Locations:
Search IconSearch

6 Health Benefits of Boxing

A type of high-intensity interval training, fitness boxing can challenge your body and mind

person shadow boxing outside

When you’re feeling tense and frustrated, a good workout can help. Fitness boxing, which is a form of exercise that has roots in traditional boxing, offers a safe outlet for your emotions — not to mention an awesome workout.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

Think boxing might be right for you? Physical therapist James Edwards, DPT, discusses why fitness boxing is good for you and how to steer clear of injuries.

Is boxing good exercise?

Traditional boxing prepares fighters to spar in a ring, while fitness boxing is a form of high-intensity interval training (HIIT) that challenges your body and mind.

“Boxing combines punching drills and conditioning exercises that can improve your heart health, strength, endurance, balance and coordination,” Dr. Edwards says. “It can also reduce stress, anxiety and depression and improve your confidence and overall well-being.”

A typical fitness boxing class includes a series of drills to keep you moving. Your class may include a mix of:

  • Punching rounds, into bags, mitts or the air (known as shadowboxing).
  • Footwork drills, like jumping rope and using an agility ladder.
  • Jump training, like squat jumps, lateral bounds or burpees.
  • Strength exercises, like crunches, planks or pushups.

Both traditional and fitness boxing are great workouts, but fitness boxing is certainly safer. You’re not taking any punches to the face or body — just getting in a great sweat sesh.

6 benefits of boxing

Both traditional boxing and fitness boxing bring a number of health benefits, both physical and emotional — and the more you box, the bigger the benefits!

Advertisement

Dr. Edwards breaks them down for you.

1. Improves heart health

Regular physical activity, including boxing, can lower your blood pressure, your cholesterol and your risk of heart disease.

To achieve these benefits, the U.S. Department of Health and Human Services’ Physical Activity Guidelines recommend one of these activity levels for adults:

  • 150 to 300 minutes of moderate-intensity exercise per week.
  • 75 to 150 minutes of vigorous-intensity exercise per week.
  • A combination of moderate- and vigorous-intensity exercise.

When you’re boxing, you’re likely to exert moderate- to vigorous-intensity effort. Moderate intensity means you’re at about 50% of your maximum level of exertion. With vigorous exercise, your intensity is 70% to 80%. Want to track your activity levels? Consider purchasing a heart rate monitor.

“A monitor can help you maintain your heart rate during exercise and make sure you’re not overexerting yourself,” Dr. Edwards says.

2. Boosts endurance

Traditional boxing prepares fighters for four to 12 rounds in the ring. Each round is three minutes with a one-minute rest.

“The drills in fitness boxing provide a similar level of conditioning that translates to better stamina,” Dr. Edwards explains.

3. Provides full-body strength

“Throwing a punch works your entire body, from your arms and shoulders all the way to your core and legs,” Dr. Edwards says.

The conditioning exercises in fitness boxing classes also use a whole-body approach. You’ll tone muscles you never knew you had!

4. Helps with weight management

The calories you burn during boxing can help you maintain or achieve a healthy weight.

One study compared boxing training versus moderate-intensity walking in people with a body mass index (BMI) of greater than 25 (which is considered having overweight/obesity). The researchers noted reductions in BMI, waist circumference and body fat percentage in the boxing group, while the walking group showed no changes.

5. Improves balance

Exercise is key to good balance, especially as you age.

“Boxing can give you better agility and hand-eye coordination,” Dr. Edwards notes. “It also helps build a strong core, which is essential for maintaining your equilibrium.”

Boxing training may be an effective therapy to improve balance and reduce falls in people with brain disorders. One early study found that twice-weekly virtual boxing training reduced falls in people with Parkinson’s disease, while another study showed that boxing training improved balance in people who had a stroke.

6. Enhances mental health

Boxing drills can be a form of moving meditation.

“Punching requires intense focus,” Dr. Edwards states, “and the constant movement and HIIT exercises during class leave little time for deep thought.”

Advertisement

Individually, meditation and HIIT offer a range of mental health benefits. Together, they deliver a double punch of rewards. According to a review of 16 studies, the mental health benefits of boxing include:

How to prevent boxing injuries

The saying “An ounce of prevention is worth a pound of cure” holds true for all sports, including boxing: Taking preventive steps can help you avoid injuries.

