The Rise of Muslim Women Fitness: Breaking Barriers & Building Strength
As Salamu Alaykum, lovely reader, pull up a chair, grab your drink of choice (herbal tea, sparkly water, whatever you like) and let’s have an honest chat about something quietly transforming the lives of so many: muslim woman fitness.
Whether you’ve been thinking about dipping your toes in the world of working out, or you’re already going strong, this blog is for you. We’ll explore how Muslim women everywhere (yes, that means you) are stepping into fitness in their own way, and how you can too.
1. Why This Matters, and It’s Personal
Let’s start with a story. A few years ago, I met ‘Zainab’ (name changed), a British Muslimah, who always loved the idea of fitness… but every gym she walked into felt awkward. The gyms were mixed, classes included men, and the music made her feel uncomfortable. She’d tried training on her own but the isolation took the shine off.
Then she found women‑only fitness classes, tailored to Muslim women, where she felt seen. Suddenly, fitness became fun again. The “I’m just going along for the ride” mindset changed to “I’m doing this for me.”
And that’s exactly what more and more online fitness classes, designed specifically for Muslim women, are creating .. spaces where you can move, grow and thrive, without compromising who you are.
Across the world, more and more muslimahs are choosing to build strength, health, and confidence, while staying true to their deen. And the tools to do this are better than ever.
2. The Landscape: What’s Changing
Women‑only & modest‑friendly spaces
Thankfully, the industry is slowly catching on. More studios and community spaces are offering women-only fitness sessions that cater to Muslim women. Some are run by Muslim instructors, others by women who genuinely understand the need for privacy, modesty, and cultural sensitivity.
You’ll find spaces with no music, no male staff and complete privacy during sessions. The kind of environment where you can focus on your health, without worrying about who might walk in.
Online classes expanding
Online fitness classes for Muslimah’s are flourishing. There’s a huge digital shift, and this is where things really get exciting. Muslim women online fitness classes have become a lifeline for many. You can now train at home, in your own space, without commuting, babysitting worries, or awkward studio environments. From live Zoom sessions to pre‑recorded workouts you can do in your living room (with the camera off if you prefer!), the digital world opens a low‑barrier path. No travel, no worry about who’s in the gym, just you and your mat (or living‑room carpet).
It’s not just convenient … it’s liberating.
And unlike pre-recorded YouTube workouts, platforms like ADTCfit offer live, interactive classes that allow for real-time support, guidance, and connection. It’s the best of both worlds: the professionalism of a fitness studio, with the comfort and privacy of your living room.
A Faith-Led Approach
At ADTCfit, we don’t just get you fitter, we keep your values at the centre. Our approach honours your journey in deen and dunya. That means no music, no mixed spaces, no uncomfortable moments .. just solid training, expert support and a deep respect for who you are.
We’re not about chasing unrealistic, unsustainable goals. We’re about helping you feel strong, mobile, and energised in your everyday life. And that, in our eyes, is a win.
3. What Does This Look Like for You?
You might be wondering: “Okay, but how does this work in practice for me? How do you start?” Let’s break it down.
Step 1: Recognise your barrier
Maybe you’ve thought: “I don’t have time”, “I’m not fit enough”, “I don’t feel comfortable in normal gyms” and that’s valid. Recognising what’s holding you back is the first win.
Step 2: Find a space that fits
Whether you’re in Derby, Nottingham or online, many health spaces offer a pass (day‑pass, week‑pass, class‑pass) so you can feel things out without committing. At ADTC, we offer both studio and online Muslim women fitness classes, with flexible access. Look out for a fitness day class pass so you can try it before you commit.
Step 3: Start small, but start
This isn’t about going hard straight away. It’s about showing up for yourself, even if it’s just once a week. A 20-minute session counts. A stretch after fajr counts. A walk with intention counts. You’re building momentum, and that matters. Pick a class (in‑studio or online) that aligns with you. If you choose online, ensure you have privacy (so you’re comfortable) and the format suits your schedule. If in‑studio, check modest‑friendly features: women‑only space, suitable changing rooms, respectful ambience.
