Best Tips for Beginner Boxing Workouts

Boxing workouts can provide great exercise for anyone, but it takes some practice to get the form just right in order for it to be effective.  Boxing is not as easy as it may appear; requiring:

  •  Agility
  •  Balance
  •  Muscular Endurance
  •  Aerobic Endurance

Workout routines for boxing encompass much more than learning jabs and punches.  Because of the high demand that boxing places on the body, many different aspects of exercising must be taken into consideration.  Not working on every aspect could result in injury to muscle groups.  Learning the proper techniques for boxing can help you to achieve the best physical health you have ever experienced.

 The logical process for building a routine for boxing is through:

  •  Muscle Building
  •  Running Endurance
  •  Circuit Training
  •  Actual Boxing Workouts
  •  Nutrition


Gaining muscle mass has a number of various benefits for boxing enthusiasts. Whether the need to build muscle is to overcome fat or to develop the end result of looking ripped, concentrating on this aspect of the body is a necessary one.  Boxing is an extremely active sport, and your muscles will need to be performing at their peak ability in order to keep up.

Building muscle takes work, dedication and a fully opposite approach to nutrition than what most are used to in their daily lives.  Both men and women are able to train in the same manner to build muscle mass while receiving individual specific results.  The human body comes equipped with over 600 muscles, but the muscles may be more pronounced in some people because they have worked to develop them.

Many muscle building routines are available and normally concentrate on two different levels:

  • Full body workouts
  • Single muscle workouts

Before splitting the routines, it is recommended that beginners focus on full body workouts.  Completing routines can be effectively done either at a commercial gym where necessary equipment is supplied, or by purchasing a home gym in order to work out at home.

In order to build muscle, a process called gradual progressive overload must be adopted.  Begin with lighter weights and gradually build up to progressively heavier weights.  Performing a full body workout twice per week on non-consecutive days is recommended for beginners.  Muscle groups in each part of the body will be addressed through:

  •  Leg presses
  •  Dumbbell presses
  •  Crunches
  •  Calf raises
  •  Curls involving the wrist, legs and biceps
  •  Back extensions
  •  Tricep pushdowns

After 9 to 12 weeks of following a full body workout, a split routine can begin that concentrates on specific muscle groups.

Supplements of protein, creatine, glutamine, vitamins, growth hormone, anti-estrogens and amino acids are often used by boxing enthusiasts who wish to build muscle fast.  For beginners, these types of supplements are not needed if proper attention to workouts and nutrition are being addressed, with the exception of multi-vitamins, whey protein and creatine.


An important aspect of boxing workouts is that you will be on your feet a lot, moving continuously.  This type of movement places a great demand on the muscle groups in your legs, meaning that these muscles will need more work than received in muscle building alone.  Endurance of the muscles will need to be developed through running to help the boxer become faster and stronger; able to dance around the ring for long periods of time.

An exercise in stamina building, running is a vital inclusion for beginner boxing training.  Cardiac bursts will help to quickly build endurance; for example, jog at a medium pace for 10 minutes then speed up and run hard for 1 minute.

Normal duration goals to set for building running endurance of beginners is to work up to running 3 to 5 miles once per week.  On off days, endurance can be continually built through jumping rope; an activity that should also be performed with bursts of speed followed by slower paced jumping.


One method of efficient conditioning for the body is through circuit training.  This type of training utilizes a number of different exercises arranged in stations, with the boxer visiting each station and completing that particular exercise within a specified amount of time.  For the beginner, a circuit that addresses all-around fitness training is best.   Exercises used in the circuit training require very little, if any, equipment at all.  Incorporate:

  •  Squat jumps
  •  Lunges
  •  Crunches
  •  Squat thrusts
  •  Push ups
  •  Bench dips

The first week that circuit training is incorporated into the boxing workouts should involve only 30 seconds at each station, with the entire circuit being repeated once.  Each consecutive week the length of time per station should be increased, and after the first month, add an additional repetition of the circuit.

Plyometrics can also be introduced into the circuit training.  Plyometrics combine speed and strength that develop muscular power.  Exercises consist of a furious burst and then a brief rest, to be continually repeated.  Introducing these power bursts into your routines are excellent for both endurance building and fast weight loss.


Paying close attention to your body’s nutrition needs will go a long way to helping you develop your workouts.  The energy and endurance you experience will depend on your body getting the nutrients and vitamins it needs.  A meal that is rich in protein and carbohydrates eaten after a hard workout is essential for your body’s well being.

