9 Strength Training Exercises That'll Help Your Boxing Game

You'll wind up with faster feet and more powerful punches.

Originally Published: 
Strength training for boxing exercises trainers recommend.
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Since boxing is a full-body workout, trainer Melody Klitzke recommends exercising multiple muscle groups, including the core, glutes, and abductors. Strength training these areas will translate to quicker boxing moves and more powerful punches.

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Kettlebell Swings

Klitzke says these work the core and glutes while also boosting cardio endurance.

- Feet shoulder-width apart, hips back, bell in front of you.

- Squat to grab bell with overhand grip.

- Squeeze glutes, thrust hips forward to swing bell.

Do 2 to 3 sets of 20.


Mountain Climbers

Trainer Jennifer Herrera says these build upper body and back strength along with lower body agility.

- Start in plank, hands under shoulders.

- Bring one knee to chest, then quickly alternate knees.

- Keep back long, abs pulled in.

Start with 30 seconds.


Front-To-Side Squats

Herrera says this traveling squat improves lower body strength and coordination.

- Lunge forward with right leg.

- Bring left leg to meet it. Squat.

- Step out with right leg, squat.

- Repeat forward and side squats 8x, right leg leading.

- Repeat on left.


Tricep Extensions

The arms are important to work for powerful punches, says trainer Daniel Richter.

- While standing, hold a light kettlebell or dumbbell behind your head, elbow bent.

- Engage tricep, extend elbow, lift weight above head.

- Lower, repeat.

Do 15 reps per arm, 2x.

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Medicine Ball Slams

Klitzke recommends slams to build strength for quicker moves and more precise punches.

- Stand, feet hip-width.

- Squat, pick up ball in both hands.

- Lift ball overhead, weight in heels.

- Drive hips back, slam ball into floor.

Do 2 to 3 sets of 20.

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Klitzke says burpees strengthen the entire core and improve cardio.

- From standing, put hands on floor between feet.

- Jump feet back into plank.

- Optional push-up or 4 mountain climbers.

- Jump feet in to stand.

- Optional vertical jump or squat.

Repeat 3 to 5 times.


Bench Press

Richter says presses work the pecs and delts, which will give you more speed while boxing.

- Lie on a bench. Grab bar with overhand grip, arms wider than shoulders.

- Inhale, remove bar from rack, lower it to just above chest.

- Exhale, press bar up.

Do 3 sets of 5.



Richter says this bodyweight exercise works the chest, back, and arms.

- Start in a high plank position.

- Lower all the way to floor, then push back up.

- Drop your knees for more support.

Do 3 sets of as many as you can using proper form.


Dumbbell Row

Richter recommends dumbbell rows to hit the tricep and back muscles.

- Lean forward with one hand on bench for support.

- Hold dumbbell in other hand.

- Row, pulling weight up against your side.

- Lower back down, repeat.

Do 10 reps, 3x.

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