How to Weight Train for Boxing

Most people don't know how to properly combine weightlifting or weight training with boxing training. Boxers need to be strong, but they also need to be quick and agile. Traditional weightlifting can cause a boxer to bulk up, which can lead to being too stiff to be effective or to adding weight to your frame, and as a result moving up to a higher weight class where you don't belong.

Things You'll Need

  • Free weights and/or weight machines
  • Medicine ball
  • Pull-up bar
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Instructions

    • 1

      Do not weight train more than twice a week. This will help prevent injury and limit soreness, but will still enable you to maintain and grow your strength.

    • 2

      Focus on core exercises that involve the abs, back and thighs. Exercises like these will make your entire body stronger and will also make you more explosive as a boxer. The core is especially important in boxing, where stamina plays such a large role and you literally need added protection from someone's punches.

    • 3

      Use body weight exercises. Instead of using the bench press, do several sets of push ups. Instead of using a lat pulldown bar, perform pull-ups.

    • 4

      Use somewhat lighter weights that allow you to perform no less than 10 repetitions per set. Heavier weights and lower repetitions build mass, while higher reps with lower weights increases stamina while still improving power.

    • 5

      Perform a circuit training routine, where you move from one weightlifting machine or station to another without rest. Use light weights at each that allow you to quickly perform reps for 30 seconds consecutively and then immediately move to the next weight training station.

    • 6

      Use a medicine ball for extra resistance when performing sit-ups. You can also throw the medicine ball with a partner or against a wall to target core muscle groups as well as your upper back, arms and chest.

    • 7

      If you combine weightlifting into one workout with traditional boxing exercises, perform the boxing portion first. Weightlifting first can tire you out and leave you prone to technical mistakes and sloppy form while boxing.