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Why boxing is a great workout for women, physically and mentally...


Did you know that boxing was first introduced in the Olympic Games in the 7th century BC? Since then, boxing has evolved and grown as a sport, as well as using its discipline in exercise classes and 1-2-1 or small group training sessions.

Modern boxing sessions/classes usually involve elements of HIIT (high intensity interval training) and strength training, combined with pad and punch bag work.


There are huge benefits to boxing, both physically and mentally. Take a read at my top benefits for women below…

Physical Benefits

High calorie burn

With it’s level of intensity, boxing is one of the highest calorie burning activities you can do. It is a very physically demanding sport and works the entire body, and on average, an hours boxing session can burn between 500-700 calories!


Improves cardiovascular fitness

Cardiovascular fitness is the efficiency at which your heart and circulatory system works, and essentially your hearts health. Your heart is a muscle, and like the skeletal muscles, the more it is worked, the stronger it gets! Boxing helps to strengthen the heart muscles which in turn helps to lower blood pressure and decrease diseases such as heart disease, stroke and type 2 diabetes.


Strengthens and tones muscles

As well as your heart muscles, boxing helps to tone up your entire body, building strong, healthy skeletal muscles. One of the best things about boxing, is that it uses so many of your muscles all at once!


Mental benefits

Increase confidence

Although you may only box for fun and potentially never do sparring sessions with a partner, boxing on a regular basis trains your body to perform under pressure and helps to increase your confidence. The endorphins released and knowing you’re improving your health and (if so desired) image will also boost confidence and self-esteem tenfold!


Relieves stress

Hitting a bag and letting go of a little anger/frustration helps to relief tension and stress built up in the body. When taking part in a boxing session (or any fitness session for that matter) it naturally takes your mind off of the stresses of life and gives you some time to yourself while also releasing the hormone serotonin, a chemical in the brain, that makes you feel happy and relaxed.


How to start?

There are many ways of getting started with boxing, whether that be a local club, fitness class or at home workout.


I appreciate it can be daunting starting a new club or class, so here’s some tips on making that process easier:


  • Research the club/class and get some recommendations or feedback so that you know the class is suitable for you and your goals.

  • Research some of the punches you might be doing (e.g. jab, cross, hook) prior to starting so you already have a good idea on what’s involved. The unknown is scary, so taking that element out will help to improve your confidence!

  • Take a friend with you… its always fun sharing experiences with friends and it can help put you at ease knowing someone else there.


Remember, boxing can be for any ability and fitness level.. so why not give it a go and start reaping those physical and mental rewards. Do something your mind and body will truly thank you for!


xo.