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How to Get Started in Boxing – Tips for Beginners

Heorhii Rysak

So, you’re thinking about getting into boxing, huh? It’s an exhilarating sport, one that can challenge you physically and mentally. But where do you even begin? Think of starting boxing as learning to ride a bike. Initially, it might seem daunting, but once you understand the basics and gain confidence, you’ll be cruising in no time!

What Do You Need to Boxing Start?

In recent years, boxing has experienced a significant surge in popularity as both a fitness activity and a competitive sport. People from various age groups and fitness levels are drawn to boxing for its numerous physical and mental benefits.

The surge in boxing’s popularity is undeniable, and for those intrigued by this sport, identifying the ideal gym and mentor is paramount. So, when considering how to start boxing, what’s the best approach to engage with a coach and initiate training at home?

Find the Right Gym

Finding the right boxing gym is crucial for anyone looking to begin their boxing journey. It’s important to locate a reputable gym that can provide a safe and supportive environment for training. Here are some key factors to consider when choosing a boxing gym:


When pondering, how to start boxing, it’s essential to select a gym that aligns with your convenience. Opt for a location close to your residence or workspace, ensuring that integrating boxing sessions into your routine doesn’t demand excessive commuting.

Facilities and Equipment:

Visit the gym and assess the quality of their facilities and equipment. A well-equipped gym with a variety of training tools such as punching bags, speed bags, boxing rings, and strength training equipment will enhance your training experience.


Research the gym’s reputation in the boxing community. Look for reviews, testimonials, and ratings online. You can also ask for recommendations from friends, trainers, or local boxing enthusiasts who may have firsthand experience with the gym.

Coaching Staff:

The expertise and qualifications of the coaching staff are vital. Find out about the experience and credentials of the trainers at the gym. Look for coaches who have a solid background in boxing, preferably with competitive experience or recognized certifications.

Class Structure and Size:

Inquire about the gym’s class structure and size. Some gyms offer group classes, while others provide one-on-one training options. Consider your preferences and the level of individual attention you require. Smaller class sizes can allow for more personalized instruction and feedback.

Atmosphere and Culture:

The gym’s atmosphere and culture play a significant role in your overall experience. Visit the gym during a training session and observe the interactions between coaches and members. A supportive and encouraging environment can foster growth and motivation.

Safety Measures:

Safety should be a priority in any boxing gym. Inquire about the safety protocols and measures implemented by the gym, such as proper equipment maintenance, first aid availability, and appropriate supervision during training sessions.

Trial Sessions:

Many boxing gyms offer trial sessions or introductory packages. Take advantage of these opportunities to experience the training environment, interact with the coaching staff, and assess if the gym aligns with your goals and expectations.

Taking these considerations into account and diving deep into research will guide you to a boxing gym that aligns with your aspirations, a crucial step in understanding how to start boxing. Tapping into local boxing communities, forums, or social media platforms can provide valuable insights and suggestions. Securing the perfect gym amplifies your training quality, ensuring safety, enriched learning, and a heightened appreciation for the sport.

How to Start Boxing: Choose Your Coach Carefully

Choosing the right coach is a critical step in your boxing journey. A knowledgeable and experienced coach can have a profound impact on your development as a boxer. Here’s why selecting the right coach is significant and some factors to consider when evaluating potential coaches:

Expertise and Qualifications:

Look for a coach who possesses a solid understanding of boxing techniques, strategies, and training methodologies. Consider their experience as a boxer or trainer, their certifications, and any notable achievements or recognition in the boxing community. A coach with a strong background can provide you with the necessary guidance and knowledge to improve your skills effectively.

Teaching Style and Methodology:

Each coach has a unique teaching style. Some may emphasize technical precision, while others may focus more on conditioning or strategy. Reflect on your learning preferences and goals to determine a coaching style that aligns with your needs. Additionally, consider if the coach has the ability to adapt their teaching approach to different individuals and their specific strengths and weaknesses.

Communication Skills:

Effective communication between coach and athlete is crucial for progress and development. A good coach should be able to clearly explain boxing techniques, provide constructive feedback, and offer guidance on improving your skills. They should be approachable, patient, and responsive to your questions and concerns. Strong communication fosters a positive learning environment and allows for open dialogue throughout your training journey.

