When you hear the word “fitness,” what comes to mind? Perhaps a lean marathon runner gliding effortlessly through miles, or a muscular strongman hoisting massive weights. While both images represent impressive physical feats, they highlight only specific aspects of fitness. According to CrossFit, true fitness encompasses much more.
CrossFit defines fitness as “increased work capacity across broad time and modal domains.” In simpler terms, it’s about performing a wide range of physical tasks efficiently, regardless of duration or type. This holistic approach is measured through ten general physical skills:
- Cardiovascular/Respiratory Endurance
Definition: The ability of the body’s systems to gather, process, and deliver oxygen.
Example: Running a mile without stopping or rowing for 10 minutes at a consistent pace.
This is your engine—it keeps you going in long workouts and improves heart and lung health.
- Stamina
Definition: The ability of the body to process, deliver, store, and utilize energy.
Example: Performing 100 burpees over time or completing multiple rounds of a workout without gassing out.
Stamina is your ability to keep moving when your muscles start to fatigue.
- Strength
Definition: The ability of a muscular unit, or combination of muscular units, to apply force.
Example: Deadlifting a heavy barbell or carrying all the groceries in one trip.
Strength isn’t just about lifting weights—it’s about being able to move and control external loads.
- Flexibility
Definition: The ability to maximize the range of motion at a given joint.
Example: Squatting below parallel or getting your arms fully overhead in a shoulder press.
Better flexibility improves movement efficiency and reduces the risk of injury.
- Power
Definition: The ability of a muscular unit to apply maximum force in minimum time.
Example: A vertical jump, a power clean, or a box jump.
Power is about explosiveness—it’s where strength meets speed.
- Speed
Definition: The ability to minimize the time cycle of a repeated movement.
Example: Sprinting 100 meters or cycling through fast double-unders.
Speed is how quickly you can move your body or a load from one point to another.
- Coordination
Definition: The ability to combine several distinct movement patterns into a single movement.
Example: Performing a snatch or jump rope double-unders.
Coordination is what allows you to move smoothly and efficiently—especially under fatigue.
- Agility
Definition: The ability to minimize transition time from one movement pattern to another.
Example: Quickly changing directions during shuttle runs or reacting to an opponent in sports.
Agility helps you stay nimble and responsive in dynamic situations.
- Balance
Definition: The ability to control the placement of the body’s center of gravity in relation to its support base.
Example: Holding a handstand, walking on a balance beam, or doing Turkish get-ups.
Balance is essential for stability, posture, and injury prevention.
- Accuracy
Definition: The ability to control movement in a given direction or at a given intensity.
Example: Hitting a wall ball target consistently or cycling reps on a barbell without missing.
Accuracy ensures you hit your marks every time—and it sharpens your awareness during complex movements.
Achieving competence across all ten of these domains is the hallmark of true fitness.
Neglect one, and you create a weak link in the chain. Master them all, and you’re prepared for whatever life—or the workout—throws at you.
The Marathoner vs. The Strongman: Who’s Fitter?
Consider Eliud Kipchoge, a world-renowned marathon runner known for his incredible endurance and speed. On the other end of the spectrum is Tom Stoltman, a two-time World’s Strongest Man, celebrated for his unparalleled strength. Both athletes are at the pinnacle of their respective disciplines, but who is truly fitter?
Kipchoge’s cardiovascular endurance is unmatched, allowing him to maintain a blistering pace over 26.2 miles. Stoltman’s strength enables him to lift and carry weights that are unimaginable to most. However, Kipchoge might struggle with lifting heavy weights, and Stoltman may find long-distance running challenging.
This comparison illustrates that excelling in one area doesn’t necessarily equate to overall fitness. True fitness lies in the balance—being able to run, lift, jump, and perform various tasks effectively.
The Importance of a Balanced Approach
Focusing solely on one aspect of fitness can lead to imbalances and potential health issues. For instance, excessive endurance training without strength work can result in muscle loss and decreased bone density. Conversely, prioritizing only strength can compromise cardiovascular health and flexibility.
A balanced fitness regimen that includes both aerobic and anaerobic exercises ensures comprehensive health benefits. It enhances heart health, builds muscle, improves flexibility, and boosts overall functionality in daily activities.
Functional Fitness: The Real-World Application
Functional fitness focuses on exercises that mimic real-life movements, preparing the body for daily tasks. This approach emphasizes the importance of being able to perform a variety of movements efficiently, rather than specializing in one.
By training across all ten physical skills, individuals can improve their ability to handle everyday challenges, from lifting groceries to climbing stairs. This comprehensive approach not only enhances performance but also reduces the risk of injury and promotes longevity.
Striving for Comprehensive Fitness
While elite athletes like Kipchoge and Stoltman showcase extraordinary capabilities, their specialized training doesn’t encompass the full spectrum of fitness. For most individuals, the goal should be to develop a well-rounded fitness profile that includes strength, endurance, flexibility, and coordination.
Embracing a balanced approach to fitness ensures better health, improved functionality, and a higher quality of life. Remember, true fitness isn’t about excelling in one area—it’s about being competent in all.
If you want help improving one or more of these areas of fitness, we’re here for you! Whether you’re looking to build strength, improve endurance, boost flexibility, or just move better in your everyday life, our coaching team knows how to guide you with purpose and progress. You don’t have to figure it all out on your own—let us help you become a more well-rounded, capable, and confident athlete. Click here to get started today!