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Benefits Of Boxing Training

In recent years, more people than ever have started boxing. With dozens of benefits of boxing training, people from all walks of life are wrapping up their hands and stepping inside the ring.

Boxing, also known as the sweet science, is an intricate fighting system where two opponents face each other inside a ring.

The premise is straightforward:

Land effective punches and avoid getting hit.

But beneath this seemingly simple and somewhat brutish surface lies a true martial art that offers numerous incredible benefits for everyone who practices it.

Today, we’ll go over eight of the greatest benefits of boxing training. Ready? Let’s dive in.

benefits of boxing training

Eight Amazing Benefits of Boxing Training

Here is a quick look at the benefits of boxing training:

  • Weight loss
  • Improved cardiovascular fitness
  • Strength and conditioning
  • Discipline and respect
  • Improved mental health
  • Self-defence benefits of boxing training
  • Being part of a team sport
  • Mental toughness and determination

Let’s take a deeper look at each benefit of boxing training:

1. Superior Weight Loss

benefits of training boxing

Have you ever found yourself struggling with weight loss?

Maybe you’ve tried different diets, training programs, or ‘fat-burning’ supplements? In any case, you probably found most tactics to be ineffective, and you likely concluded that weight loss is almost impossible.

But do you know what? Weight loss is quite simple and straightforward. What matters most is that you create and maintain a calorie deficit – consuming fewer calories than you burn. By doing that, your body has no choice but to start using fat and lean tissue to get the remaining energy it needs. And thus, you lose weight.

Weight loss is one of the main benefits of boxing training.

Boxing is great because the workouts are intense and challenging. As a result, you can burn several hundred calories per session, which can add up over the weeks. It’s not uncommon for folks to lose weight thanks to boxing training and without necessarily going on a diet or doing any other exercise.

2. Improved Cardiovascular Fitness

We often link cardiovascular (aerobic) fitness with activities like hiking and running on a treadmill. But, the good news is, boxing training is also incredibly beneficial for that.

For an activity to improve our aerobic capacity, it needs to elevate our heart rate to a certain degree and keep it there for an extended period. Boxing training is intense, and many of the boxing-specific activities involve your entire body – everything from your toes to your head.

As a result, your heart rate will rarely drop back to normal before the workout is done. This will help strengthen your heart, make it pump more efficiently, and improve your lung capacity.

Thanks to all of this, your endurance will improve, you’ll be able to go through more challenging workouts, and you’ll find it easier to recover between training sessions.


Do You Have Your Own Boxing Gloves?

RDX is one of the worlds most popular martial arts brands. They have a reputation for producing high-quality equipment at an affordable price.

RDX boxing gloves are some of the best value for money boxing gloves available on the market.

Below is why you should buy the RDX boxing gloves:

  • The gloves are made of Maya-Hide Leather making them durable and long-lasting.
  • RDX boxing gloves have extra thick padding. This protects your hands and thumb when throwing strikes.
  • RDX gloves are some of the best value boxing gloves on the market.
  • The extra-long hook & loop system offers superior wrist-support and a comfortable fit.
  • The gloves are designed to air naturally and decrease sweat whilst you are training.

3. Strength And Conditioning

benefits of boxing training

While we often place terms like strength and conditioning in the same sentence, not many activities develop both at the same time. In most cases, exercise primarily works on one or the other but rarely improves both simultaneously.

Boxing is different because it is an incredibly nuanced sport that mixes many activities into one. If you’ve ever seen a boxing match, you’ve probably noticed that fighters need – and often display – impeccable strength and endurance. Their power is vital for landing effective strikes and defending themselves, while their endurance allows them to keep fighting for six, eight, and even twelve rounds.

The great news is, boxing alone is great for improving these characteristics for you. Specialized boxing training features aerobic and strength-based challenges, so most trainees naturally build up their overall fitness.

Of course, aspiring and top-level boxers also include dedicated strength and conditioning training like jogging and lifting weights to expand their capacities further and reach their full potential.

If you’re serious about taking your boxing performance to the next level, you should check out the fighters strength coaching program for martial artists.

4. Learning Discipline And Respect

Discipline and respect are two admirable personal characteristics that help us establish fulfilling relationships, achieve success in life, and feel greater satisfaction. Discipline is the art of persevering, and respect is a feeling of admiration that makes us more likeable and allows us to emulate others and learn from them.

