Knock Out Fitness: 4 reasons why boxing fits every level

Boxing is gaining popularity as a form of exercise, with boxing-inspired workouts increasingly favoured in gyms and fitness studios.

Simon ‘Silverback’ Domingos, a renowned figure in mixed martial arts and traditional boxing, believes that boxing is a sport anyone can benefit from, regardless of their fitness level.

He gives four compelling reasons why people should consider strapping on their gloves.

1. It’s a full-body workout

“Boxing isn’t just about throwing punches,” says Domingos. “It’s about using your whole body efficiently and effectively. You’ll feel muscles you never knew you had working hard.”

According to Domingos, beginners learn punching, footwork, and defence through a mix of practising with pads and bags, as well as sparring with partners.

These movements engage your arms, shoulders, core, and legs simultaneously, making you stronger, more agile, and enhancing endurance. Plus, it helps effectively burn calories and reduce body fat.

2. It’s good for your heart

Boxing workouts are intense and get your heart pumping.

The continuous movement, akin to what you see boxers doing on TV—keeping quick on their feet—strengthens the heart and promotes smooth blood flow.

As you continue training, your stamina and ability to breathe well improve, which helps prevent heart problems.

“Boxing keeps your heart healthy. It’s a fun way to improve your cardiovascular fitness and stamina,” said Domingos.

3. It helps with stress

Boxing isn’t only about exercising your body; it’s also a fantastic way to relieve stress.

The mix of tough physical workouts and staying focused can help lower stress and release endorphins, which boost your mood and mental health. When you have had a tough day, there’s nothing like hitting the pads to let out your frustrations.

“Boxing helps you release stress,” Domingos says. “Once you’re in the gym, your worries are left at the door. It’s like therapy.”

4. It teaches self-defense skills

Boxing is not about starting fights, but about being prepared to protect yourself in tough situations.

“Learning to box is about empowerment. It’s about being prepared and confident in your ability to defend yourself if needed,” said Domingos.

Boxing gives you confidence and skills like throwing punches correctly, moving well, and defending against threats. These skills can be crucial for keeping yourself safe.

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