Compatibility and Trust:

Building a strong coach-athlete relationship is essential for optimal development. Trust and compatibility play significant roles in this dynamic. You should feel comfortable with your coach and have confidence in their abilities. A good coach should inspire and motivate you, while also holding you accountable and pushing you to reach your full potential.

Track Record:

Research the coach’s track record and success stories. Look for testimonials from current or past athletes they have trained. A coach who has helped other boxers achieve their goals demonstrates their ability to guide and develop athletes effectively.

Observation and Trial Sessions:

Before committing to a coach, observe their training sessions or request a trial session if possible. This firsthand experience allows you to witness their coaching style, see how they interact with other athletes, and assess if their approach resonates with you.

Remember, the coach-athlete relationship is a partnership built on mutual respect and shared goals. A coach who possesses the right combination of knowledge, experience, teaching style, communication skills, and compatibility can greatly enhance your boxing journey. Take the time to evaluate potential coaches carefully, as this decision can significantly impact your progress, skill development, and overall enjoyment of the sport.

How to Start Boxing at Home?

Boxercise, also known as boxing-inspired exercise, is a fantastic option for a home workout routine. It combines elements of boxing training with cardiovascular exercises to provide a fun and effective full-body workout. Here are some benefits of boxercise for beginners and a list of basic exercises and routines that can be done at home.

Start Boxing


Stand in front of a mirror or an open space and throw punches using the proper boxing technique. Incorporate a variety of punches like jabs, crosses, hooks, and uppercuts. Focus on maintaining good form and speed.

Skipping Rope

Skipping rope is an excellent cardiovascular exercise that improves footwork, coordination, and endurance. Grab a jump rope and perform sets of skipping with varying intensity and speed.

Bodyweight Exercises

As you navigate how to start boxing, it’s crucial to integrate bodyweight exercises to fortify and sculpt your muscles. Key workouts to consider are push-ups, squats, lunges, planks, and burpees. Design circuit routines or execute timed sequences to sustain a heightened workout intensity.

Shadowboxing with Intervals

Combine shadowboxing with high-intensity interval training (HIIT). Alternate between rounds of shadowboxing and intervals of exercises like jumping jacks, mountain climbers, or squat jumps. This boosts cardiovascular fitness while incorporating strength and endurance training.

Heavy Bag or Punching Pad Work

If you have access to a heavy bag or punching pads, include bag or pad work into your routine. Practice your punches, combinations, and footwork while incorporating cardio bursts between rounds.

Core Work

Dedicate time to core exercises such as planks, Russian twists, bicycle crunches, and leg raises. A strong core is essential for stability, power, and overall athleticism.

Mastering the Boxing Stance

Mastering the boxing stance is essential in the boxing training technique repertoire, laying the groundwork for proficient moves and protective measures. This stance is pivotal for ensuring power, balance, and airtight defense. Proper body alignment, foot placement, weight management, and understanding common pitfalls are vital components. When these elements come together, the stance becomes a powerful tool, allowing boxers to harness maximum force, remain stable, and execute punches with unparalleled skill.

Proper Body Alignment, Foot Positioning, and Weight Distribution:

  1. Body Alignment: Stand with your feet shoulder-width apart, toes pointing slightly outward. Keep your knees slightly bent and your body relaxed. Your upper body should be upright, with your back straight and core engaged.
  2. Foot Positioning: Place your lead foot (left foot for right-handed boxers, right foot for left-handed boxers) slightly ahead of the rear foot. Align your lead foot’s toes with the heel of your rear foot. Distribute your weight evenly on both feet.
  3. Weight Distribution: Approximately 60% of your weight should be on the balls of your feet, allowing for quick movement and pivoting. The remaining 40% of your weight should be distributed evenly between both legs.

Essential Punches

In boxing, acquiring proficiency in the core punches is vital for a robust offense and defense, a key component of boxing skills training. This guide provides an insight into the primary punches of boxing, coupled with an in-depth analysis of the technique behind each strike.


The jab is a quick, straight punch thrown with the lead hand (left hand for right-handed boxers, right hand for left-handed boxers). It is a versatile punch used for various purposes, including measuring distance, setting up combinations, and disrupting the opponent’s rhythm.


