Boxing For Women — 5 Key Benefits
The rising popularity of boxing for women is more than just a trend as females are becoming more aware of the fitness, health, self-defense, and mental benefits of boxing training.
Combine this with the fact that boxing academies worldwide are adapting their training programs to this trend, and you get why boxing has become one of the most popular sports activities for women.
Let’s dive deep into how women can benefit from boxing training, and how signing up for the classes will completely change your life for the better.
Boxing Is a Great Self-Defense System For Women
Boxing is one of the most effective combat systems when it comes to self-defense or any type of real fighting you may encounter on the streets, and a great option for women looking to improve their self-defense abilities and personal safety. The basics teaches only the most practical techniques, and above all, trains women how to apply these skills in real scenarios.
Any person, regardless of their talent for sports or fitness level can master the art of boxing in a reasonable time. It all revolves around using 5–6 different punching techniques and mixing them with footwork and upper body movement.
Of course, boxing is a science on its own in terms of competition and making a career out of it. But as far as developing proper fighting skills is concerned, it’s certainly not rocket science and it is conceptually easier than a lot of other martial arts.
Training includes sparring which is a segment where women simulate a real boxing match in a controlled environment and this significantly contributes to the realism. You will spar with your teammate or coach, and learn how to apply techniques in a real situation while using less than full power usually.
Sparring is crucial when it comes to the development of strong fighting instincts, timing, and stamping the moves deep into muscle memory. Once in a self-defense situation, this enables you to execute techniques without thinking much about it and relying on your instincts.
Even if you get attacked by a bigger person, a man, for example, just a single well-placed shot to the mouth, nose or throat can destroy their aggressive momentum.
Boxing Burns Calories and Improves Fitness
Boxing training is a full-body workout that engages all the muscle groups simultaneously which enables you to evenly improve the upper and lower body strength with a single workout, and women love it because it helps them to quickly get in shape.
Which muscle groups does boxing work?
The majority of exercises primarily target the core, arms, legs, shoulders, and back, and training is an ideal balance between aerobic and anaerobic workouts. In other words, it helps you develop functional strength and a more sculpted and defined physique. Each training session is a mix of heavy bag workouts, intense cardio drills, body weight strength exercises, live drills, sparring, or pad work and it burns a lot of calories.
But how many calories you can burn with boxing?
A study shows that a single hour of boxing training can burn between 600–800 calories which means that with a bit of discipline, consistency, and diet, you can get in top shape in a short time. Of course, the exact number is based on many other factors such as weight, fitness level, etc.
More importantly, boxing training is dynamic and fun. Far more entertaining than doing the same workouts in the gym. On top of that, it is more productive as apart from improving strength, endurance, and overall physique, women develop proper fighting skills which as a result improves confidence and self-esteem.
Increase confidence
Boxing training provides women with a unique opportunity to get out of their comfort zone and challenge themselves physically and mentally, which empowers personal growth. let’s go over how boxing can improve confidence and mental toughness:
Sense of accomplishment: the progress in training and mastering techniques will give you a sense of accomplishment which is a powerful feeling. Each skill you develop builds confidence and reinforces the belief that with dedication and practice, you can overcome challenges both in and out of the ring.
Mental resistance and toughness: Boxing inherently involves facing physical and mental challenges, whether it’s pushing through fatigue during a tough workout or overcoming tactical difficulties in sparring. As women navigate these challenges, they develop the mental toughness and resistance needed to deal with many life uncertainties and stay composed under pressure.
Personal empowerment: Learning self-defense through boxing not only provides practical skills but also enhances a woman’s sense of personal empowerment. As women become proficient in defensive techniques, they gain a heightened awareness of their strength and abilities. This makes women feel more capable and secure in their ability to protect themselves, both physically and mentally, which then translates to increased confidence and self-esteem.
Supportive environment: In a boxing gym, women often receive positive feedback and encouragement from coaches and training partners. This supportive environment contributes to building confidence by validating their efforts and progress. This shared experience and encouragement from others serve as powerful motivators, reinforcing a woman’s belief in her capabilities and strengthening her mental resilience.
Boxing is a Great Stress Reliever
Boxing serves as a powerful stress reliever and women who face accumulated stress daily can benefit a lot from this. The physical exertion releases endorphins, serotonin, and various other chemicals which are natural mood enhancers, helping to reduce stress and improve overall mental well-being.
The demands of the modern-day lifestyle are overwhelming our minds daily and every person simply must find a way to get rid of the accumulated stress to improve and protect their mental health.
Most people choose distractions and running away from reality but this is never going to work. Instead of endlessly scrolling through social media, binging TV shows, or going out for a few drinks, pack your bag, and hit the boxing gym, you won’t regret it, that’s for sure.
First, boxing enables every woman to punch their stress out and enhance their mood healthy way — by putting their mind and body through a challenge. This will give you a sense that you finish the bad day by doing something productive and good for yourself, which will instantly lift your mood and enable you to enjoy the rest of the day.
Once boxing becomes your stress reliever, you will notice how it positively affects your life outside the gym. You will have a far better response to stress, a bigger tolerance, and be less impulsive.
Coordination and Balance
Boxing training involves a wide range of dynamic movements, such as footwork, head movement, and precise punching techniques. Through consistent practice, women can improve their coordination as they learn to synchronize these movements seamlessly. Also, boxing is not only about putting together offensive and defensive combinations as you also need to combine this with timing, instincts, strategies, and quick reflexes which activate both sides of the brain.
Next, boxing requires a strong core and balance without which you can’t expect to perform techniques the right way. As women engage in exercises like shadow boxing and bag work, they develop a heightened awareness of their body’s balance and stability. Improved balance not only enhances boxing performance but also carries over into daily life, reducing the risk of falls and injuries and it also improves your posture and visual presence.
The same stands for overall flexibility and mobility. Each training session includes stretching exercises where students work on improving the range of motion in joints and muscles. This will make you more flexible and mobile with time which contributes to injury prevention and improves the quality of life.
The coordination, balance, and flexibility gained through boxing training have direct applications to various aspects of women’s lives. Whether navigating a busy city, participating in recreational activities, or simply performing daily tasks, the enhanced physical attributes acquired in boxing contribute to a more agile and capable body. The mental focus required for precise movements in boxing also translates into improved concentration and mindfulness, positively impacting cognitive function and overall well-being in both the gym and daily life.
