Good Exercises for Fencing

Improve your fencing skills with strength training.
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Move over yoga and embrace fencing if you want a mind/body workout. Not only do you have to avoid getting tagged by your opponent's weapon, but you need the speed, endurance and strength to outsmart your competition. Fencing training includes exercises for the large muscles in your legs all the way down to the small muscles in your forearms. Train on the opposite days you fence so you do not overwork your muscles.

    Step 1

    Use multi-joint movements in your routine for overall muscle conditioning. Select exercises such as the clean, the snatch, vertical jumps and jump squats.

    Step 2

    Include leg specific strengthening exercises such as lunges, squats, deadlifts, and box steps holding onto a pair of dumbbells or a barbell.

    Step 3

    Strengthen your ability to hold your weapon and improve your shoulders with military presses, upright rows and standing flyes.

    Step 4

    Increase the strength in your biceps and forearms with arm curls, hammer curls, preacher curls, reverse curls and wrist rolls.

    Step 5

    Use chest and back exercises to improve your posture. Complete pullups, back rows, bench presses and incline flyes.

    Step 6

    Workout out with a light weight and a high number of repetitions, such as 20, to improve your muscular endurance. Limit your rest time between sets to 60 seconds. Use a heavier weight and eight to 12 repetitions to improve your muscular strength. Aim to rest for 60 seconds between sets.


    • The best way to improve at fencing is to practice.Strength training adds to your ability by improving your endurance, focus and muscle tone. Include resistance training into your routine two or three times a week.


    • If you feel any discomfort, stop the exercises and speak with your doctor.

    Things You'll Need

    • Dumbbells

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