pain or assistance is not guaranteed as we age – it must be cultivated through consistent, appropriate physical training.

Mobility: The Foundation of Prayer

Salah requires a remarkable range of movement. From standing to bowing to prostrating and sitting, a complete prayer cycle engages virtually every joint in the body. As we age, maintaining this mobility becomes increasingly important.

Targeted stretching and mobility work, particularly for the hips, knees, ankles, and shoulders, can ensure that you're able to perform these movements comfortably for decades to come. When we prepare our bodies for these essential acts of worship, we're not just exercising – we're honoring the amanah Allah has given us.

Energy: The Foundation of Consistent Worship

Fajr prayer demands that we rise before dawn, often interrupting our sleep cycle. Taraweeh prayers during Ramadan require stamina to stand for extended periods after a day of fasting. Hajj demands physical endurance beyond what many of us face in daily life.

True fitness builds the energy reserves needed for these acts of worship. This energy comes not from crash diets or extreme exercise, but from balanced nutrition, proper sleep, stress management, and consistent, appropriate movement. When we approach fitness from this perspective, we're building capacity for worship rather than just changing our appearance.

Your Body is an Amanah

The concept of amanah (trust) is central to Islamic teachings. Our bodies are an amanah from Allah – they don't belong to us; they've been entrusted to us for a time. Like all trusts, we have a responsibility to care for them properly, not according to arbitrary cultural standards, but according to the purpose for which they were created.

When we shift our fitness goals from appearance to function, from aesthetics to worship, we align our health practices with our deeper values. We're no longer working out to look good in a swimsuit; we're strengthening our bodies to serve Allah better and longer.

Practical Steps to Redefine Your Fitness

1. Prioritize strength training at least twice weekly, focusing on functional movements that translate to real-life activities and acts of worship
2. Include regular mobility work targeting the joints used in prayer
3. Focus on nutrition that supports energy and cognitive function rather than just calorie restriction
4. Measure progress by improvements in function – can you stand in prayer longer without discomfort? Can you get up from the floor more easily?
5. Connect your fitness routine to your worship through intention and perhaps even quiet dhikr during movement

Remember, "Fitness is not a look, it's a state of being healthy and strong. Looking good is just a side effect." When we build bodies that can worship for a lifetime, the aesthetics will follow as a natural byproduct of health – but they're no longer the goal.

The most beautiful body is one that functions optimally for its intended purpose: to worship Allah and serve His creation with vigor and joy for as long as we're blessed to live on this earth.

Balancing Appearance and Function

Let me be clear: I'm not saying looking good isn't important. Feeling confident and comfortable in our bodies is valuable for our mental and emotional well-being. When we feel good in our skin, when we like what we see in the mirror, it positively impacts our self-esteem and how we carry ourselves in the world.

The problem isn't in wanting to look good – it's in making appearance the sole measure of fitness success, especially after 40 when our bodies have different needs and priorities.

Beauty and function aren't mutually exclusive. In fact, when we focus on building strength, improving mobility, and nourishing our bodies properly, aesthetic improvements often follow naturally. The difference is in the intention and priorities. Rather than pursuing a smaller size as the primary goal, we're building a body that can perform prayer with ease, fast during Ramadan without excessive fatigue, and have the energy to engage in worship in ways that fill our souls rather than drain them.

Think of it this way: Looking good becomes the byproduct, not the purpose, of honoring your body as an amanah.

When you prioritize the strength to make sujud, the energy to rise for Fajr, the stamina to stand in Taraweeh, and the mobility to move through your daily activities with grace, your body naturally finds its optimal state. You begin to appreciate your body not just for how it looks, but for the remarkable ways it allows you to fulfill your purpose and connect with your Creator.

This shift in perspective transforms fitness from an often frustrating pursuit of unrealistic aesthetic ideals into a meaningful journey of stewardship and spiritual connection.

Mubarakah Ibrahim is a holistic health coach specializing in helping Muslim women navigate hormonal changes, weight management, and fitness challenges during perimenopause and beyond. As founder of Fit Muslimah and a competitive powerlifter, she combines her extensive health expertise with Islamic values to guide women through midlife transitions with strength, purpose, and renewed energy for worship. Her approach integrates physical wellness with spiritual well-being.