The good news is, our abilities to be disciplined and respectful for others are like any muscle in the body: we can improve them with regular practice.

Learning to be disciplined and respect people is one of the main benefits of boxing training.

Boxing is an incredible tool for improving both of them because the sport demands them of us. First, it helps us become more disciplined because it often pushes us to our physical and psychological limits. Going through challenging workouts, suffering defeats, and learning from our mistakes are valuable things that build discipline and character.

Second, boxing teaches us respect and shows us why we should never underestimate the person standing in front of us. The sweet science has had a rich history with many examples of underdogs who’ve overcome the odds to defeat great champions. One mistake is all it takes for the opponent to gain the upper hand, and boxing teaches us humility.

5. Improved Mental Health

fighters vault

Improved mental health, is perhaps, the most overlooked benefit of boxing training.

Research finds that physically active people are happier, more confident, and more optimistic. They are also less likely to suffer from depression and anxiety. One amazing benefit of boxing training is that your workouts are engaging. They push you hard and allow you to improve every time you spar or throw punches on the bag.

It’s a deeply fulfilling experience that floods your body with endorphins and makes you feel good about yourself. As a result, you become happier and more confident.

6. Learning Self-Defense Skills

Probably the most obvious benefit of boxing training is learning how to defend yourself!

Possessing self-defence skills is never a bad thing, and boxing is a great way to learn how to do so. While seemingly simplistic, boxing is an intricate art that teaches numerous ways to defend yourself, learn how to keep a distance and land powerful and effective strikes at the right time.

A few well-placed shots are often enough to end a conflict early on, but even if you don’t want to do that, you will have a superior ability to defend yourself, block punches, and avoid them with poise. 

7. Getting to Be Part of a Team Sport

fighters vault

As humans, we are social creatures, and we crave the feeling of belonging somewhere. You might be thinking, “So what does this have to do with boxing?”

It’s true. Boxing might seem like a solo sport because it’s you versus your opponent in a ring. But, all of the preparation that goes into learning how to box better is a team endeavour. The countless sparring sessions, drills, and time you spend learning combinations and how to defend against attacks occur in a team setting.

Plus, every boxer has a team of people helping them, supporting them, and giving them actionable information about the opponents during matches.

The team comradery and the social aspect of the sport is one of the most important benefits of boxing training.

8. Developing Mental Toughness And Determination

More than anything, boxing teaches humility. Despite the endless hours of training, studying opponents, and working on details like footwork and placement, throwing punches from all angles, and producing good feints, you won’t always win.

There will always be opponents to humble you, show you that you’re not undefeatable, and help you get stronger as a result.

It’s precisely the hard times that build mental toughness and make you more determined to improve. As Rocky said, “It’s not about how hard you can hit; it’s about how hard you can get hit and keep moving forward.”

Developing mental toughness is a benefit of boxing training that will transfer to all areas of everyday life.

How To Get Better At Boxing Faster

If you’re looking to improve your boxing skills outside of the gym, you should check out a boxing instructional course.

You can learn from your favourite trainer or fighter and focus on specific areas or styles of boxing you find interesting.

We recommend these boxing instructionals:

Whilst there is nothing equivalent to training in the gym with your instructor, these courses are a great way to progress faster in boxing.

benefits of boxing training

Summary of The Benefits of Boxing Training

The benefits of boxing training are incredible, so let’s do a quick recap on the eight best ones:

  • It leads to superior weight loss through an incredible caloric burn
  • Due to its nature and intensity, boxing is terrific for improving your cardiovascular system, endurance, and work capacity
  • Boxing is a fantastic all-in-one activity that boosts your strength, conditioning, and overall fitness
  • It teaches humility, how to respect others, and how to become more disciplined
  • Boxing is amazing for improving your mental health
  • Though seemingly simplistic, boxing teaches valuable self-defence skills
  • Boxing has a substantial social aspect because you get to be a part of a team and work with others to improve yourself and help them get better
  • Boxing teaches you how to overcome failures and become tougher and more determined to chase your goals

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Gareth Davies

I'm a martial arts competitor and enthusiast. Over the last 15 years, I have trained and competed in several martial arts. I live in Manchester U.K working as a strength & conditioning coach when I'm not travelling and exploring martial arts around the world.
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