  • Start with the boxing stance, maintaining proper body alignment and weight distribution.
  • Extend your lead hand straight ahead, rotating your palm downward.
  • Keep your elbow close to your body for protection.
  • As you extend your arm, turn your shoulder and hip slightly to generate power.
  • Quickly retract your jabbing hand to the guard position after the punch is thrown.


The cross is a powerful straight punch thrown with the rear hand (right hand for right-handed boxers, left hand for left-handed boxers). It is a keypunch for generating maximum power and delivering knockout blows.


  • From the boxing stance, rotate your rear shoulder and hip forward while driving off the back foot.
  • Extend your rear hand straight across your body, rotating your palm downward.
  • Pivot on the ball of your lead foot for added power and stability.
  • Keep your lead hand guarding your chin to protect yourself while throwing the cross.
  • Retract your rear hand back to the guard position after the punch is thrown.

Lead Hook

The lead hook is a looping punch thrown with the lead hand. It is effective for targeting the opponent’s head or body from the side angles.


  • Shift your weight to the lead foot, rotating your lead shoulder forward.
  • Pivot on the ball of your lead foot and rotate your hips and torso.
  • Keep your elbow bent and lead your hand at chin level.
  • Swing your lead hand in a circular motion, aiming to connect with the side of the opponent’s head or body.
  • Rotate your palm downward upon impact.
  • Quickly retract your lead hook to the guard position after the punch is thrown.

Rear Hook

The rear hook is a looping punch thrown with the rear hand. It carries significant power and can be used to target the opponent’s head or body from the side angles.


  • Shift your weight to the rear foot, rotating your rear shoulder forward.
  • Pivot on the ball of your rear foot and rotate your hips and torso.
  • Keep your elbow bent and your rear hand at chin level.
  • Swing your rear hand in a circular motion, aiming to connect with the side of the opponent’s head or body.
  • Rotate your palm downward upon impact.
  • Quickly retract your rear hook to the guard position after the punch is thrown.

Lead Uppercut

The lead uppercut is an upward punch thrown with the lead hand. It is effective for targeting the opponent’s chin, especially at close range.


  • Shift your weight to the lead foot and bend your knees slightly.
  • Drop your lead hand downward while keeping your elbow close to your body.
  • Thrust your lead hand upward, driving off the lead leg.
  • Rotate your palm inward and aim to connect with the opponent’s chin.
  • Quickly retract your lead uppercut to the guard position after the punch is thrown.

Rear Uppercut

The rear uppercut is an upward punch thrown with the rear hand. It can be used to target the opponent’s chin or body at close range.


  • Shift your weight to the rear foot and bend your knees slightly.
  • Drop your rear hand downward while keeping your elbow close to your body.
  • Thrust your rear hand upward, driving off the rear leg.
  • Rotate

Mastering the fundamental punches in boxing is essential for any aspiring boxer. The jab, cross, lead hook, rear hook, lead uppercut, and rear uppercut form the core arsenal of punches that allow boxers to effectively attack, defend, and counter their opponents. Each punch requires proper technique, body mechanics, and timing to maximize its effectiveness.

Developing proficiency in these punches takes practice, patience, and attention to detail. It is important to focus on maintaining the proper boxing stance, balance, and weight distribution while executing each punch. Consistency in training, repetition of drills, and seeking feedback from coaches or trainers can help refine your technique and improve your punch execution.

Embarking on Basic Boxing Training

Embarking on basic boxing skill training requires specific equipment to ensure safety and effectiveness. Here’s an overview of the essential and non-essential equipment needed, as well as how to structure a boxing workout routine.

Essential Equipment for Boxing Training

Essential Equipment for Boxing Training:

  1. Boxing Gloves: Invest in a pair of well-fitting boxing gloves that offer adequate padding and wrist support. Choose gloves suitable for your training style, such as bag gloves for heavy bag work or sparring gloves for partner drills.
  2. Hand Wraps: Protect your hands and wrists by wearing hand wraps underneath your boxing gloves. Hand wraps provide additional support, stability, and cushioning to prevent injuries.
  3. Punching Bag: A heavy bag or a punching bag is a fundamental piece of equipment for developing punching power, accuracy, and technique. Choose a bag that suits your training goals and available space.
  4. Skipping Rope: Incorporate skipping rope exercises into your training routine to improve footwork, coordination, and cardiovascular endurance. Choose a lightweight and adjustable rope for efficient workouts.
  5. Timer: Use a timer or a stopwatch to track your rounds and rest intervals during workouts. This helps maintain discipline and structure during training sessions.

