Spiritual Fitness

“For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.” —1 Timothy 4:8 NIV

Which kind of exercise do you think is better for you: cardio or free weights?

Some say an exercise routine centered on cardiovascular fitness is the best way to promote a healthy lifestyle. When we’re younger, it means getting out there and engaging in outdoor activities. As we grow older, we switch to exercising in a controlled environment. So, the treadmill, the elliptical, and the stair-climbers become the machines of choice for cardiovascular fitness. Most machines are equipped with a video monitor for television viewing or a virtual trail or pathway feature so that you can imagine yourself running on it. Also, many fitness centers have wall-mounted televisions with several sports, weather, or news channels, all to keep you working out longer.

Others prefer slinging free weights to promote fitness. The philosophy of "building muscle to burn fat" has long been a cornerstone of fitness and body composition strategies. It was popularized by fat-loss expert and bestselling author Tom Venuto in his influential book Burn the Fat, Feed the Muscle, and has since been embraced by numerous health and fitness professionals, including lifestyle coach Jim Karas, author of The Cardio-Free Diet. Their work emphasizes that increasing lean muscle mass can support a higher metabolic rate, making strength training an essential component of long-term weight management and overall health.

Building muscle increases our resting metabolism, the rate at which we burn calories. I feel like the health benefits of using free weights are unappreciated, though. How many of us who identify as young people choose this type of exercise to “flex," look “pumped," or “jacked”? All that effort may seem to be an exercise in vanity. (Note: all the tall wall mirrors at a fitness center are in the free weights section by design, not coincidence.) Again, as we grow older, we lose muscle volume and muscle strength. An exercise program that includes free weights cannot be overlooked as a means of maintaining good health.

Truthfully, any regular exercise routine always has health benefits. One would think that this would be a concern only for mature adults. However, today’s culture promotes a sedentary lifestyle for young children and teens steeped in screen-based recreation. This would not be a bad thing if it were not for the high-sugar, ultra-processed food that they choose. Poor diets and inactivity can be a harmful combination for the overall health of young people. So, eat better and keep moving. The health benefits can be significant, regardless of your age or type of activity.

Keeping our hearts healthy is a good thing. Getting our hearts right is even better. Listen to Paul’s admonition: “For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come” (1 Timothy 4:8, NIV). He’s telling us that God is ultimately concerned with our spiritual fitness because of its temporal and eternal significance.

Here are three of the best ways to maintain spiritual fitness:

1. Pursue Holiness. The Bible is clear about God’s will for us in this life. He commands us to be holy.  Several key verses in the Old and New Testaments portray God as holy but beckon the believer to be the same. Two of my favorites are “Be holy, for I am holy” (Leviticus 19:2) and Hebrews 12:14: “...without holiness, no one will see the Lord.” Holiness is about pursuit and process, a reciprocal principle that states that to the measure that we surrender our lives to the Holy Spirit, is the measure we will experience His sanctifying power. I am a witness that the Holy Spirit will “burn up the chaff (sinful thoughts, actions, and attitudes) with an unquenchable fire” (Matthew 3:12) in our lives if we allow Him. Holiness is for everyone who claims salvation through Jesus Christ.

2. Practice Godliness. It’s the way we show our faith in Jesus Christ. One of the best principles about godliness is found in 2 Peter 1:5-8. Peter admonishes us all to put into practice seven virtues that support our faith in the Lord. They are active verbs, not passive suggestions. Thus, the Christian walk is a “participatory sport,” which means we have to be in it to win it! He closes with a promise that those who put these things into practice will not become “ineffective and unproductive in their knowledge of our Lord Jesus Christ.”

3. Be intentional and consistent. A good devotional routine desires to please God, remain in fellowship with Him, and is done daily to pave a sturdy path to spiritual fitness. Did you notice? I didn’t say that path would be smooth, and neither did Jesus. Listen to how He put it: “In this world, you will have trouble. But take heart! I have overcome the world.” (John 16:33) The difficulties we’ll experience will seek to steal our joy and derail our desire to serve the Lord. That’s why we must be intentional and consistent about our daily devotional routine.

Remember that in building the muscles we need to stay in the fight against evil; the enemy never takes a break. Neither should we. Our spiritual fitness depends on it. 

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Prayer—Heavenly Father,

Thank You for the gift of life and for the strength You provide each day. Just as we strive to care for our physical bodies, we should place even greater importance of nurturing our spiritual lives. Remind us that while physical training has value, godliness holds the promise of both this life and the life to come.

Lord, create in us a desire to pursue holiness and to become more like You. Burn away anything in our hearts that keeps us from walking closely with You, and fill us with the power of Your Holy Spirit to live lives that honor Your name. Teach us to practice godliness through our words, actions, and attitudes. Help us to grow in faith, virtue, knowledge, self-control, perseverance, godliness, mutual affection, and love. May our relationship with You be active and fruitful, reflecting Christ to everyone we encounter.

Father, give us the discipline to be intentional and consistent in our daily time with You. When distractions, trials, or discouragement come, strengthen our resolve to remain faithful. Let Your Word renew our minds, Your presence restore our souls, and Your promises sustain us through every season of life.

Guard our hearts against complacency and help us to keep our spiritual eyes fixed on Jesus, knowing that He has overcome the world. May our lives be marked by steadfast devotion, unwavering hope, and a deep love for You that grows stronger each day. Equip us to encourage others in their walk with Christ and to model a life of spiritual fitness that glorifies Your kingdom. In the precious and powerful name of Jesus Christ, we pray. Amen.

Your turn—How is the level of your spiritual fitness? What things can you change to improve your strength in the Lord? What is a best practice in your devotional life that you would share with others? 

Citations:

• Venuto, T. (2009). Burn the Fat, Feed the Muscle. Burn the Fat Inner Circle.

• Karas, J. (2007). The Cardio-Free Diet. Simon & Schuster.