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How to Strength Train Like a Boxer

Category: Fitness

If you’ve ever seen professional boxing, you would only need to watch a few seconds of a match to realize how strong boxers must be. And this is no accident – professional boxers complete a wide range of strength training exercises at least two or three times a week to do what they do.

This is why many people, RockBox Fitness included, have looked towards boxing, kickboxing, and other combat sports for influence when it comes to creating a workout that not only burns calories but also builds muscle and strength.


Why Strength is Important to Boxing

Whether you’re sparring in a private match or training with a punching bag, each part of your body plays a role in how powerful and effective your punches are. From your chest to your arms to your legs, power comes from everywhere in your body.

Your core strength has a lot to do with your cardiovascular endurance as well. And since boxing is primarily an endurance sport, there’s no question why it’s important. With more muscle strength, your muscles won’t tire as quickly.


Best Strength Training Exercises for Boxers

The best workouts boxers can do besides boxing drills include strength training exercises. Some of the most common include:

  • Lifting weights
  • Push-ups
  • Sit-ups
  • Squats
  • Pull-ups
  • Lunges
  • Planks
  • Weighted punches

Basically, anything that provides resistance is where strength building happens.


Will Strength Training Make Me Slow?

Regardless of if you’re looking for strength training for boxing or want to try boxing strength training for another sport, you may be wondering if strength training will make you slow. No, a properly designed strength training program should not make you slower on the field, court, in the ring, or anywhere else you’re performing. Instead, it should make you faster by strengthening the muscles surrounding your joints.


Benefits of Strength Training Outside of Boxing

Strength training should never be overlooked whether you are throwing punches, shooting hoops, or taking a jab at starting a more active lifestyle. These include:

  • Increase Strength – This may be obvious, but it should be recognized. Even outside of the gym, strength training can help you struggle less when it comes to carrying something like groceries inside or moving furniture around the house.
  • Slim Down – Strength training doesn’t only quickly burn calories or help you lose weight, but it can also help boost your metabolism, letting you burn more calories at rest. Additional training on top of lost weight can tone muscle and help you appear leaner.
  • Improves Heart Health – As we mentioned earlier, strength training helps build cardiovascular endurance. This means that your heart will thank you. This type of training has been effective in lowering bad cholesterol and improving blood circulation, among others.
  • Helps Your Mind – Strength training, or any routine fitness, has been shown time and time again to improve focus and mental health and even boost self-esteem. In older adults, it has even been shown to improve cognitive function.

And, of course, this is just the beginning! And best of all, anybody can begin to implement regular strength training into their life, regardless of experience.


RockBox is a Great Place to Train like a Boxer

RockBox Fitness Studio is an ideal place to learn how to train like a boxer. The studio offers high-energy classes that are great for beginners and experienced athletes alike. Whether you want to get into fighting shape or just learn how to move your body safely and efficiently, this is a great place to start.

We offer plenty of training options as well. From private instruction to shared classes, we offer a wide range of training options to fit any comfort level. In addition, our boxing fitness studios also offer nutrition planning services and more to help you get the most out of your workouts.

Find your local RockBox studio and reach out today to learn more about our boxing-based training!

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