Every so often someone post on the forum looking for information and advice on strength training for fencing. As is the nature of the forum the replies run the gamut from practical to pointless.

But possibly the first question a fencer should ask themselves is how strong do I need to be. The answer of course will depend on the individual, their body and their fencing careers. A general catch all reply might be not very, but stronger than you are now. This NY Times article Does Weight Lifting Make a Better Athlete? asks a similiar question.

Fencing is not a power or strength sport like Rugby or some of the track and filed disciplines. All of the power generation that is required comes from the lower body. So unlike boxing with which it shares some similarities there is no real need for upper body strength. In fact even less is required that in the racket sports.

Fencing also does not require large muscle mass. So muscle hypertrophy would not be a primary goal.

So why would a fencer lift weights? Why would they want to get stronger?

The primary goal of any strength and conditioning programs should be injury prevention. Fencing is an asymmetric sport that places unusual and extreme loads on the joints. Strength training cam help re-balance the body and by developing the surrounding muscles help with long term joint health.

The secondary goal should be performance enhancement. A stronger muscle can produce more force and thus allow for a faster lunge for example. Of course there isn't a linear correspondence.

So what would be a suitable l program for our theoretical lifter. They will want to follow a full body program, lifting weights one to three days per week. They will want to utilize compound exercise using free weights if body shape, past injuries and access to equipment allow.

They will want to train progressively, safely and preferably under instruction. They will also want to use their weight training to achieve fencing specific result. Lifting weights is not their competitive sport. They should be lifting heavy enough to stress the muscles involved.

They should also be emphasizing the lower body. This is where most injuries occur and this is where the muscular demands in fencing are placed.

I believe strength training has helped my fencing. I also believe that additional strength can help any athlete. However I believe that it is easy to become obsessed with strength for strength's sake. This is a trap I've fallen into in the past