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As a Dan player for Kendo in my club, and a senior, I get asked this by my juniors and our beginners at times, especially for holiday season when we have no training. What you should focus upon is your lower body, especially your calves. Kendo is heavily reliant upon footwork, without the right footwork, you can not drive your body to cover distance, nor can you apply power and speed to make the cuts with the right timing. Using only your arms is incorrect, and you will learn eventually that footwork is vital and paired up with everything. Do calf lifts - so standing flat footed, and lifting your body up onto your tippytoes, and then back again. do this slowly both up and down. Do squats Do lunges - Kendo lunges are different to fencing lunges. In Kendo, both feet point forwards. Try to maintain your body so that your torso remains straight upright, and not leaning in any direction. Do spring leaps - So, from a standing position, leap forwards by pushing with your left leg only (thus using your calf) and landing into a lunge with the right. This is the basic movement of a kihon footwork. For your upper body, wrists are vital. Do flexibility exercises to have supple wrists. Triceps are important, and so are the forearm muscles for grip strength. If you have those grip things that you clench in your hands that is the coiled spring, use them to build your grip strength BUT, it is important that you build yourring and pinky finger strength in both hands, as they are the ones you need, since when gripping a shinai, or bokken, or shinken (ie, gripping any of the weapons use in Kendo) the thumb, index and middle fingers are actually loose, while ring and pinky are what provides the grip power on the sword. As for weights, start with a 1lb or 500g weight (a filled plastic bottle of water is fine), and do two handed overhead swings, so lift up to behind your head, virtually to the back of your head, and then back down to your groin. Seems easy, but start with say 50, then increase to 100, then 200, 400, to 1000 and you'll find out how easy it actually isn't lol. The shinai weighs 510g for men, 440g for women, so to start, use appropriate weight. You can then bump it to 1kg or higher. As for fitness, it would also be helpful to improve your cardio razz
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