Packing More Punch - The Impact of Strength Training on Boxing

Cross-training, or incorporating various fitness modalities into your overall regimen, can benefit your body, mind, and schedule. But can different types of training have a positive impact on one another?

The latest research from Brazil, published in the Journal of Strength and Conditioning Research, shows promise that as little as one week of strength training can impact performance in the boxing ring. Here's why you should consider adding both workouts to your routine.

About the Study

Eight competitive boxers from the Brazilian National Team completed three workouts over the course of one week. Exercises included a jump squat, half squat, and bench press. The power output of their punch was assessed during both the pre-training and the post-training intervention.

Researchers noted a significant increase in power of both the jump squat and half squat during the course of the week. The training also had a significant impact on punch impact.

While previous studies have highlighted the benefits of boxing on cardiovascular health, this study is the first to specifically examine the potential for a mutually beneficial relationship between two highly recommended training modalities.

Boxing and Strength Training—A Perfect Match

Taking a quick scroll through social media reveals that more and more women are engaging in lower body strength training. In fact, the hashtag #glutes is connected to 6.9 million posts, and #glutesworkout to over half a million posts on Instagram.

Spending ample time training the biggest and most powerful muscles in the lower body is a sound fitness strategy with evolutionary roots. For instance, the squatting position is where humans used to spend most of their time. If you are already working your lower body at the gym, experts say boxing is a natural addition.

"Boxing and strength training go hand-in-hand because certain types of strength training exercises can actually help improve overall boxing skills and form," says Amber Trejo, MS, CPT, and boxing coach. "It is not just an arm workout like most people assume; it's mostly your legs, back, core, and shoulders that are being used to generate power and speed."

While strength training, in general, can lead to improvements in the ring, it is worth noting that the aforementioned Brazilian study focused on the impact of optimum power load (OPL) training on punch power. Given the focus of powerlifting, it may be the best fit in a schedule that includes boxing.

"In boxing, you have to be quick but your punches need to be powerful," says Trejo. "This is where strength training comes into play. Exercises such as deadlifts, kettlebell swings, and pull-ups can help strengthen your grip, shoulders, lats, and hip drive leading to a stronger punch."

These specific movements also help to strengthen the lower core, she adds. This is important to have not just in the boxing ring, but also so that you move better in everyday life and prevent injuries.

Boxing Benefits For Women

A 135-pound woman can expect to burn anywhere from 350 to 800 calories during a 1 hour-long boxing session. By comparison, a spin class would result in a 225 to 900 calorie burn, depending on effort.

Both boxing classes and spin classes can fit into your cross-training regimen. But boxing, in particular, has benefits for women that extend well outside the boxing ring and into other facets of life.

"Boxing helps strengthen our cardiovascular system but women should incorporate boxing into their fitness regimen for two other important reasons," says Trejo. "One is self-defense. It is always a good idea to know how to protect yourself. The second reason is boxing builds confidence you cannot get from anywhere else. It is a special type of confidence that you take with you throughout life."

Getting Started

Just as it is not advisable to take a yoga class with an instructor who isn't certified, it's equally important to seek boxing instruction under the tutelage of an actual boxer.

While it might be tempting to take up boxing at your local big-box gym, learning the fundamentals with a pro is crucial in preventing injury and maximizing the benefits of good form. Trejo encourages beginners to get comfortable being uncomfortable and put on some gloves.

"Be open-minded when trying boxing," she says. "You will feel intimidated and uncomfortable at first but keep with it. You will begin to feel more comfortable and confident with boxing after a few sessions as you learn the terminology and form."