Boxing Benefits: Why Boxing?

What are the benefits of boxing?

Boxing is more than the fights in the ring, it is a fitness lifestyle becoming increasingly popular because of the undeniable health benefits it can do for you.

Boxing for fitness can help you reach your exercise goals. From losing weight to building muscle, you don’t have to be a professional fighter to reap the rewards of hitting the punching bag.

See our list of boxing health benefits to see why you should start boxing.

Is Boxing Good for you?


Because boxing is fun, challenging and improves confidence.

To mention a few, boxing benefits include:

  • Losing Weight (Fat Burning)
  • Improving Muscle (Building and Endurance)
  • Strengthening Ligaments
  • Cardiovascular Fitness
  • Core Stability and Balance
  • Total Body Strength and Power
  • Hand Eye Coordination
  • Stress Relief
  • Mental Health
  • Helps Posture

Boxing as exercise is a full body workout and can have positive fitness effect on your entire body, from your head, to your toes.

Boxing For Weight-Loss

Boxing is your best friend when it comes to losing weight and fat loss.

Not only does it have the potential to burn up to 500 calories per session (depending on your weight and fitness level), you continue to shed the calories post training because of its high intensity nature.

This is something typical cardio exercises lack.

Also, as well as hitting the heavy bag, boxing training includes a varied and exciting set of exercises. Unlike staring at the gym wall on a treadmill, you are continuously learning and pushing different areas of your body.

Boxers are lean athletes which means they have little fat on their bodies. This is partly because boxing is a weight class sport. But you don’t have to be a professional to reap the benefits of training like one.

It’s also important to remember ‘weight loss’ can be misleading.

Boxing encourages the shedding of fat and getting you lean which leads to an overall healthier lifestyle, but it also encourages the building and strengthening of muscle. And being toned and adding muscle, also adds weight.

See our Healthy Diet Boxing Plan for boxers and Healthy Diet Guide for more advice.

Does Boxing Build Muscle?

Yes, strength training is a core aspect of boxing.

Boxing requires the combined strength and power of muscles in your upper body and lower body to achieve a quick and effective punch.

This means as you attack the bag a range of your muscles are using explosive force which contributes toward improving your muscular strength.

Throughout your training your muscular endurance will also increase allowing your to train harder for longer and ultimately burn more calories.

Boxing Cardio

Improving your cardiovascular fitness is key to improving over health and delivering more oxygen to your heart and lungs.

Boxing tests your cardiovascular system in each training session and puts it into overdrive.

The benefits of this means your heart and lungs have to adapt to accommodate the amount of oxygen needed for the full body movements and explosions or power. Basically, your heart and lungs get better at pumping blood around your body with each huff and puff to take.

As your heart and lung capacity increase and strengthen over your training, so does your overall health. This is a benefit you will recognize in everyday life, from recovery time to stress capabilities.

Here are some boxing training exercises for you to try.

Boxing for Relieving Stress

Getting to throw punches at maximum power into a heavy bag makes you feel good.


Everyone experiences an increase in endorphins during physical activity and boxing is no different. Punching helps to relieve muscle tension that builds up when you are stressed and can be seen as a symbolic expression of working through your worries.

Also, in your boxing workouts the more you continue to punch, the more you will be focused you will become. This increases your concentration on the technique at hand and distracts you from the stress.

The benefits of boxing for total body fitness and everyday health is undeniable. If you are looking to lose weight, bust some stress, get lean and tone your body or simply challenge yourself with something different.

Give boxing a go. You won’t regret it.
If it’s your first time heading to the boxing gym make sure you wrap up your hands well with Cleto Reyes Hand Wraps and prepare yourself for the heavy bay with performance-enhancing Cleto Reyes Bag Gloves.