I always believed that it's better to be fit then being a macho. I have seen and have friends who are like 6'4" feet tall, weighs somewhere in 90's and are into professional body building but i never wanted that. I always felt, it's better to fit. You should have a good stamina. I never tried to be world's strongest man.... though i can't be.... i mean i not cut out for something like that.
Other than being fit, i also support self defense. One should learn the different arts and strategies of self defense like you can learn martial arts or kung fu or any other combat techniques. You can find many useful information on the internet about self defense techniques which are easy accessible and totally worth your time. For you convenience, i linked a particular web portal which gives you a lot of useful information about self defense. Do check it out.