Step 4: Let support carry you
This journey is easier with others. Whether it’s an online WhatsApp group, a friend joining you, or a sisterhood like ADTCfit’s community, don’t do it alone. Encouragement helps.
Step 5: Keep your “why” front and centre
Is your goal to feel stronger? Boost stamina? Be a healthier role‑model for your children? Keep that why visible (a photo, a note on the fridge) so when motivation dips you remember you’re doing this for you.
4. Real‑World Success Stories That Inspire
At ADTC, our community is full of women just like you, juggling life, work, children, responsibilities… and still making space to grow stronger.
Quote: ‘I hadn’t done anything active in years. I was nervous. But once I joined ADTC’s live sessions, I realised I wasn’t being judged. The trainers were patient, supportive and knew exactly what I needed. I’ve now been consistent for four months, and my energy has completely shifted.’
Quote: ‘I dropped two dress sizes with ADTC and I gained a routine. I actually look forward to the classes. They’re not just workouts, they’re like therapy sessions that refill my cup.’
And that’s what it’s about. Sustainable change. Real confidence. Genuine community.
So when you think, ‘Can this really work for me?’ - yes. With the right environment, you will feel the difference. The reduced tightness in your jeans, the ease climbing the stairs, not struggling with shopping bags.
5. Benefits You’ll Experience (Beyond the Scale)
Working out isn’t just ‘lose weight’. Especially for us, it’s layered. Here are benefits you might feel (and many do):
More energy in daily life - carrying shopping, chasing kids, simply feeling alive.
Stronger body - you may surprise yourself lifting, stepping, lunging without wincing.
Improved mood and resilience - endorphins + community = mood lifts.
Enhanced confidence - the ‘I can do this’ mindset grows.
Better awareness of health - fitness classes often include guidance on nutrition, posture, well‑being.
And yes: you may drop dress sizes or maintain a healthy weight, but only if that’s your goal. The real win is feeling good and being active.
6. Common Myths & How to Tackle Them
Let’s bust a few myths so you don’t get held back.
Myth #1: “I’m too unfit to start.”
Truth: You’re not starting from ‘perfect’. You’re starting from ‘today’. Everyone begins somewhere. Go at your pace, your level, your rhythm.
Myth #2: “I’ll look silly or out of place.”
Truth: In a good women‑only / Muslimah‑friendly exercise class, you won’t feel judged. Everyone’s journey is different; the vibe should be supportive.
Myth #3: “I don’t have time.”
Truth: Time is made, not found. Even 20 minutes counts. Online classes help to save time.
Myth #4: “I must do high‑intensity or it’s not real.”
Truth: Real is whatever you do. Strength training, flexibility, circuit style, gentle movement -something is better than nothing.
7. Online vs In‑Studio: Which Works for You?
Let’s be real, there’s no one-size-fits-all answer when it comes to fitness. What works beautifully for one Muslimah might feel totally off for another. That’s why it’s important to understand your options and choose the space that supports you best.
Online Fitness for Muslim Women
Pros:
Privacy, so hijab/modesty concerns are not a problem.
Community energy, motivation from others.
Flexible timing - morning when kids are at school, evening after dinner.
Comfortable space at home.
Quick and convenient, no travel time to consider.
Considerations:
You will need WiFi/Internet Data on your phone.
You’ll need a small space.
You’ll need to train privately to respect other members.
Online Fitness with ADTCfit: Built Around Your Life
The online fitness space has exploded in recent years, but here’s the thing: not all online training is created equal. So many platforms are filled with pre-recorded videos and automated bot check-ins. You press play, follow along, and that’s it - you’re on your own.
At ADTCfit, our online coaching is completely different. Our sessions are live, real-time, and led by experienced Muslim female trainers who know how to bring out your best - with your camera on or off, whatever you’re comfortable with. We can see your form (if you want), guide your technique, and hold space for you with care and encouragement.
Quote:
“I was used to Youtube workouts that offered no accountability- but with ADTCfit, I feel like I’m in a space full of women who actually want me to succeed.”
We’re there for you during the session - and long after it ends. Through WhatsApp groups, check-ins, challenges and support, you’ll never feel like you’re doing this on your own.
