If you’re a modest Muslimah who’s ready to take on the exciting challenge of Trials & Tribulations but don’t have a fitness routine, you’re in the right place!
This challenge is a brilliant way to push your limits, without requiring you to be a fitness pro to start. With realistic exercises and a step-by-step approach, you can build up the stamina and confidence you need.
Here’s a beginner’s guide to get you moving and excited about tackling that course.
Start small: building a foundation
If exercise hasn’t been part of your routine, the key is to start small and build gradually. Simple, short exercises can have a big impact and will help you feel more prepared for your mud run.
1. Gentle walking
Walking is one of the best ways to start building your endurance. Aim for 15–20 minutes a few times a week, walking at a steady pace. Once you feel comfortable, try adding another 5 minutes each week, and pick up the pace a little. This will help increase your stamina without putting too much strain on your body.
2. Light stretching
Stretching keeps your muscles flexible and helps prevent injury. Spend 5–10 minutes after each walk doing some gentle stretches for your legs, arms, and back. Try touching your toes, shoulder rolls, and reaching your arms above your head. This will help you recover and feel good after each workout.
3. Bodyweight exercises
Bodyweight exercises are a gentle way to start building strength. Don’t worry—no weights or intense equipment needed! A few times a week, try these simple exercises:
- Wall push-ups: Stand facing a wall, place your hands on it at shoulder height, and push yourself off. Do 5–10 reps. This builds arm strength gradually.
- Chair squats: Sit down on a chair, then stand back up without using your hands. Do 10 reps. This exercise strengthens your legs and gets you used to bending and moving.
Preparing for muddy obstacles
Your challenge will involve a few obstacles, so adding a little variety to your routine can help you feel ready. But remember, no need to go overboard—small steps are enough.
1. Step-ups
Find a sturdy step or bench, and practise stepping up and down. Step-ups help strengthen your legs and simulate the movements you’ll do on your challenge. Try doing this for 1–2 minutes, and work up to doing it for a few minutes at a time. It’s great for stamina and balance, and it doesn’t need any fancy equipment.
2. Arm movements with water bottles
You don’t need weights to start building strength! Grab two water bottles and hold one in each hand. Lift them above your head, then bring them down in front of you. Repeat this 10 times. This movement builds shoulder strength without overwhelming your arms.
Boosting your energy with healthy habits
What you eat can also make a difference as you start exercising. A few small changes can make you feel energised without a big overhaul to your diet.
1. Eat balanced meals
Focus on balanced meals with a mix of protein, carbs, and healthy fats. Try to include simple sources like eggs, wholegrain bread, and fruits. Protein helps with muscle recovery, carbs give you energy, and healthy fats keep you full for longer.
2. Stay hydrated
Water is key to feeling good, especially as you start moving more. Aim to drink a little extra water each day, and add a slice of lemon or cucumber for flavour if you need. Being well-hydrated will help you feel energised, especially on the day of the challege.
Building mental confidence
Trying something new can feel intimidating, but with small steps, you’ll build the confidence you need. Here are some ways to keep a positive mindset as you prepare.
1. Celebrate each step
Every bit of progress counts, so give yourself credit for each step you take. Whether it’s finishing a short walk or doing a few extra wall push-ups, take a moment to acknowledge your efforts. Small wins will keep you motivated and remind you of how far you’ve come.
2. Focus on the fun
This challenge is about having a good time, not about perfection. Remind yourself that it’s okay to go at your own pace. This event is a chance to enjoy an adventure, try something new, and laugh along the way. Imagine the fun moments—splashing through mud, sharing laughs with friends—and let go of any pressure.
3. Find support from friends
Consider asking a friend or two to join you in your preparation. Having a buddy, even for a walk or a chat about your goals, can make everything feel more manageable and enjoyable. Encouraging each other will make the process more rewarding.
Taking it easy on the day
When the day of the challenge arrives, focus on pacing yourself and having fun. Wear comfortable, modest clothes, and remember that you can skip any obstacle that feels too hard. The main goal is to finish with a smile, feeling proud of what you’ve achieved.
A final word of encouragement
For the modest Muslimah, taking on Trials & Tribulations is an exciting way to try something new and challenge yourself. It doesn’t matter how fit you are now; what counts is your willingness to start.
With each small step, you’re building strength, confidence, and resilience. So, keep moving forward, enjoy the journey, and remember that this challenge is as much about having fun as it is about the finish line. Good luck, and embrace every moment!