The Best Workout

Top 10 Fitness Components to Know

What you need to know about Fitness Component or Skills?

A fitness component is simply a way of identifying a certain part of a person’s fitness – essentially you are labelling a subset of changes that you want to occur as a component.  For example, if if you need to be more flexible you’d work on the ‘flexibility’ component of your fitness.  Or, if you want to get stronger to compete in a power lifting event you’d work on the ‘strength’ component of your fitness. 

By having components you can analyse and categorise your fitness and then focus on developing an area that will best help you meet your goals.  For instance, may be you could be a person who wants to lose weight, and has significant muscle wastage and low aerobic fitness.  So you might decide to work on the ‘hypertrophy’ and ‘aerobic fitness’ components to rebuild some of the wasted muscle and burn calories at the same time.

Fitness Component types

Click the fitness component that you would like to discover.

The ability to develop and maintain movement as quickly as possible for short duration.

For instance, performing a HIIT training, Sprinting 100 metres, jabbing in boxing.

The ability to produce maximal or near maximal force very quickly.

For instance, squatting, bench press, push-up.

The ability to move a muscle/tendon around a set of joints and maintain full range of movement at those joints.

For instance, stretching after your daily workout.

The ability to maintain the centre of mass over the base of support.

For example, not falling over when doing lunges or squats in the gym.

The ability to change the body’s position quickly and precisely.

For example, changing direction while dribbling a soccer ball, side stepping in rugby, swaying to avoid a punch in boxing.

Strength is the maximum force a person can exert on a given resistance for a set number of repetitions or set time.

For instance, lifting very heavy weights in the gym.

This is the most important fitness component for the majority of the gym user, hypertrophy is the ability to grow muscle cells. Exercise stimulates skeletal and cardiac muscle fibres to increase in diameter and to accumulate more structural contractile proteins.

For instance, building muscle size in the gym, building muscles that have wasted away over time due to a sedentary lifestyle.

The ability to work a particular muscle or muscle group for longer periods at less than maximal effort.

For instance, doing as many push ups as you can in a circuit class.

The ability to sustain high intensity efforts for as long as possible.

For instance, a 400 or  800 metre runner, any form of interval training.

The ability to sustain exercise for extended periods of time using large amounts of muscle mass in cyclical movement at low to moderate intensities.

For instance, A 5 miles run, any form of cardio.


It’s important to realise that fitness components concerns repetition ranges with resistance training. 

  • Strength training is typically low repetition with very high loads
  • Hypertrophy is typically high load resistance training for intermediate reps.
  • Muscular endurance is typically high reps with lower loads.

Strength training for example doesn’t ‘stop’ as soon as you do more than 6 reps for example, the training just becomes predominantly hypertrophy training.

As guidance from we can categorise the fitness component depending of the how many rep we perform, as we could see in the next table:

0 -6
Strength Training
1 -15
1 -30


You know now an important information about how to made a some change in your routine to achieve your personal goals.