What makes ADTCfit online coaching so effective?
You can train in full privacy and modesty, at home.
There’s no need to organise childcare, transport or gym gear.
You’re getting professional coaching in real time - not guessing your way through a video.
You’ll feel seen, supported and part of a sisterhood.
And most importantly? You’ll actually stick with it. Why? Because it’s designed for your life, your needs, and your values.
Gym / In-Studio Women‑Only Classes
Pros:
A large space with lot’s of equipment.
In-person instructor.
Considerations:
Travel time, scheduling.
Childcare.
Checking the studio suits modesty/hijab needs.
Checking if the studio plays music.
Limited opening times.
Check for any planned closures (e.g. maintenance or holidays).
Confirm if any male maintenance staff will be present during your session times.
Review studio contracts carefully - look out for tie-ins, notice periods, and hidden fees.
We’re all for in-person, women-only training, when it’s accessible and set up in the right way. Some women find they thrive on the buzz of a group and being physically present in a room. You may find that the walk to the class, or the chance to get out of the house, helps you focus. If you have a local space that’s women-only and modest-friendly, it could be a fantastic part of your routine. But we also know that not everyone has that option and for many of our clients, ADTC’s muslimah online fitness programme is the best fitness program they have joined and been able to stick to.
Hybrid Approach
Some of our members do both, a local muslim women fitness class pass once a week, paired with online coaching to stay consistent and on track. If that works for you, brilliant! At ADTC, we’ll always encourage you to do what suits your body and life best.
7. A Sample First Month at ADTC: What It Really Looks Like
So, what does your first month at ADTC actually look like?
Let’s walk you through it - no pressure, no overwhelm, just small, steady steps that feel good and grow with you.
Week 1: Getting Comfortable
Your journey starts with a 1-to-1 chat with our Head Coach - a fully qualified Muslim female personal trainer with over 10 years of experience. We’ll verify that you’re a female participant, have a quick conversation about your goals and concerns, and get you set up to succeed from day one.
Then, you’ll be welcomed into our private WhatsApp group - a safe, sisters-only space where motivation flows and no question is too small. Here, you’ll meet others just like you: women building strength, creating space for their well-being, and showing up for themselves one step at a time.
You’ll take a look at our #GetStrong timetable:
MON: Online BoxFit Class – 2:30 PM
TUE: Online Strength Class – 2:30 PM
WED: Online Pilates Class – 6:00 PM
THU: Online Hybrid Class (mix of strength & Cardio) – 9:00 AM
Choose one class to start with - live or on replay - and take your time settling in. No pressure. Just movement.
We’ll encourage you to give feedback, ask questions, and let us know how it felt. You might even find a workout buddy or get a little nudge from one of our more active members. That sisterhood makes all the difference.
Week 2: Finding Your Flow
By now, you’re starting to get familiar with the sessions - and hopefully, feeling that lovely post-workout buzz. Maybe you’ve found a favourite class, or maybe you’re ready to try a second one.
The goal in week two is simple: build momentum. You might train twice this week, or even three times - combining live classes with short walks. Remember, this isn’t about intensity - it’s about consistency. That’s where results begin.
Week 3: Feeling Stronger, Inside & Out
This week, you might surprise yourself.
Maybe it’s how easily you got through a strength session. Or how your posture’s improved. Or how energised you feel during the day. These are the wins we care about - not just inches or kilos, but how you’re showing up for your life.
You’ll continue to check in with the group, celebrate your progress, and feel more at home with the timetable.
Our coaches are there throughout, responding in the WhatsApp group, keeping you on track and answering anything you’re unsure about. You’re not navigating this alone.
Week 4: A Shift in Mindset
By week four, something clicks.
You're not forcing yourself to be ‘motivated’ - you're just showing up, because it’s become part of your routine. You’re feeling stronger. More organised. Less stressed. More connected.
You’ll probably have seen your first weekly results too - whether that’s more stamina, better sleep, looser clothes, or even just feeling more in control of your day. You’ll have had support, structure, and real encouragement from your trainer and sisters around you.
