Olympic fencer reveals his secret training weapon

MILES CHAMLEY-WATSON grunts through his eighth pull-up repetition, then lowers his six-foot-four frame to the ground. With his hands on his knees, he catches his breath, then flips the bird and smiles. “F*** you guys.” Moments later, he performs a Copenhagen plank, a devastating lateral exercise that requires placing one leg on a bench while the other hovers in the air. After 20 seconds, he collapsed to the ground. “I need a Guinness,” he said half seriously.

She's quintessential Chamley-Watson, cracking jokes and cracking jokes to hide her quiet intensity. The truth is, the 34-year-old Red Bull athlete is working hard during this three-round strength training workout at Manhattan's Men'sHealth gym, in part because he knows exactly what's at stake: In three months, he will be among America's best hope for a gold medal in fencing at the Paris Olympics. But he also needs to have fun. “I'm in a zone,” says the two-time fencing world champion after a series of barbell bench presses. “But I still talk shit.”

His origin story is another example of his class clown energy masking his dynamism. He was not a star student and suffered from ADHD. In fact, he was kicked out of several schools before the age of ten “just because he was stupid,” he says. At his next stop, the Dwight School in New York, he was placed in an after-school program intended to help him get on the right track. He was forced to choose a sport and was offered three options: tennis, badminton or fencing. He chose fencing. “Swords are fun,” Chamley-Watson says. “But then I was like, 'Wait, I can stab people and not get in trouble?' It's awesome. This could be my goal.

Chamley-Watson was a natural, using his massive 80-inch wingspan and blazing speed to strike opponents from a distance. After just four weeks, he won his first competition. Six years later, he earned a full scholarship to Penn State, where he won two NCAA team championship crowns. He says fencing is his Ritalin and compares the sport to a combination of boxing and chess. In 2016, he helped the United States win Olympic team bronze in foil (the most common style of fencing, with a light epee and a small “attack” target area) in Rio de Janeiro. He even has a fencing move named after him: when you wrap your arm around the back of your head to strike an opponent in the side, you do the “Chamley-Watson.” A knee injury kept him out of the Tokyo Olympics, so medal pressure will be on as he returns for what could be his final Games.

After the bench press, he grabs a 70-pound dumbbell and repeats ten rows explosively, then contorts his face into another smile. Her success in fencing opened doors to modeling for Todd Snyder and Tommy Hilfiger, as well as fashion design. “My life has become much bigger than fencing,” he says. “I’m still learning how to juggle it all too.”

Chamley-Watson says her workouts bring consistency to each day and help her stay mentally positive and sharp. He trains five days a week, mixing circuit training, lifting sessions and plyometrics. Almost every week ends with a maintenance session on Friday.

During this hour-long training session, he only focuses on finishing his reps and doing other jokes. “Practicing gives you clarity. Going to the gym is free therapy. I can’t start my day without going to the gym,” he says. “Yes, everyone is unhappy in the morning, but do it.”

Plank like an Olympian

Try this basic circuit featuring heavy planks and built from Chamley-Watson's favorite ab moves. Do 8 to 12 repetitions of each movement. Complete 3 rounds.

Plank Leg Lift

Installation in elbow-board position. Lift your foot off the ground, keeping your leg straight. Lower and repeat on the other side. This makes 1 repetition.

Leg raise with side plank

Installed in side plank, right elbow on the ground. Keeping your leg straight, lift your left leg as high as possible. Lower. This makes 1 repetition.

Hanging Knee Raise

Hang from a pull-up bar with your legs straight. Keeping your legs together, contract your abs and lift your right knee toward your left elbow. Lower and repeat on the other side. This makes 1 repetition.

Between intervals

Go to post-workout meal?
“Korean barbecue. It's so good for you. It's beef, rice and kimchi, which is good for your digestive system.

Fashionable anthem?
“'Until I Collapse' by Eminem. Hard to beat him.

Biggest training challenge?
“During the season it's very difficult to know if you're pushing yourself or not. I don't need to go to the gym, but I can't not go.

Dream training partner?
“Bruce Lee. I was going to say girl, but I'm going to upset some people.

A version of this story appeared in the March/April 2024 issue of Men's health.

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