Fencing as a Workout: What the Science Says

Yes, fencing is a real workout. Laboratory research on skilled fencers puts competitive fencing at roughly 10 kilocalories a minute (about 8.6 METs), which the authors called a moderate physical demand.

Unusually for a sport, there is direct research behind that. Scientists have strapped heart-rate monitors and gas analysers onto competitive fencers and measured exactly how hard the body works.

The numbers on intensity

A study titled “Physiological responses and energy expenditure during competitive fencing” measured 15 skilled fencers during simulated competition and reported an average energy cost of around 10 kilocalories per minute, roughly 8.6 METs; the authors described this as a moderate physical demand (PubMed, 2014). The same research noted that both aerobic and anaerobic energy systems are moderately recruited, which is one reason a bout can leave you out of breath.

What happens to your heart rate

Work on elite foil fencing, published in PLOS One, followed 18 fencers through simulated pool and direct-elimination fights. Heart rate was higher in the longer direct-elimination fights (about 170 beats a minute, against about 163 in pool fights), and the fencers covered far more distance (PLOS One, 2023). A competitive bout is intermittent work, with bursts of movement separated by short recoveries.

A full-body, footwork-first workout

Beyond the raw numbers, fencing trains the body in a balanced way. The constant advancing, retreating and lunging builds agility, balance and real leg strength, while the blade work and posture engage the core, shoulders and arm. Because the effort comes in short bursts with brief recoveries, it mirrors the interval-style training that is well regarded for cardiovascular fitness. And because you are focused on the game, the effort rarely feels like a chore.

Is fencing good cardio for your heart?

Fencing looks like a good cardio session on the numbers, though the evidence stops short of heart health claims.

In the elite foil study of 18 fencers, average heart rate reached about 163 beats a minute in pool fights and 170 in direct-elimination fights, and fencers averaged 42.5 ml/kg/min of oxygen uptake (men) and 34.4 (women) in the fights where gases were measured (PLOS One, 2023). In the 15-fencer laboratory simulation, energy cost averaged about 10 kcal a minute, and blood lactate peaked at about 6.9 mmol/L in the recovery minute between rounds (Appl Physiol Nutr Metab, Milia et al.). That is a heart working hard in bursts, with short recoveries.

The World Health Organization’s 2020 guidelines recommend that adults do 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of vigorous-intensity aerobic activity a week, or an equivalent mix, plus regular muscle-strengthening (Br J Sports Med, 2020). Fencing at the intensities above could count towards that target, and the footwork and lunging add leg-strengthening work. Two caveats: these were skilled and elite fencers, so a beginner’s early sessions will be lighter, and a bout is intermittent, so minutes on the piste are not the same as minutes of continuous effort.

Now the honest gap. These studies measured heart rate and energy use during fencing. None followed fencers over years to see whether they developed less heart disease, so no study has tested fencing for heart disease outcomes. This is not medical advice. If you have a heart condition, chest pain, high blood pressure or other concerns, check with your doctor before starting, and tell us about any health condition when you request a trial so the coach can adapt the session.

Is it as hard for a beginner?

A sensible caveat: these studies measured small groups of competitive and elite fencers, so a beginner’s first sessions are lighter, building up as skill and confidence grow. Not everyone burns exactly the measured amount, but fencing, trained regularly, is a legitimate moderate-to-vigorous workout and can support weight loss goals alongside sensible eating. As always, anyone with a health condition should check with their doctor before taking up a new sport.

A workout that does not feel like one

Fencing is a real workout for the body and a puzzle for the mind in the same session. At Fencing Masters in Singapore, the adult programme, Fencing for Fitness, is built around exactly this, and the coaches scale the intensity to you, whether you want a hard sweat or a gentler introduction, and the club coaches adults, seniors and veterans of every ability. You need no shopping first, because the trial needs no gear and, once you join, we lend a mask, jacket and blade for your first lessons.

To feel the intensity for yourself, request a trial, or read more about fencing for adults.