Non-Essential Equipment for Further Progression:

  1. Speed Bag: A speed bag is a small, lightweight bag used for developing hand-eye coordination, rhythm, and speed. It is a great addition to more advanced boxing training.
  2. Double-End Bag: The double-end bag is a small bag suspended between the floor and ceiling with elastic cords. It enhances reflexes, timing, and accuracy as it moves unpredictably when struck.
  3. Boxing Shoes: While not essential for beginners, boxing shoes provide better traction, ankle support, and agility during footwork drills and sparring sessions.

Structuring a Boxing Workout Routine:

  1. Warm-up: Begin with a dynamic warm-up routine to increase blood flow, loosen muscles, and prepare the body for the workout. Include exercises such as jumping jacks, high knees, arm circles, and shadowboxing.
  2. Technique Drills: Focus on specific boxing techniques, such as jabs, crosses, hooks, and uppercuts. Practice these punches in combination with footwork, head movement, and defensive maneuvers. Incorporate shadowboxing, partner drills (with focus mitts or a coach), or bag work to develop accuracy, speed, and timing.
  3. Conditioning Exercises: Include conditioning exercises to improve overall fitness and stamina. These can include bodyweight exercises like push-ups, squats, lunges, burpees, or skipping rope intervals. Alternate between high-intensity exercises and active rest periods.
  4. Footwork Drills: Dedicate time to footwork drills to enhance agility, balance, and movement in the ring. Focus on shuffling, pivoting, side-to-side movement, and quick directional changes.
  5. Cool-down and Stretching: End your workout with a cool-down period to gradually lower your heart rate. Follow it up with static stretches to improve flexibility and reduce muscle soreness.

If you think how to start boxing, it’s paramount to uphold safety by embracing correct techniques, donning protective gear, and heeding your body’s boundaries. As you advance, methodically elevate your workout’s vigor and span. Steadfastness, commitment, and a systematic regimen are the cornerstones for honing the aptitude and physical readiness integral to boxing triumphs.

How to Get into Boxing Without Common Beginner Mistakes?

As beginner boxers, it’s common to make certain mistakes while learning the sport. By identifying and addressing these mistakes early on, you can improve your technique and progress more effectively. Here are some common beginner boxing mistakes and corrective measures for each:

Poor Boxing Stance

Mistake: Beginners boxing often neglect to maintain a proper boxing stance, resulting in compromised balance, reduced power, and vulnerability to punches. Correction: Focus on maintaining a balanced stance with your feet shoulder-width apart, knees slightly bent, and weight evenly distributed. Keep your guard up, elbows in, and chin down. Practice shadowboxing to develop muscle memory and reinforce the correct stance.

Neglecting Footwork

Mistake: Beginners may underestimate the importance of footwork, resulting in limited mobility and difficulty evading punches or setting up attacks. Correction: Dedicate time to footwork drills, such as ladder drills, pivoting, and lateral movement. Focus on maintaining light, quick footwork, utilizing angles, and creating distance.

Lack of Defense

Mistake: Beginners often focus solely on offense and overlook the importance of defensive techniques, leaving them vulnerable to counters and unnecessary hits. Correction: Incorporate defensive drills into your training, such as slipping, bobbing and weaving, and blocking techniques. Practice keeping your guard up at all times and develop head movement to avoid incoming punches.

Overreliance on Power

Mistake: Novice boxers may prioritize power over technique, compromising accuracy and speed. Correction: Shift your focus to proper technique and precision rather than solely relying on power. Work on developing fluidity, accuracy, and speed in your punches by practicing shadowboxing, bag work, and partner drills.

