Three of the Most Important Health Benefits of Boxing

There are many ways that boxing can have a lasting positive impact on the lives of its participants. Whether providing confidence, patience, or character, participants learn skills that help put them on the road to a successful life.

In addition to intangible traits, the sport can also make a huge difference in participants’ health and fitness.

Boxers are among the fittest athletes in the world, and it’s no wonder. Because boxing combines quickness, agility, strength, and stamina, peak physical fitness is crucial to success.

Boxers who don’t put their bodies first are weeded out quickly, and many of the best completely forgo unhealthy foods, drinks, and alcohol that might negatively affect their physical performance.

It’s no surprise then that many non-boxers are now entering the ring as a way to improve their health and fitness. Boxing classes continue to pop up at national gym chains and small local gyms alike, and appeal to participants from all walks of life.

Here are a few of the reasons you might want to give boxing a try as your next workout:

1. Cardio Fitness

Does this scene look familiar?

Though the location might be different, for most boxers their training begins with a jog to improve cardiovascular endurance. It might only be a few miles (or far more during peak match fitness), but running strengthens leg muscles, cuts fat, and boosts heart and lung health.

Running also prepares boxers for the intense rounds of activity they’ll encounter during a match or while sparring.

High heart rate cardio activities such as running, in-ring sparring, and bag workouts improve overall heart and lung health, and can help burn fat over the long term.

2. Core Strength

Sit-ups, planks, and crunches are a standard pillar of every boxer’s training regimen.

Washboard abs are a nice by-product of all of those core exercises, but the real results for a boxer come in the ring, where increased strength through the abdominal, back, and lower core muscles create a stronger base that help with quicker movement and greater balance.

Rotational motions that are used for boxing maneuvering and punches develop the muscles around these areas.

A stronger core can also contribute to better posture, can ease back pain, and some studies have even indicated they can help with common stomach and digestive problems.

3. Stress Relief

All forms of exercise help to relieve stress. The release of endorphins as a result of physical activity can act as a natural painkiller, and also improve sleep cycles.

More importantly, exercise provides a mental break from whatever is causing stress in your life, allowing you to relax and focus on something else, if only for an hour.

Boxing can provide an escape: from work, home, or whatever else is causing stress in your life. It allows you to let out stress in a safe environment, releasing anxiety on an inanimate object.


We’re interested in how boxing helps you feel better about your fitness and your overall health. Post to Facebook or Twitter using the hashtag #BoxingFit and we'll share the best posts!