Dr. Edwards shares tips for staying injury-free:

  • Ease into it: You may be tempted to push beyond your limits at first, especially if your classmates are more advanced, but take it slow. “Over time, your endurance and strength will increase,” Dr. Edwards encourages.
  • Wear the right gear: Wrapping your hands and wrists and donning the right gloves and mitts will help keep you protected. Ask your instructor for recommendations based on your skill level.
  • Use good form: Going rogue can lead to injuries. “Your instructor will teach you the different types of punches and how to throw them properly,” Dr. Edwards says.
  • Listen to your body: Pain and swelling are signs you need rest. For sore muscles or joints, 20 minutes of ice can reduce inflammation. Talk to a healthcare provider or physical therapist if the pain continues.
  • Make time for recovery: You need time to recover from a high-intensity boxing workout, so plan for two to three HIIT classes per week. On off days, stay active and promote recovery with resistance training, light cardio, yoga and stretching.

Advertisement

And do your due diligence ahead of time.

“If you aren’t used to high-intensity exercise, be sure to check with your healthcare provider to make sure it’s safe for you,” Dr Edwards advises.

What to know before you take a fitness boxing class

If you’ve never thrown a punch, a boxing class may seem intimidating. But many gyms welcome beginners and go out of their way to help new students learn the ropes.

“It can be helpful to have a basic level of fitness, but you don’t need any previous boxing experience to get started,” Dr. Edwards says.

To get off on the right foot:

  • Choose a class that allows you to go at your own pace. Many fitness boxing classes offer modifications to help ease newbies into the sport.
  • Reach out to the instructor ahead of time to raise any questions or concerns.
  • Ask whether your gym has hand wraps and gloves you can borrow, to start.
  • To make class more fun and less intimidating, bring a friend!

Anyone who’s taken a boxing class knows it’s great exercise. But that’s only one reason to choose boxing. Learning to punch — even if it’s only for fitness — can be empowering. You may even find that it gives you the strength and confidence to better navigate life’s challenges.

Advertisement

Learn more about our editorial process.

Related Articles

Smiling Person briskly walking outside on sidewalk, jacket tied around waist
September 18, 2024/Heart Health
Can Walking Speed Be a Sign of Your Heart Health?

Studies show those who walk faster tend to have a lower risk of heart disease

Person outside, grabbing shoulder
September 17, 2024/Orthopaedics
Tendonitis vs. Tendinosis: How Can I Tell the Difference?

Both are forms of tendinopathy, but one is more of an acute injury caused by inflammation, while the other is the result of degeneration over time

Person using recumbent stationary bike at gym facility
September 12, 2024/Brain & Nervous System
Benefits of Exercise for Friedreich’s Ataxia

Staying active can help increase strength and flexibility, help maintain balance and coordination, and improve overall heart health

Person doing squats on mat at home
September 4, 2024/Weight Loss
This Is How To Lose Weight the Right Way — and Keep It Off

Successful weight loss takes a long-term commitment to healthy living — create a healthy lifestyle you can keep up

Group of people outside in city, doing over-shoulder stretching
August 29, 2024/Exercise & Fitness
Dynamic vs. Static Stretching: Is One Better?

While one focuses on stretching through movement, the other requires holding poses for 30 to 90 seconds — both can have a place in your fitness routine

Person kneeled down tying running shoe on out door trail/track
August 28, 2024/Exercise & Fitness
How To Start a Running Program

With patience, planning and a little sweat, you can join the worldwide club of runners

Person sitting on grass in park, drinking from reusable water bottle, with people on bench with reusable water bottles
August 15, 2024/Primary Care
Your Water Bottle May Be Growing Mold: Here’s How To Prevent It

Mold and bacteria in your reusable water bottle can cause health issues like infections, respiratory issues and allergic reactions

Smiling person in a robe sitting in a sauna
August 12, 2024/Wellness
Get Your Sweat On: The Benefits of a Sauna

Sitting in the dry heat may help reduce stress, improve heart health and relieve pain

Trending Topics

Female and friend jogging outside
How To Increase Your Metabolism for Weight Loss

Focus on your body’s metabolic set point by eating healthy foods, making exercise a part of your routine and reducing stress

stovetop with stainless steel cookware and glassware
5 Ways Forever Chemicals (PFAS) May Affect Your Health

PFAS chemicals may make life easier — but they aren’t always so easy on the human body

jar of rice water and brush, with rice scattered around table
Could Rice Water Be the Secret To Healthier Hair?

While there’s little risk in trying this hair care treatment, there isn’t much science to back up the claims

Ad