The Three Most Important Qualities of Fitness

When it comes to your body, what are the three most important things that indicate it’s working well and able to do what you want it to do? If you were going to train, and not just workout to burn calories, what would you want that training to improve? What would be the important things to focus on? 

Now, being lean and looking good is important to plenty of people. I’m not talking about how your body looks – that’s more a result of your nutrition. I’m talking about how your body functions. In other words, what can it do?

I’ve come to look at this through the lens of aging. One thing we all have in common is we keep adding years at those birthday parties – that number never seems to go in the other direction. So, when it comes to how well our bodies function, what are the three things we are all going to lose as we age? Let me ask you three questions that might bring some clarity. 

As you age. . .

  1. . . . are you going to get stronger or weaker? 
  2. . . . are you going to be able to do more work or less work? 
  3. . . . are you going to get more mobile or become stiffer? 

These three areas, or qualities of fitness, are the foundation of how your body works. If you compare a young person to an old person, these are the qualities that have glaringly diminished. Now don’t get depressed if you think you’re old, because the body will adapt at any age. And don’t laugh if you think you’re young, because you will keep having birthdays (and if you don’t something much worse has happened to you.)

Let’s take a quick look at these three qualities to help us better understand how they relate to improving our fitness. 

Key Qualities of Fitness 

Strength enables movement. If you don’t have strength, you can’t move. Think about a baby who can’t hold its head up yet. It just has to lie there. Picking its head up is essentially a one-rep-max. But after doing it over and over it gets easier and easier, and strength is slowly built into its body. Eventually that baby gets stronger over time, starts running around, playing sports, and sometimes makes it to the NFL. It all started with that one-rep-max head lift years and years ago.

After strength comes what we commonly call conditioning. Think about going up 10 flights of steps; or moving 10 yards of dirt; or running a 10k. Are you breathing heavy and taking breaks, or is it effortless and enjoyable? We call it conditioning but a name that better relates to the real world is work capacity. How much work can you do, for how long, before you have to take a break? This is going to be very different if you’re 20 then it is if you’re 80. We want to be able to maintain our work capacity for as long as possible. 

And finally comes movement quality, range of motion, or flexibility. Whatever you want to call it, it pertains to the health of your tissues, and more specifically orthopedic health—how well do your joints work. If your tissues and joints are stiff and rigid, movement will be painful and annoying. You’re going to get stiffer and less mobile as you age, so we want to work against that and keep our joints and tissues working well and healthy our whole lives.

All three of these areas should be part of your workouts and programming. When you work out, focus on improving these qualities to ensure that your body is getting the proper training it needs to get strong, move well, and have plenty of energy, for as long as possible.

For a healthier future through personal responsibility,

Dennis Fenrich

Follow me:

@CFNorthIndustry for Twitter

@CrossFItNorthIndustry for Facebook

Leave a Comment


Simply fill out the form below to request your free INTRO SESSION.

Shortly after a coach will be in touch to help you find a time that works.

We are excited to meet you!



Hi, my name is Cheyenne. I graduated from Michigan State University with my bachelors in Kinesiology, minor in Health Promotion, and then pursued a full time personal training job in a corporate fitness center. I have been a personal trainer since 2018 and started coaching CrossFit in 2020 when I got back into CrossFit after about a year off. I first started CrossFit back in 2014 in my hometown, Three Rivers, MI., and continued with CrossFit through college and now after college. I thoroughly enjoy coaching CrossFit because it not only helps me better myself, but I get to educate, coach and inspire everyone in the community of CrossFit. 
I have been into sports and fitness my entire life. I played volleyball, basketball, soccer and track through high school, and continued the healthy, active lifestyle with CrossFit after high school. Not only am I passionate about fitness, I also enjoy traveling, the lake life, gardening, my two kitties and anything outdoors.


CrossFit Level 1 Certification



My view of fitness changed on 2013 when I was introduced to Crossfit. Like many, it immediately had my attention. I became a coach because I saw the positive impact it had on my physical and mental health, so I wanted to pass that on to others. I work a full time job and am married to an amazing woman who does Crossfit with me. I also have three great kids who I cant convince to do Crossfit with me. Kids. Aside from spending time with my family and friends, I enjoy coaching others in fitness, living a mostly healthy lifestyle, and am an avid Steelers fan. Go Steelers!

Currently, I hold a Crossfit Level-2 certificate and my goal as a coach is to continue learning, weather through Crossfit or other effective methods. Physical and mental health go hand in hand with one another, and I believe exercise is the perfect medicine for both.


CrossFit Level 1 Certification



I’ve been working in the fitness industry since 2002. I started training myself when I was 15, started eating right when I was 21, and started training people when I was 26. I’ve been passionate about taking care of my body and living a healthy lifestyle for over 25 years now.

My belief is that every one of us should know how to take care of our bodies. I’ve spent the majority of my life working with a wide range of people to help them do just that. From 14 to 82 years young, college athletes to double knee replacement patients, to people who wanted weight loss to people who needed weight gain. Over the past 16 years I’ve accumulated roughly 70,000 hours either doing, teaching, or learning about health and fitness. All that time invested has helped me have an incredible clear understanding of how to work with people and coach them to their health and fitness goals.



CrossFit Level 1 Certification


To Request a membership hold, please fill out the form below. Warning, by filling out this form your membership will not be put on hold. This form is simply a way to let us know you would like to request a membership hold. We will then review your request, then reach out to you to confirm.


Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.



Simply fill out the form below
& one of our amazing
coaches will be in touch asap!
We are excited to hear from you!


We Would Love To Meet You!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.


$20 Per Class or $15 for multiples

OUR Information:


11948 Farmington Rd, Livonia, MI 48150, United States




We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.