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:



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




            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


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.