9 Benefits Of Boxing That'll Make You Want To Throw Some Punches

Boxing isn’t just for the Rocky types — anyone can try it, says Rumble Boxing trainer Rachel Oyama. Whether you’re shadowboxing at home or hitting the ring with friends, you can make the sport work for you in order to start feeling the many benefits of boxing.

It’s Versatile

While you may picture heavy bags and big gloves when you think of the workout, you can actually box anytime, anywhere — no equipment needed, says Oyama. Shadowbox at home, in the park, or take a virtual class — all you really need are your fists.

It Builds Endurance

Your heart has to work hard to keep your arms punching, your feet nimble, and your core braced so you can slay those combos, says Oyama. Over time, this trains your heart to pump more efficiently and increases your cardio endurance, no running necessary.

It Strengthens

Spending quality time with the punching bag builds full-body strength, according to Oyama. You boost upper-body muscle from all those jabs and hooks, lower-body brawn from squat-like stances, and core power from bracing yourself to land and throw punches.

It’s Empowering

There’s no denying that throwing powerful punches makes you feel strong, badass, and confident — regardless of your fitness level.

It Improves Coordination

Boxing is a full-body mix of footwork, punches, and defense moves. And synchronizing all those body parts to land your combos builds coordination, says Dr. Rich Richey, Everlast trainer and founder of Independent Training Spot.

It Boosts Your Balance

You’re constantly shifting position and adjusting your stance to throw jabs and dodge punches, which can boost your balance reflex over time, according to Oyama. Take that, two left feet.

It Boosts Brain Activity

Between coordinating your body to attack a flailing heavy bag, memorizing combos, and making split-second decisions in the ring, there’s a lot going on while you box. Altogether, this can help increase neural connections in your brain, says Richey.

It Can Be Social

Hop in the ring with a fellow boxer, take a virtual class, or run combos with friends — whatever your style, boxing is a great way to connect with community while you get your sweat on, says Richey.

It Relieves Stress

There’s nothing like throwing punches to burn off some stress, says Oyama. And science shows that cardio activities like boxing release feel-good chemicals into your body, which can boost your mood and alleviate anxiety.