Strength exercises for beginners in boxing


Boxing is a physically demanding sport that requires a combination of strength, speed, and endurance. As a beginner, it can be overwhelming to know where to start when it comes to training your physical condition. Also, see our five must-know exercises for strength and conditioning.

Here we will provide sections on essential components of physical conditioning and strength exercises for boxing. (Note: part of these exercises can be done from home).

Cardiovascular fitness

It’s essential to focus on building a solid foundation of cardiovascular fitness. In addition, you must incorporate exercises that improve your endurance and stamina. Running, swimming, cycling, and jump roping are all great options for improving cardiovascular fitness. 

Running is one of the best ways to build endurance. Boxers favor running as one of their main ways to build endurance and stamina. Cycling is a good way for a boxer to train his legs strength and endurance. Jump roping is also a favored method to build endurance, footwork, and coordination.

Swimming is a great way to develop stamina and can be a releasing experience from other endurance training, it can be done seldomly, for example, once a week, and it’s important to note that boxers cannot rely on it solely for building stamina and endurance.

Upper body strength

A boxer must build upper body strength to generate power from the body. This includes exercises that work the shoulders, chest, biceps, triceps, forearms, and back. 

Push-ups, pull-ups, and chin-ups are all great options for building upper body strength. Push-ups work the chest, triceps, and shoulders, while pull-ups and chin-ups work the back, shoulders, and biceps.

In addition, triceps dips can develop triceps, chest, and back strength.

 one of many strength exercises - push-ups
demonstrating push-ups

Legs strength

Building legs strength is necessary for better footwork and better movement. Exercises that work the quads, hamstrings, and calves. Squats, lunges, and calf raises are all great options for building leg strength. Squats and lunges work the quads and hamstrings, while calf raises work the calves.

Leg presses, split squats, jump squats, and hurdle hops are also great exercises for developing legs strength and legs muscle endurance.

Hands strength

The muscles in the hands are one of the most used in boxing. Thus it’s essential to train the muscles around the hands well. Wrist and forearms strength. This is important for throwing punches with power and accuracy. Exercises such as wrist flexions, reverse wrist curls, hand grippers, dumbbell hammer curls, and hand-held weights are great for building hand and wrist strength.

Core strength

Core strength is also an essential aspect of boxing training. A strong core will help you maintain balance and stability during punches, footwork, and movement. Exercises such as sit-ups, medicine ball slams, Russian twists, crunches, planks, and leg raises are great for building core strength.

Flexibility and mobility

This includes exercises that improve your range of motion, prevent injuries, and help muscles utilize oxygen efficiently. Stretching, shoulder rolls, arm circles, neck and ankle rotations, leg and arm swings,  yoga, and foam rolling are all great options for improving flexibility and mobility.


Boxing is a physically demanding sport that requires strength, speed, and endurance. As a beginner, it’s essential to focus on building a solid foundation of cardiovascular fitness, upper body strength, leg strength, hand, wrist, and forearm strength, core strength, and flexibility and mobility. By incorporating these exercises into your training routine, you’ll be well on your way to becoming a better boxer. Remember that you should always listen to your body and progress at a comfortable pace. And remember to consult your coach or trainer to guide and monitor your progress.

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