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Boxing Fitness Training for the Everyday Athlete

Boxing is one of the most intense sports that offers a multitude of benefits to the body and mind of those who practice it on a regular basis. However, boxing fitness training can be a great way for anyone to increase their general fitness without ever having to fight.  


Even going through the motions of a 3 minute boxing round can be an exhausting experience for those who've not tried it before. The body is focused intently on blocking, weaving, attack and balance simultaneously and this can quickly drain the body of energy. Stamina training is an essential part of boxing fitness training, and can be achieved by aerobic exercise. Skipping, bag work and hitting pads are invaluable and very effective ways of increasing stamina levels, especially if they are sustained over a prolonged period, such as a 3 minute round.


Fitness training of any description should increase strength in some way, and boxing fitness training is no exception. The upper body especially will benefit from push ups, chin ups and punching exercises. Shoulder strength is essential for simply holding the hands in front on the face in the standard defensive position for 3 minutes. Getting proper training on good technique in punching will tone the arms, shoulders and back in a dynamic way that allows the muscles freedom to move naturally. Boxing training is an effective alternative for those who may not enjoy working out using weights in a gym setting, as it can be more interactive, flexible and fun.

Balance and Coordination

Being able to coordinate the body properly during a boxing match is vital, and balance is an essential part of training. Using a balance board can help to hone balance as well as core strength and legs. Squatting while holding the arms out at 90 degrees to the body and keeping the feet flat on the ground is an effective technique in improving balance and lower body strength. In sports such as Thai Boxing that also utilize the elbows, knees and legs, balance is even more important to the fighter. Learning to kick pads properly adds a new level to balance and coordination that will have the effect of helping to improve your overall training experience.


A flexible body is much less likely to sustain an injury, and boxers frequently implement a thorough stretching and sometimes even yoga facet to their training. Shoulders, elbows and knees are susceptible to injury due to the nature of the sport, so proper stretching both before and after the training session will increase the range of motion in punches and kicks, as well as toning the muscles and decreasing the chance of a strain. It's important to have a good trainer for this though, so injury as avoided as much as possible. 

The beauty of boxing fitness training is that it can be tailored to individual specific fitness levels and goals, for people of any age. The techniques used by boxers can benefit anyone interested in adding a new, fun way to keep fit.

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