This week, we encourage you to:
Reflect on your progress (we even give you simple journal prompts to help)
Repeat your favourite class
Try something new from the timetable
And take a moment to feel proud
This Is What Sustainable Progress Looks Like
It’s not about going from zero to exercise-obsessed in four weeks. It’s about removing the guesswork, finding your rhythm, and realising that yes - this can work for you.
You’ll feel:
More energised
More positive
More organised
And more supported
No more second-guessing your workouts. No more wondering if you’re doing enough. You’ll have a plan, a coach, and a community cheering you on.
And best of all? You’ll start believing in your own potential again.
9. How to Choose the Right Class or Pass
With so many options out there, how do you know what’s right for you?
Start by asking yourself:
Does this space (online or in-person) feel safe and welcoming?
Are classes women-only and modest-friendly?
Would I feel more supported by Muslim female personal trainers, or is a women-only space enough for me?
Is the schedule realistic for my life?
Can I buy a class pass before committing?
Most importantly - trust your gut. You’ll know when something feels right. It’s the space where you don’t feel judged, rushed, or overwhelmed. You feel invited to grow.
At ADTC, we offer memberships and low-commitment class passes with no strings attached. Our online classes are flexible to help you find your rhythm and you can cancel your membership at any time, no minimum contracts.
10. Staying Motivated - The Sisterhood Advantage
One of the most beautiful things in all this is the sisterhood effect. When Muslim women come together, supporting each other in fitness, the transformation happens. You boost each other, you motivate each other, you celebrate each other’s progress.
Find a workout buddy, join a private Facebook/WhatsApp group, or attend a class where you’ll make friends. When you hear someone say, “I never thought I’d be lifting weights”, and then you hear you say that next month - that’s the reward.
11. Tips for Fitting Fitness into a Busy Life
Set non‑negotiables: e.g., “Monday 9am I do 20 mins” or “Wednesday evening I do an online class”
Schedule it like an appointment – write it in your calendar.
Prepare kit the night before – modest activewear, water bottle, towel.
Do micro‑workouts - even 10–15 minutes counts.
Use tech – Podcast while on a stationary bike? Why not.
Reflect on progress – Keep a short journal or checklist: energy levels, mood, endurance.
Celebrate wins – like you did your class, tried something new, improved form.
Be gentle with yourself – some days you’ll nail it, other days life happens. That’s okay.
12. The Bigger Picture: Health, Faith & Fitness
For many Muslim women, the decision to embark on fitness isn’t just physical. It’s spiritual, emotional. We’re talking about honouring the body, strengthening it, being able to serve family, community, faith with vitality. The notion that looking after your body is part of gratitude.
So when you step into your first class or log into your first online session, remember: you’re not just working out. You’re stepping into a life where you feel stronger, calmer, confident, aligned.
14. One Small Story That Changes Everything
Common results for our members:
Can carry eldest child without aches and pains.
Improved mood, sleep more deeply.
Looks forward to the class rather than dreading it.
Discovered a joy for lifting weights. (Yes, lifting!)
15. Ready to Get Started?
If you’re still reading, that means you might be ready. Good. Let’s make it simple:
Pick your date – next week, block out a session.
Choose your format – online or in-person.
Find a pass or trial – get the class pass ready.
Set your gear – hijab‑friendly activewear, water, towel.
Show up – exactly as you are.
Reflect – How did you feel afterwards? What’s one win?
And then repeat. Because each step moves you forward.
16. This Is a Movement - and You Belong in It
We’re not just working out. We’re creating a shift - in mindset, in community, in how Muslim women are showing up for themselves.
What started as a few sisters asking for a space where they could move in privacy has grown into a full-blown muslim woman fitness movement. From online to in-person, from hijab-friendly to faith-led, we are proving that fitness isn’t off-limits - it’s our right. And we’re claiming it.
Quote:
“This isn’t about being a gym girl. It’s about not running out of breath with my kids. It’s about praying without knee pain. It’s about a better quality of life’.
And really, that says it all.
So wherever you’re starting from - whether you’re feeling excited, nervous, unsure, or ready to go - know this: there’s a space for you here.
You don’t need to change who you are.
You just need to show up.
And we’ll take it from there.