Holding Your Breath

Mistake: Beginners often hold their breath during intense moments, limiting oxygen intake and causing fatigue. Correction: Remember to breathe consistently and rhythmically throughout your workouts and sparring sessions. Practice controlled breathing, exhaling during punches, and inhaling during recovery periods.

Ignoring Conditioning

Mistake: Neglecting overall conditioning and cardiovascular fitness can lead to fatigue during matches or training sessions. Correction: Incorporate conditioning exercises, such as skipping rope, running, or circuit training, into your routine. Gradually increase the intensity and duration of these workouts to improve your stamina and endurance.

Lack of Focus on Fundamentals

Mistake: Some beginners may rush into advanced techniques without mastering the fundamentals, hindering their progress. Correction: Emphasize the importance of mastering the basics of boxing, such as proper stance, footwork, and jab, before moving on to more complex techniques. Dedicate time to drills and repetition to develop solid foundations.

It’s crucial to remember that making mistakes is part of the learning process. Embrace these mistakes as opportunities for growth and improvement. Seek guidance from experienced coaches or trainers who can provide feedback and guidance tailored to your individual needs. With consistent practice, perseverance, and a willingness to learn from these mistakes, you’ll progress steadily in your boxing journey.


We explored various aspects of boxing for beginners, aiming to provide guidance and support for those embarking on their boxing journey. We highlighted the importance of finding the right gym and coach to ensure a safe and effective training experience, emphasizing the role of reputable gyms and knowledgeable coaches in fostering growth and development.

We also delved into the realm of boxercise, showcasing how boxing has gained popularity as both a fitness activity and a competitive sport. We discussed the benefits of boxercise for beginners, such as improved cardiovascular fitness, coordination, and strength, and provided a range of exercises that can be performed at home, including shadowboxing, skipping rope, and bodyweight exercises.

Additionally, we touched on the significance of mastering the boxing stance, the fundamental punches, and the common mistakes beginners may encounter. By addressing these mistakes and focusing on proper technique, footwork, and defensive skills, aspiring boxers can lay a strong foundation for their boxing skills. Throughout, the message remains clear: with dedication, discipline, and a growth mindset, aspiring boxers can overcome challenges, learn from mistakes, and continue progressing in their boxing journey.

So, do you know how to start boxing?


How Do I Get Started With Boxing?

To get started with boxing, it’s best to find a reputable boxing gym with experienced coaches who can guide you through the training process. Joining a gym will provide access to proper equipment, structured workouts, and the opportunity to spar and learn from more experienced boxers.

Can Boxing be Self-Taught?

While it is possible to learn some basic boxing techniques through online tutorials or instructional videos, boxing is a highly technical and physically demanding sport that is best learned under the guidance of a qualified coach. A coach can provide personalized feedback, correct your form, and help you progress safely.

Why do Boxers Put Their Hands in Rice?

While it is more common for professional boxers to start their careers at a younger age, it is still possible to become a pro boxer at 35 or older. However, it may require significant dedication, training, and competitive success at an amateur level before transitioning into the professional ranks.

Can you Start Boxing at 16?

Yes, you can start boxing at 16. Many boxing gyms offer training programs for teenagers, providing the opportunity to learn proper technique, improve fitness, and potentially compete in amateur bouts. Starting at 16 allows for ample time to develop skills and pursue boxing as a hobby or potentially as a competitive sport.

Can You Do Boxing as a Hobby?

Absolutely! Boxing can be a fulfilling and rewarding hobby for individuals of all ages and fitness levels. Engaging in boxing as a hobby allows you to improve your physical fitness, learn self-defense skills, and enjoy the mental and emotional benefits that come with the sport, such as stress relief and increased confidence.

How Long Does it Take to Learn Boxing?

Learning boxing varies by individual goals. Acquiring basic skills like stances and punches may take 3-6 months with consistent training. However, mastering the sport, especially for competitive levels, demands years of dedication. Key factors include initial fitness, training frequency, and quality of coaching. Remember, boxing combines physical skill with mental strategy.

How Old Do You Have to Be to Start Boxing?

The age requirements for starting boxing can vary depending on the country, organization, or gym. In many places, the minimum age to start boxing is typically around 8 to 10 years old. However, some gyms may offer specialized programs or classes for younger children, focusing on basic boxing skills and fitness.

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