Personal Development

Six reasons why boxing is great for fitness

Boxing is a sport where you speak with your fists. It is an intense and exciting exercise that affects the body’s main muscle groups. You don’t solely train your biceps and triceps but also your core and lower body. The dynamic nature of boxing gives you many styles, techniques, and combos you can experiment with. The training never gets old, and you can spar with different partners for a new experience every time. Boxing not only breaks you out of monotonous gym exercises but also offers many physical and mental health benefits, which we will discuss in further detail.

The best part about boxing is that it’s for all genders, ages, and body types. The accessibility of boxing is one of the reasons why it was ranked America’s 4th most popular sport in 2021 in the widely respected Harris Poll.

If you’re interested in boxing but worried it’s going to be difficult, don’t sweat it. At least not yet. As mentioned before, boxing is for everyone. It doesn’t matter if you’re 20 years old or 40. The dynamic sport lets you pick a style that’s comfortable and suitable for you. You can start with boxing training for beginners to learn the basics like jabs, hooks, and uppercuts. No matter your age, don’t let it stop you from your fitness goals.

The following fitness benefits of boxing will be worth signing up for.

Strengthens bones and joints

The more you hit, the stronger bones you get. When you’re punching boxing bags or sparring, you face resistance when your arms or legs make contact. The impact causes tension in your bones, stimulating and strengthening them. Studies suggest repeatedly causing stress to your bones through boxing in a controlled manner increases bone density—the more bone density, the less the risk of developing osteoporosis or osteopenia.

Relieves stress

If you’re angry at your boss, or life, or just mad, boxing is a great way to relieve stress. Imagine your punching bag is your worst enemy, or take it out on your sparring partner during a match. This way, you get a rush of endorphins because of physical exertion. The endorphins give you a ‘high’ and make you feel more self-confident, content, and happy. Boxing also requires a lot of focus which can take your mind off things that are bothering you.

Improves body coordination

During a sparring match, you must be quick on your feet and aware of your surroundings. You need to be able to dodge a punch and simultaneously be able to throw one that’ll hit. Boxers typically train their hand-eye coordination using a double-end bag, shadow boxing, or through the tennis ball catch drill. If the techniques seem challenging, you can start by practicing beginner-friendly head moves, which will help you get better coordination and faster reflexes.

Aids weight loss

Boxing is a full-body workout that builds muscles all over your body by burning calories. The high-intensity cardio gives you a leaner physique by stimulating your chest, arms, and legs. As a beginner, you can train 2-3 times a week for 60 minutes per session. Regular boxing training can decrease your belly size and give you more muscles and a fit physique.

It helps burn a lot of calories. However, you’ll only lose weight when you eat in a calorie deficit. So, it’s important to maintain a healthy diet with boxing training to get the desired results.

Improves sleep

Boxing is an intense sport with powerful dynamic movement and quick footwork, and it’s no surprise it’ll wear you out. It’s a high-intensity workout that pushes your body beyond its limits. The more you train, the more rest you’ll need. It is an effective aerobic exercise that can help improve sleep quality by releasing neurotransmitters like dopamine and serotonin. You should, however, go to bed at least 1-2 hours after your boxing session to let your body calm down.

Improves cardiovascular fitness

Boxing is an aerobic exercise that increases your heart rate because it is high-intensity cardio. You work various muscles in your body simultaneously using quick movements, which pump more blood into your body. These workouts decrease the risks of developing heart disease, lower blood pressure, and reduce tension in the blood vessels. Boxing keeps your heart healthy and makes you less susceptible to strokes or heart attacks.


Consider boxing a fun new activity. You’ll learn many new techniques, get to know about your body, and reap the fitness benefits of the sport. You can start as late or as early as you like; age is just a number when it comes to boxing. What matters is your commitment and passion. You can overcome complex learning curves as long as you enjoy your training.

Stay committed, and you’ll gain many health benefits that will help you in your old age, like stronger bones, muscles, and a healthier heart. Boxing creates a safe space to unleash your frustrations in an acceptable and healthy way. Not only do you improve your fitness physically, but mentally as well.

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