April 19, 2018
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by TheBoxingGear

Training to become a proficient boxer takes self-confidence, effort, and discipline.

Anyone considering boxing as a career can join a gym and look for a trainer.

If you’re still a beginner in the world of boxing, read on to know how to get into boxing shape.

How to Get Fit for Boxing

The skill of boxing requires excellent body fitness.  

Any proficient boxer needs cardiovascular endurance in order to withstand minutes of nonstop movement within an enclosed area.

A boxer needs leg, core, and arm strength to give power to his punches.

"141206-F-QP401-812" By DoD News is licensed under CC By 2.0

“141206-F-QP401-812” By DoD News is licensed under CC By 2.0

Sparring with partners and practicing drills with the help of punching bags can help a trainee develop his speed, accuracy, and agility.

The mental fortitude and perseverance required from a successful boxer differentiate this sport from the rest.

For a fighter to succeed inside the ring, he should train in a sport-specific way.

Some of the exercises used to enhance cardiovascular strength and endurance outside the ring are explained below.

Cardiovascular Conditioning

In this kind of exercise, a trainee is required to calculate his training heart-rate zone.

fighter resting on the floor

The aerobic or cardiovascular zone must be between 70 and 80% of his maximum heart rate.

For a trainee to get his target range in beats per minute, he should subtract his age from 220 and then multiply the figure acquired by 0.8 and 0.7.

While training, trainees should use facilities such as heart-rate monitors.

This will enable them to watch their heart rate as they exercise in order to make sure that they are operating within the target zone.

A trainee should do cardiovascular exercises for about 30 minutes of which 20 minutes must be within the target zone.

To get the best results, he must perform weight-bearing exercises like jogging, jumping rope, or running. This is also good for the muscles and joints within the legs.

A trainee must perform cardiovascular exercises several times in a week. He must perform these exercises before his regular ring sessions.

Core and Strength Conditioning

1. Walking Planks

i) In this case, a trainee should lie down while facing the floor. The hands should be beneath the shoulders while the elbows are at the sides.

ii) The trainee should push up into the upper part of the push-up. The body should form a straight line from the back of his head to the heels. His weight must be balanced on his toes and hands.

iii) The trainee should “walk” his legs and arms three steps towards the right and then perform three pushups. He must “walk” towards the left and then perform three full pushups. The trainee can redo the plank exercise ten times after taking a ten-second rest.

2. Squat Punches

i)   A trainee must stand with his feet a shoulder distance away and with a five to ten-pound dumbbell in every hand.

ii)  He should bend his elbows and then touch the dumbbells at the shoulder height. The trainee should then lower into a squat till his thighs are parallel to the ground. He must ensure that shoulders remain in line with his hips.

iii) After punching right-to-left five times while maintaining the squat, he can return to the starting position for about 10 seconds. The trainee can redo the squat exercise ten times.             

Read this: Boxing weight classes

How to Train the Hands

Every trainee should focus on his punching technique in order to enhance endurance and power.

Hitting a speed bag with circular and regular motion can help him build coordination, connection, and endurance.

One should consider training with the help of heavier bags as he becomes used to the training.

red hand wraps

Photo via Wikimedia Commons

Every week, a trainee should take at least two days to build his muscles. Going to the gym and lifting weights are good techniques of building muscles.

Slow sparring helps a trainee build his muscles. Most importantly, this helps in improving confidence.

(Check Out the 9 Best Focus Mitts)

How to Train the Feet

Every trainee should engage in interval training for about two to three times in a week.

This means that he should alternate quick sprints (high energy) with short rest periods.

The resting periods for an average trainee should be between 10 and 15 seconds.

One may perform a combination of full body workouts, slower, long distance runs, and quick sprints.

If done well, jumping rope can be a fantastic boxing workout. It helps in strengthening the trainee’s heart, timing, agility, and coordination.

This type of exercises should be performed for about 15 minutes. It is also important for a young boxer to work on agility drills such as ladders and quick cuts.

How to Train for A Fight

A boxer should ensure that his diet is mainly comprised of healthy foods. Proteins should be the basis of his diet.

He should keep away from high-calorie junk such as cakes, butter, sugars, and fried foods. Taking plenty of water is also highly recommendable.

pro fighters in the boxing ring

Shadowboxing is a good way of training and preparing for a fight.

While in the ring, a trainee can throw punches, move around, and imitate the rhythm of the actual fight.

This is actually a good technique of getting into boxing shape without the fear of taking punches or suffering from injuries.

Doing chin ups and pull ups can help one build his arm strength vital for a strong punch.

A trainee can learn a lot of things by just watching as the experienced boxers engage in an actual fight.

He should take a keen look on how the boxers position their feet, how they move around the ring, and how they defend themselves.

(Read here to learn how to master shadow boxing!)


As mentioned above, self-confidence and discipline are important qualities that every good trainee needs to have. It is important to have a coach. 

A professional trainer will not only help a trainee know how to get into boxing shape but will also provide helpful pieces of advice when it comes to acquiring training facilities.

Regardless of whether a trainee is a coach or not, he should follow the training timetable strictly.

Using good training techniques is also important. This is the only sure way through which one can get into his ideal boxing shape.

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