“In life and in a boxing ring, the defeat is not declared when you fall down. It is declared only when you refuse to get up” Manoj Arora
According to a Sports England survey, every month there are about 150, 000 boxing participants and about a quarter of them are women.
With French boxing, English boxing or Muay Thai boxing, combat sports can be for everyone.
However, not everyone chooses boxing to become a world champion, professional boxer, or participate in the Olympic Games. Whatever the objective, boxing classes or training must happen regularly if you want to see progress at each session.
But then how many times should you train each week to progress?
We're about to tell you the ideal amount you should be exercising each week!
What is Your Goal for Practicing Boxing?
First and foremost, as we said in the introduction, not all boxing practitioners have the same goal, whether they are practising French boxing, English boxing, or Thai boxing.
The objectives are as varied as the number of licensees:
- To lose weight or body fat
- Improve your physical condition
- Gain muscle and tone up
- Strengthen your abs and glutes
- Let off steam
- Improve your cardio
- Get in shape
We don't always start boxing to become the best. However, the passion of boxing can take over and we might find ourselves wanting to improve our technique and develop more endurance in combat.
Boxing demands discipline and motivation.
It is a high-intensity sport that can meet all of the goals mentioned above. But you must know that in order to progress, it will be necessary to give it your all for the duration of the training session, whether it be in boxing club or with a boxing workout at home.
Outside of training, it will also be necessary to respect the rest and recovery time needed, as well as to commit to a healthy boxing diet, especially if you want to lose fat and gain muscle.
Boxing requires strong mental discipline, but will also help you develop it.
So, are you ready to put your boxing gloves and mouthguard? Ok, let's jump in the ring!
How Long Should a Boxing Training Session Last?
High-level boxers, and those wishing to progress, train for three to five hours each time they go to the gym.
Here's how this workout time is broken down:
- Footwork: 30 minutes to 1 hour. Running allows you to warm up the body gently and work with your breathing to gain endurance.
- Warming up: 30 minutes. You have to warm up all your muscles with a few exercises and rest between each set. In boxing all the muscles are worked, whether they be in the upper or lower body.
- Punching bag and speed bag: 30 minutes to 1 hour
- Glovework/exercises to work on your technique: 30 minutes
- Shadowboxing or sparring: 30 minutes
- Strength training and physical conditioning: 30 minutes to 1 hour. Glutes, abs, squats, leg lifts, bench presses, weightlifting...
- Stretching and abs: 30 minutes. Doing abdominals at the end of the session allows you to sculpt your body and burn calories. Also, don't forget to stretch! Stretching helps with recovery.
Of course, this is an example of a session. When you start, you probably will not be able to hold some of the more complicated exercises for as long.
The key is to progress gradually.
It is possible to lower the duration of the exercises that require excellent physical condition to 15 minutes each, knowing that you will gradually gain in endurance each session.
Don't forget the skipping rope is a great tool! Practising on a skipping rope can increase endurance as well as speed.
In addition, it must be kept in mind that the body cannot be at its maximum exertion for such a long time.
You have about an hour to be at your maximum level!
It is better to know this so as not to be disappointed. Between muscle building, cardio exercises and working on your reflexes and flexibility, it will be necessary to choose what else to work on for the rest of the training session.
Indeed, it is impossible to do an intense series of muscle conditioning AND a perfect sequence of cardio boxing.
At the end of the day, it will be and should be, your body that decides your limits.
Listen to your body and do not go beyond its capabilities, especially if you are starting out. You will progress faster by gradually gaining in flexibility, muscle tone and power... than by burning out, turning yourself off the sport, or getting injured.
Participate in group boxing classes. Each exercise boxing routine is tailored perfectly to also be practised in a group workout. You will be able to see that physically, everyone is exhausted at about the same time unless you are an Olympic champion of course.
Following a structured training program and a weight training program with other boxers will allow you to find your rhythm faster and to keep your motivation high by getting energy from others.
Ok, So How Many Boxing Sessions a Week?
Sports, in general, must occur regularly in order to be effective. Whether it be running, Zumba, weight lifting, kickboxing, stretching, cardio training, CrossFit, pilates...
Whichever sport you choose to participate in, you'll need to do it regularly to stay in shape.
To see results in boxing, you must do at least 7 classes per month with intensive training at each session. It's a good start for getting in shape. Boxing allows you to workout and evacuates stress, so if you can spend even more time in a boxing gym, it's even better.
It will take work to become the next Mike Tyson or Floyd Mayweather.
To progress faster, but if you don't have much time to devote, we recommend at least two workouts a week for a minimum of 2 hours.
And for those who really want to progress, you'll have to ramp it up to 3 to 5 workouts a week. Physical preparation is very important. Remember to alternate muscle building exercises (triceps, biceps, pecs, buttocks, quads ...) with simulated fights in the boxing ring or on the punching bag, to gain in agility and become more explosive.
Your boxing coach will advise you on the best punching exercises to perfect while at the same time respecting your pace of learning.
However, remember to rest between each session, sleep well and to drink a lot of water.
Go hard or go home.
The main thing in boxing is to give 200% effort when you put on your boxing equipment. While keeping in mind, of course, the healthy limits of your body without forcing past a limit where you could hurt yourself.
Some Tips to Progress Quickly in Boxing
We are not all made equally in our physical condition and shape, but if you want to progress quickly in boxing, we can all benefit from following these tips:
- Have a good coach: a beginner's mistake is to think that you can do it all yourself. A boxer with a good sports coach will progress up to three times faster than a beginner alone. You can avoid learning bad habits and adopt a good posture from the beginning.
- Don't just train on a punching bag: the risk is not being attentive enough. The punching bag will not move and it does not develop your reflexes, your defence or your footwork. You cannot even work your uppercut. In short, you'll have to vary your exercises to progress in all aspects of boxing.
- Don't focus too much on power: another beginner's mistake. When we focus only on power, it is at the expense of other essential skills in boxing, such as speed, endurance, precision or balance.
- Practice shadowboxing: punching the air or an imaginary opponent may seem silly, but it's a great way to workout. It avoids injury and is a great cardiovascular exercise. If you can do it in front of a mirror to analyze your actions, it's even better.
- Respect your recovery time: allow yourself days off during the week. Your body needs it to repair the muscles and heal the aches between each training.
- Remember to practice finger exercises: with your fingerless gloves and sparring. They are usually more beneficial than just punching the bag or speed bag. They allow you to increase your heart rate and work your breath while gaining intensity and speed.
"Boxing Training Rhythm" Definitions
Whether it's the first time you put on boxing shoes for your trial class or have been training for years, the pace is not the same. The goal is to stay within reasonable limits and gradually increase over time.
What is shadowboxing?
Shadow boxing is an intensive cardio training that consists of boxing in the air while imagining hitting an opponent. Sometimes practised in front of a mirror, shadowboxing allows you to gain in technique: sequences, routines, tactical exercises...
What is sparring?
This exercise is common to many martial arts. In boxing, it is a training fight against an opponent. The goal is to simply touch the opponent without hurting them or getting hurt.
Ever wondered what age you have to be to start boxing?