5 Components of Fitness

Fitness isn’t just how much you can bench, squat or deadlift. It isn’t how heavy you weight or how ripped you are. Fitness doesn’t see what type of training you are into. There is lot more to call yourself fit. Fitness is a composition of many different criteria. There are 5 components of fitness. 5 components that when combined together determines what level you stand in terms of calling yourself fit. 5 components of fitness acts as the pillars upon which the roof of fitness sits. We will talk about the 5 components of fitness in this topic and ways you can improve your fitness level.

5 components of fitness

5 Components of Physical Fitness

There are 5 major areas of physical fitness that you can work towards improving your overall fitness. They are as given below.

  1. Cardiovascular Endurance

    It is the ability of heart and lungs to work together as per needed. This typically determines whether your heart and lungs perform together to provide the oxygen and fuel to the body over long period of time. Ticking this box brings you closer to determining your total fitness. You can improve your cardiovascular endurance by incorporating cardiovascular activities. You can perform activities like running, cycling, swimming, jogging etc. to improve in this field.

  2. Muscular Endurance

    This is the ability of your body to perform particular exercise for a long period of time. These workouts are generally tested either without weight or very light weight. Examples: push ups, squats, dips, chin ups, etc. You can progress in muscular endurance by performing exercises 3-4 times a week for 30-45 minutes.

  3. Muscular Strength

    It is the ability to lift moderate to comparatively heavy amount of weight with full control over the weight. Muscular strength is the total amount of force your muscle can produce. Regular exercise will preserve your muscular strength challenging the age factor. Be sure to exercise at least 3-4 times a week. During workout, choose weights that are heavy enough to challenge your muscles. The general exercises for testing muscular strength are bench press, deadlift, squat, bicep curls etc.

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  4. Flexibility

    Flexibility is the ability of free movement of the joints through full range of motion. It ensures longevity and bone density. Good flexibility in muscle is very important to contract, relax, lengthen and balance muscular strength. Flexibility ensures free movement of joints as well as preventing stiffness and soreness. You can improve flexibility by performing regular stretching. Warm ups and stretch before exercise and stretch after workout maintains the health of joints. Yoga is perfect example for the flexibility training.

  5. Body fat percentage

    It is the measure of available amount of fat as compared to the lean mass, bone and organ mass. Ideal body fat percentage for men: 13-18%  and for female: 19-24%. The body fat percentage can be measured using skinfold caliper method or bioelectrical impedance and few other. These tests can be done by health clubs or by referral of your physician. Follow low calorie diet with very less added sugar and well monitored carbs. Perform exercises 2-4 times a week between 30-45 minutes minimum.


The composition of all 5 components of fitness determines what your goals are and where you stand. It is very important to tick all these 5 boxes to ensure well balanced and fit mind and body. The meaning of fitness is changing from person to person over brief course of time. There excessive dependence upon the performance enhancing drugs. The debate is on many other topics rather than on the level of fitness. Being fit is for own self, and you better be fit to live long, healthy and happy life.