What if you could build incredible physical strength using only the body Allah (SWT) has blessed you with? This is the core philosophy behind callisthenics, a powerful form of bodyweight training that builds muscle, discipline, and a deeper connection to your own God-given potential.
At OnePath Network, we had the privilege of training with Jahedul Islam, a professional callisthenics coach from East London who is helping Muslims worldwide master this art. In this guide, we’ll break down his expert advice, from the foundational movements every beginner must master to the profound spiritual lessons that make callisthenics a journey of both body and soul.
What is Callisthenics? A Path to Unlocking Your Inner Strength
Before diving into the exercises, it’s essential to understand the mindset. Jahedul emphasises that callisthenics is unique because it forces you to learn about the strength Allah has already built inside you.
“I love callisthenics. You’re learning about your body weight. You’re learning about the strength that Allah built inside of you. You’re using your own body weight that Allah blessed you with to build strength.” – Jahedul Islam
Unlike lifting external weights, callisthenics is an intimate journey of self-mastery. It’s about leveraging what you already have to become stronger, more disciplined, and more grateful.
Getting Started: The Mindset Before the Movement
According to Jahedul, true strength begins in the mind. Callisthenics is a demanding discipline that requires more mental fortitude than traditional weightlifting.
It all starts with your niyyah (intention)
Before you even touch a bar, ask yourself why you are training. Is it for show, or is it to honour the body Allah has given you and become a stronger Muslim?
- Believe in Yourself: Self-belief is the first step. Trust in your ability to grow and improve.
- Believe in Allah: Ultimately, strength is a gift (rizq) from Allah. Ground your efforts in faith and gratitude.
- Embrace Discipline: The body follows the mind. Cultivate mental discipline, and physical results will follow.
The 3 Pillars of Callisthenics for Beginners
To build a strong foundation, you don’t need complex movements. Jahedul and fellow callisthenics expert Khaled (of Australian Ninja Warrior fame) stress the importance of mastering the basics. These three pillars are non-negotiable for anyone starting their journey.
Pillar 1: The Pull-Up – Mastering the Ultimate Back Builder
The pull-up is one of the most effective exercises for building upper-body strength, primarily targeting your back, biceps, and shoulders.
How to Perform the Perfect Pull-Up
- Grip the Bar: Place your hands slightly wider than shoulder-width apart with a firm, overhand grip.
- Engage Your Core: Bring your legs and toes together. This activates your core, which is crucial for stability and power. A weak core is often why people struggle with pull-ups.
- Pull Up: Drive your elbows down and pull your body up until your chin is clearly above the bar.
- Controlled Descent: Lower yourself back down slowly until your arms are fully extended. Avoid dropping down.
Beginner’s Tip: If you can’t do a full pull-up yet, start with negative pull-ups. Jump up or use a box to get your chin over the bar, then slowly lower yourself down. This builds the necessary eccentric strength.
Pillar 2: The Dip – Building Chest and Triceps Power
Dips are the ultimate pushing movement in callisthenics, targeting your chest, triceps, and shoulders.
How to Perform a Perfect Dip
- Secure Your Grip: Hold the parallel bars with a strong, neutral grip. Lock your arms out at the top.
- Protect Your Shoulders: Protract your shoulders slightly (imagine pushing them forward and down). This stabilises the joint and prevents injury.
- Maintain Form: Keep your knees and feet together to engage your core.
- Lower Down: Descend until your elbows are at a 90-degree angle, keeping your body upright.
- Push Up: Drive yourself back up to the starting position, focusing on squeezing your chest and triceps.
Pillar 3: The Push-Up – The Foundational Strength Movement
The humble push-up is a total-body exercise that builds chest, shoulder, and tricep strength while also engaging the core.
How to Perform a Perfect Push-Up
- Hand Placement: Position your hands shoulder-width apart on the floor.
- Body Alignment: Keep your body in a straight line from your head to your heels. Do not let your back arch or your hips sag.
- Engage Your Chest: As you lower down, focus on activating your chest muscles. Your chin should be up.
- Full Range of Motion: Lower your body until your chest is close to the floor, then push back up explosively.
Beyond the Bar: Faith, Humility, and Fitness
Jahedul’s journey reveals that callisthenics is about more than just physical transformation; it’s a vehicle for spiritual growth. As your strength increases, so does the risk of ego.
Keeping Your Ego in Check
How do you stay humble when you’re getting stronger and receiving attention? Jahedul’s advice is to constantly return to your intention.
“I always reflect and be like, ‘Alright, I’m doing this for the sake of Allah. I’m doing this to be a strong Muslim.’ The same way He blessed me with this strength… the same way He could take it away. So why am I not going to be humble?”
He recounts a time when a severe elbow injury left him unable to train for three months. This trial became a blessing in disguise, forcing him to reconnect with his faith and realise that true strength lies only with Allah.
Dawah Through Discipline: A Fitness Community Rooted in Faith
Jahedul co-owns a gym in East London where about 30% of the members are non-Muslim. He sees this as a profound opportunity for dawa (inviting others to Islam) through action, not just words.
He shared a powerful story of a client, an Orthodox Christian from Moldova, who was moved to tears while listening to the Quran being played in the gym one morning.
A Heart-Softening Moment
“My partner played Quran… that Moldovan client, Subhan’Allah, he sat down, he was looking at the screen listening to the Quran, and he was tearing. He’s like to my partner, ‘What is this?’ My partner said, ‘This is the Quran.’ He asked, ‘Can you send me this?’… The Quran softens the hardest of hearts.”
This story illustrates that creating an environment of respect, brotherhood, and Islamic principles can be one of the most powerful forms of dawah.
Why Every Muslim Should Consider Callisthenics
Jahedul finished our session with a passionate plea for the Muslim community to embrace callisthenics.
- It’s Accessible & Free: You don’t need an expensive gym membership. A local park is your gym. This removes financial barriers for the youth and anyone on a budget.
- It Avoids Fitnah: Many commercial gyms are filled with loud music, free-mixing, and immodest attire. Training outdoors or at home allows you to focus in a purer environment, bringing more barakah (blessing) to your efforts.
- It Encourages Reflection: Training alone in nature provides a unique opportunity for self-reflection (tafakkur), allowing you to connect with yourself and with Allah.
Your Journey Starts Now
Callisthenics is far more than a workout routine. It is a holistic discipline that builds a strong body, a resilient mind, and a humble heart. By mastering the fundamentals (pull-ups, dips, and push-ups), you lay the foundation not just for advanced skills, but for a life of discipline and gratitude.
Remember that strength is a gift from Allah. It is our responsibility to seek it, nurture it, and use it for good. Your journey doesn’t require a fancy gym or expensive equipment. It just requires you, a bit of space, and the will to begin.
What’s your first step? Start today with one perfect push-up