Introduction
For many people, weekends are seen as an escape — a time to sleep in, eat out, and indulge in leisure activities. While rest is important, Islam teaches us that every moment is a chance to gain reward and strengthen ourselves, both physically and spiritually.
Our bodies are an amanah (trust) from Allah, and taking care of them is part of our worship. The Prophet ﷺ once said:
“The strong believer is better and more beloved to Allah than the weak believer, though both are good.” (Sahih Muslim)
Strength here does not only mean physical power but also includes spiritual resilience, discipline, and readiness to serve the ummah. This means that keeping our bodies active and healthy directly supports our ability to worship Allah better — whether it’s standing longer in prayer, fasting with patience, or serving our families and communities.
So, how can we combine weekend relaxation with Islamic fitness and spirituality? Here are five meaningful exercises you can practice during the weekend, inspired by the Sunnah and the teachings of Islam.
1. Walking to the Masjid 🚶♂️
Walking is one of the most natural and beneficial exercises. It improves cardiovascular health, strengthens muscles, reduces stress, and clears the mind. But for a Muslim, walking can become an act of worship when the destination is the masjid.
The Prophet ﷺ said:
“Whoever purifies himself in his house, then walks to one of the houses of Allah to perform an obligatory prayer, each step he takes wipes away a sin and raises him one degree.” (Sahih Muslim)
This means every step you take to the masjid is not only helping your body stay fit but also erasing sins and elevating your status in the sight of Allah. Imagine walking briskly to Fajr prayer on a cool morning — your lungs breathing fresh air, your legs moving in strength, your heart being purified step by step.
On weekends, when time is more flexible, make the extra effort to walk to the masjid, especially for Jumu‘ah prayer or early morning prayers. For those who live far, consider parking a little further away and walking part of the distance, turning a simple routine into a spiritual and physical exercise.
2. Sunnah Sports: Archery, Horse Riding, and Swimming 🏹 🏇 🏊
The Prophet ﷺ encouraged activities that build strength, discipline, and focus. Among the sports he recommended were archery, horse riding, and swimming. These are not just recreational hobbies — they are timeless practices that develop physical agility and mental clarity.
Archery trains precision, patience, and concentration. Horse riding improves balance, endurance, and leadership. Swimming is a full-body workout that increases stamina, flexibility, and resilience.
The Prophet ﷺ said:
“Practice archery and horseback riding.” (Tabarani)
In today’s world, not everyone has access to horses or archery ranges, but there are many modern equivalents. Cycling can provide the endurance and leg strength of riding. Hiking can replicate the discipline and stamina of archery training. Martial arts can teach self-control, discipline, and courage — all qualities loved in Islam.
Scheduling one of these Sunnah-inspired activities during the weekend is not only good for the body but also revives a neglected Sunnah of the Prophet ﷺ.
3. Fasting: A Workout for the Soul 🕌
When we think of exercise, we often picture jogging, lifting weights, or playing sports. But in Islam, there is also an exercise for the soul — fasting. It disciplines the nafs (ego), strengthens patience, and brings one closer to Allah.
The Prophet ﷺ encouraged voluntary fasts outside of Ramadan, especially on Mondays and Thursdays, and on the White Days (13th, 14th, and 15th of each lunar month). Fasting on weekends when these days coincide is an excellent way to combine rest with spiritual discipline.
Fasting is not just abstaining from food and drink. It is an exercise in controlling desires, avoiding idle talk, and practicing gratitude. Just as physical workouts train the muscles, fasting trains the soul to endure hardship and stay focused on higher goals.
Scientifically, fasting also gives the body time to rest, detox, and reset, which makes it a holistic form of exercise. Spiritually, the reward is immense:
“Fasting is a shield, it will protect you from the hellfire and prevent you from sins.” (Ibn Majah)
So while others may spend their weekend indulging, you can use yours to train both your body and soul.
4. Gardening and Physical Labor 🌱
Not all exercise needs a gym membership. Sometimes the best physical activity is found right at home or in the community. The Prophet ﷺ took part in physical work — carrying stones during construction, digging the trench in battle, and tending to tasks around the household.
Gardening, for example, not only provides moderate exercise but also connects us with nature. Planting a tree or growing vegetables is considered a sadaqah jariyah (ongoing charity) if others benefit from it.
The Prophet ﷺ said:
“If a Muslim plants a tree or sows seeds, and then a bird, or a person, or an animal eats from it, it is regarded as a charitable gift for him.” (Bukhari, Muslim)
Weekend projects such as gardening, cleaning the house, fixing things, or joining a community clean-up bring double benefits: they move the body and purify the soul through service. Instead of seeing chores as a burden, approach them with the intention of exercise and ibadah, and every drop of sweat becomes a source of reward.
5. Dhikr and Mental Fitness 🤲
Health is not only about physical strength. A true Muslim also exercises the heart and mind through dhikr (remembrance of Allah). Stress, anxiety, and mental fatigue are real challenges today, and weekends are the best time to reset mentally through spiritual mindfulness.
The Prophet ﷺ said:
“Keep your tongue moist with the remembrance of Allah.” (Tirmidhi)
This doesn’t mean sitting in one place for hours. You can combine dhikr with movement:
- Recite SubhanAllah, Alhamdulillah, Allahu Akbar while walking or stretching.
- Listen to Qur’an recitation during light exercise.
- End your physical workout with a few minutes of reflection and dua.
This creates a balance between body and soul. Just as push-ups or stretches strengthen the body, tasbih, istighfar, and salawat strengthen the heart. Mental fitness in Islam is achieved by keeping the heart alive with the remembrance of Allah, especially in moments of silence and reflection.
Conclusion
Weekends are precious — they can either slip away in distraction or be used for self-improvement and spiritual growth. Islam teaches us to balance dunya (worldly life) and akhirah (the Hereafter), and the best way to do this is by choosing activities that nurture both.
Walking to the masjid, practicing Sunnah sports, fasting, gardening or physical labor, and engaging in dhikr are all exercises that strengthen the body, refresh the mind, and uplift the soul. They help us live healthier, happier, and more purposeful lives while earning reward from Allah.
Next time the weekend arrives, don’t just think about entertainment or rest. Ask yourself: How can I use this time to strengthen myself as a believer? By adopting these five Islamic exercises, you can turn ordinary weekends into extraordinary opportunities for health, worship, and growth.
