Powerful Boxing – Can I Train Boxing Everyday?


Boxing is famous for its extra effectiveness in burning fat, gaining muscles, and strengthening health. The sport is also a good means to release stress for adults. Besides, both men and women can practice boxing.

Thus, boxing is becoming more and more chosen for adults, no matter age and gender. However, there is a question that most beginners will have in their mind “Can I train boxing everyday?” because, during the first stage of learning boxing, their spirit is overloaded. 

Understanding your concern, in this post, let’s dive deep into some insights about boxing to find out the final answer to your question.

Can I Train Boxing Everyday? 


In combat sports like boxing, nutrition is also essential. Just imagine, how do you feel after eating a healthy, nutritious meal? Or, after drinking a cup of fruit juice? So refreshing and energizing, right? 

There are many helpful nutrition elements like vitamin A, C, D, protein, and water in these foods, electricizing the immune system and boosting the brain’s process. Hence, you not only feel amazing emotionally but you, in fact, become stronger indeed.

Consequently, we advise you to have the right diet while training boxing. The proper diet should provide more useful components like vitamins, protein, lipid, and less saturated fat, which cause high cholesterol and obesity. With such an eating plan, your brain can have a faster procession; the blood will pump stronger, the muscle transforms better. You will feel exhausted after a longer training session than normal.

So, for people who want to train in boxing every day, they must have a proper diet with enough healthful food choices so that their body will have enough energy to follow such an intense schedule. Otherwise, they will quickly exhaust, and the muscle becomes repressive, making their training session an entire “body torture” rather than sports training.

In case they are only available for training 3 to 4 days a week, it’s acceptable to loosen the requirements. Boxers still have to eat well, but they can have a slightly relaxing diet on no-practice days and more strictly demanding food choices on practice days.

Training Intensity

There is no relationship between training intensively and perfect performance. The thing is, if you want to master boxing, what you should do is not practice every day but train properly to enhance the skills and get the best performance when competing. Boxing is a sport of combat, so what defines success is how good you are in battle.

Thus, what you should care about is how much you make use of your training session, not how much time you train. Each person has their different body type with strengths and weaknesses, so based on your condition, instructors will consult you to have a diverse practice schedule with distinct intensity. 

For instance, if the teacher finds that you cannot tolerate training for more than 2 hours because you have heart problems, then they will cut the exercise to a lighter level, and you can have a short, “chilling” training session, but you may have to train 5 to 7 days a week. 

On the other hand, there are very healthy and robust people whose schedules are too tight to do daily training, so that the instructor will provide them with a three days per week plan. Still, in every session, they have to endure more intensive exercises with high requirements. 

In short, the training intensity will decide one’s training schedule. You may have to train boxing everyday or just three days per week. 

Body Condition & Training Goals

Your training frequency will be based on two main factors: your body condition and your practice goal. 

First, each person with a different body type will have a different tolerance limit. Typically, men have higher strength endurance than women. People who grow up playing sports may give harder punches, etc. Different body types can have different learning abilities, either. For instance, people with long limbs can kick stronger than those with shorter limbs without much effort. So, it depends on the body type. Each body type will get a different training frequency.

Second, you can consider your practice goal to determine how hard you want to train. It is enough for amateurs to have 2 to 3 practices a week, and each session lasts for 1 to 2 hours. For professionals, they must work in 3 hours per session, five days of practice a week schedule. 

In brief, the exact number of training sessions per week should be provided by the instructor after careful consultation with the client. Before setting up a training schedule, instructors must consider the schedule, the health, the diet, and the goal. In the end, some will train boxing everyday; some will have training just 2 to 3 days per week.

How Long Does A Boxing Training Session Last?

Typically, a professional boxer will train for 3 to 4 hours per practice time. In each session, they have to do seven exercises: footwork, warm-up, bag training, technique-related exercise, shadowboxing or sparring physical training, stretching, and abs training.

The footwork must last for at least 30 minutes to an hour. This exercise is important because it trains you to balance and maneuver your body out of harm’s way when necessary. 

Besides, warming up is a must when doing any sports. Otherwise, you will likely have muscle cramps.

The third section is bag training. In other words, it is punching bag and speed bag work. We suggest you practice punch and hit in about 30 minutes to an hour. In boxing, punching is the basic and core movement, so the better punching will lead to great overall performance. The more you practice, the harder you punch. 

In the next 30 minutes, you need to work on practicing the boxing technique. Even if the boxing technique is simple, it’s still a need to remember and conduct the techniques properly in order not to be hurt.

Shadowboxing is a special boxing method that requires the boxer to throw hits into the air while moving around the place and imagining there is a contender to compete. Sparring is a similar term to shadowboxing. In short, you practice the competition skills and problem-solving in about 30 minutes.

After all these trainings, now it’s time for some light exercise. We suggest you do physical training and stretching in the last hour at the gym.

What Should I Do After Training?  

After putting yourself in intense training, now it’s time to relax. Many people believe that one should practice harder and harder to reach perfection. However, it is partly true, partly wrong. 

Without proper rest, the muscle can be repressive, making you hurt, and the muscles will take a longer time to recover. Besides, intense practicing without resting will decrease one’s strength, not enhance it. The tolerance limit will be shortened, either. Hence, it is a must to give your body enough rest after training.

Besides, we advise you to ask for a diet plan from a professional dietitian or your instructor to follow. Without expert guidance, your diet may lack vitamins or vital proteins needed for building muscles. 

Finally, let me tell you the top vital factor to remain healthy: sleeping. It would be best if you slept enough and properly so that your body can recover. Besides, drinking water will help your body metabolite more effectively.

In short, after every training session, we recommend you to rest enough, treat yourself with healthful food, get enough sleep, and drink water.

How Can I Improve My Boxing Performance?

Here are some tips to improve your boxing performance, based on our experience: 

  • Upgrade the practice bag into a heavier one each week.
  • Practice shadowboxing for about 30 minutes or more every session to improve combat skills.
  • Imagine punching throughout the competitors, not just targeting their faces so as not to limit the hitting forces.
  • Ask for advice from your instructor and competitors after each battle to improve.
  • Jump rope to train tolerance, breathing, and explosiveness.
  • Get yourself appropriately relaxing so the body can recover.

Wrapping It Up

Through this post, we have answered the question, “Can I train boxing everyday?”. In short, boxing is a good choice for people who are looking for a sport to strengthen their health and build muscles. It is also helpful in self-protection. 

However, in some cases, as mentioned above, you cannot train boxing seven times a week. The key to success in boxing is not the frequency, but the proper training plan with a suitable diet and practice schedule. 

We hope that you can find out resourceful insights through our post. Happy practice!

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