Numerous Benefits of Boxing Training

May 01, 2023 5 min read

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A full-body workout like boxing can have a number of positive effects on the body and the mind. The following are some advantages of boxing training:

  • Improved cardiovascular health: Boxing is a form of high-intensity interval training (HIIT) that can enhance your cardiovascular health. Short bursts of intensive exercise are interspersed with rest or low-intensity activity during HIIT workouts. Your heart rate will rise as a result of this activity, which also strengthens your cardiovascular system.
  • Weight loss: Boxing is a great way to burn calories and lose weight. Up to 1,000 calories might be burned per hour during a standard boxing workout. Boxing can help you lose weight and build muscle, both of which will increase your metabolism even when you're at rest.
  • Increased muscle mass: Building muscle, especially in the upper body, is a huge benefit of boxing. Punching helps develop strength and muscular mass in the arms, shoulders, and back through repetitive activity.
  • Improved balance and coordination: Balance and coordination are key skills for boxing. You will get better balance and coordination as you learn the correct punching, footwork, and defence techniques.
  • Reduced stress: Boxing can be a fantastic stress-reduction exercise. Boxing's demanding physical demands and mental concentration might help you relax and take your mind off your problems.
  • Increased self-confidence: You can boost your self-confidence by boxing. You'll feel more assured in your capabilities as you pick up the right method and refine your abilities.

If you are looking for a challenging and rewarding workout that can provide a variety of physical and mental benefits, then boxing may be the right activity for you.




There are two main types of energy systems that your body uses to fuel itself:

Aerobic – your body produces energy by using oxygen. Your body spends the majority of its time in this manner. During lower intensity exercise, the aerobic energy system can last for a long time, but as you start to increase intensity, it will no longer be able to keep up with production.

Anaerobic – Your body may produce energy without oxygen in two different methods, both of which are referred to as anaerobic processes. The ATP-PC System is the first of these systems. The adenosine triphosphate (ATP) phosphocreatine (PC) is a phrase you can use to sound nerdy. But who has the time or the energy? This is used for brief, intense tasks that last only a few seconds. the second anaerobic component of the lactic acid system. Although it is not quite as powerful as the ATP-PC System, this has a slightly longer duration (between 30 and 60 seconds).

Most physical activity will be more focused on improving either aerobic or anaerobic fitness. Boxing is quite rare in that it is a very even split between the two. This means that you can avoid having to train two different ways to improve the different types of fitness.


Given that all you do in boxing is punch, you would initially believe that it will just benefit your arm muscles. However, when you box, your entire body is in use. You first push through your toes, then shift your weight onto your legs, then you twist your torso to produce as much power as you can before extending your arm to deliver your punch. Consequently there are many muscles working.

If you start boxing training now, after a few weeks you’ll start to notice your entire body becoming much stronger.


You might burn up to 1,000 calories during a standard 60-minute non-contact boxing practise! You engage your entire body when you box, which is one of the reasons it's so healthy. With boxing training, your entire body is working and driving you to burn more calories than with other forms of exercise that are restricted to the upper or lower body. Less fat is deposited when more calories are burnt.



Boxing training has been shown to improve overall mental health, decrease anxiety and depression, improve mood, relieve stress, and increase confidence and self-esteem. And that’s not even close to the end of the list of benefits!

Various governing bodies within boxing are now starting to recognise these benefits and are hoping to spread the word about the links between boxing training and mental health.

bone density

Because bone density essentially measures how strong your bones are (and, obviously, the stronger they are, the less likely they are to break), it is crucial. Our bone density begins to decline as we get older (starting at about age 25). Males also need to be aware of it, even though it seems to occur far more frequently in females.

Engaging in weight-bearing and high-impact exercises is the greatest method to prevent this and boost bone density. Lifting weights and other actions involving your body striking something fall into this category. So you're strengthening your bones every time you punch a bag or a pad—not a person!

Boxing workout

Here are some home boxing workouts and equipment needed:


  • Shadow boxing: Shadow boxing is a great way to practice your boxing technique and footwork. Simply stand in front of a mirror or in an open space and punch and move as if you are fighting an opponent.
  • Bag work: Bag work is a great way to build strength, power, and endurance. You can use a punching bag, speed bag, or heavy bag.
  • Sparring: Sparring is a great way to test your skills and improve your technique. It is important to spar with a partner who is at a similar skill level as you.
  • Conditioning: In addition to boxing-specific workouts, you should also include conditioning exercises in your routine. This will help you to improve your cardiovascular health and endurance. Some good conditioning exercises include running, jumping rope, and burpees.


Some Boxing Equipment ideas:-

  • Boxing gloves: Boxing gloves are essential for protecting your hands and wrists. They come in a variety of weights, so you can choose the weight that is right for you.
  • Hand wraps: Hand wraps are worn underneath boxing gloves to provide additional support and protection for your hands.
  • Mouthguard: A mouthguard is essential for protecting your teeth and gums.
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  • Speed bag: A speed bag is a small, round bag that is suspended from a frame. It is a great way to improve your hand-eye coordination and reflexes.
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  • Heavy bag: A heavy bag is a large, cylindrical bag that is filled with sand or water. It is a great way to build strength, power, and endurance. You will also need a Boxing Bag Stand / Bracket.
  • Jump rope: A jump rope is a great way to improve your cardiovascular health and endurance. It is also a great way to warm up before a boxing workout.
  • Mat: A mat is a good idea to have on the floor to protect yourself from falls.

Explore our comprehensive Boxing Equipment Section for ideas, whether your new to boxing or looking for some replacement equipment.


It is important to warm up before a boxing workout and to cool down afterwards. You should also listen to your body and rest when you need to. It is also important to wear the proper equipment, such as boxing gloves, hand wraps, and a mouthguard.

If you are new to boxing, it is a good idea to take a class or get some instruction from a qualified instructor. This will help you to learn the proper technique and avoid injury.

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