Muscles require a combination of carbohydrates and protein for gaining strength to rise to the next level of fitness.  Carbohydrates introduced into the body causes a release of insulin that supplies energy and assists the protein intake to repair muscle tissue.  The amount of carbs must be watched carefully, for if an excess of carbohydrates is consumed, the amount not needed immediately will be converted and stored as fat.

Exercise of any type is a vital addition for anyone’s health.  Exercise also places a great deal of stress on your body.  Following a good workout, muscles may endure some degree of soreness, the body itself may feel fatigued and the individual will undoubtedly feel hungry.  These are signs that all of the resources for fuel that had been stored in the body’s muscles have been depleted.  It also means that small tears have occurred in the muscle tissue itself, causing the need for repair.  While these signs may seem detrimental, they are normal responses to exercise.  By pushing them to the limits, the muscles grow stronger and more adept to the demands being placed upon them.  The muscles are unable to replenish their fuel stores and repair their faults on their own, however.  Tools are needed, and those tools are in the form of a nutritious diet.

Protein is a necessary component for effective muscle building and maintenance.  The protein stores have been exhausted, and to rebuild and repair these muscles, the stores must be replenished.

In addition, for the optimal benefit to the body, the meal of carbohydrates and protein should be consumed as soon as possible after the workout is complete.  Ideally, eating within one hour of the workout will provide the best timing for delivery of these nutrients to the body stores.

The idea behind losing weight utilizing these workouts is to expend more energy than you take in, but in a healthy manner.  When the workouts are used to build body mass, more food than normal is consumed to add bulk, while at the same time requiring more of your existing muscle mass in order to make them increase.  Either way, healthy nutrition is required to encourage the body to provide the results you seek.

If the plan for beginning boxing workouts is mainly to trim down and not build up muscle mass, you may not be working as strenuously in workouts to merit eating the large quantities of protein that muscle building workouts require.  The types of food eaten would be the same, just in lesser quantities.  Fat is kept to a strict minimum, since the ingestion of fat actually slows the progress of protein and carbohydrates to their stations in the body.

Whatever your ultimate goal may be by integrating these boxing workouts into your routine, adopting the proper technique in achieving that goal is essential.  Your reward will be a carved body that is the picture of health.


Boxing and Safety

Boxing is a contact sport. Not a contact sport like rugby or NFL, i.e. you will not be jumped on by 10 steroid-filled giants but a contact sport in that parts of your body will come into contact with things. Like your fist and a boxing bag.

Since boxing is a contact sport, there are some injuries that are more likely to happen to people learning the sport. Some are caused by the lack of fitness – is being so puffed that you have to lie down an injury? Over-stretching, muscle soreness from exercising underused muscles and sore feet from skipping.

Other injuries are caused by the contact between hands and boxing bags. Human hands aren’t designed to hit things, finger bones are very fragile. Besides bruising on the knuckles, the other common injury is caused by not hitting properly. Hitting a bag with your thumb or with a finger poking out hurts! This is why coaches and instructors spend some time demonstrating the correct way to make a fist and punch.

Boxing Safety Equipment

Injuries seen in professional boxing and UFC-style events are almost never seen in the type of boxing we are talking about. The aim of the professional fighters is to win by knocking out their opponent. Amateur boxers aim for points, beginner boxers aim for fitness.

Boxing contains a lot of safety equipment, however one the benefits of boxing is that there isn’t a whole lot of equipment needed. The most obvious piece of boxing equipment is boxing gloves. These were invented to protect the boxers hands, an added bonus is that they can cushion the blow when the glove hits the target.

Boxing hand wraps protect the knuckles and wrist when punching. The hand wraps provide reinforcing to the wrist to stop it bending in the wrong direction. This is a less common injury as it takes a forceful punch against a heavy bag to occur.

Inflatable boxing gloves are purely for the benefit of the opponent, bigger gloves do mean less force on impact. However, for beginners, using these gloves can cause issues when working on focus mitts or punching bags as they obscure everybodies view and make coaching and corrections harder to implement.

Boxing head gear is only needed when sparring or competing. It protects the boxer from scrapes and cuts from the opponents gloves, it isn’t useful for wearing during any other type of training.

For your safety, please consult your doctor before starting.…