boxing for women

The benefits of boxing for women

If you're looking for a full-body sport with multiple benefits, not only for the body but also for the mind, then boxing is a great choice!

Here are six VERY good reasons to start boxing:

It's a sport that tones and sculpts your muscles

Boxing is a sport with regular, repeated movements, which naturally promotes muscle toning. Whether you're learning striking techniques, how to move correctly, or doing fitness exercises such as push-ups, squats and crunches, your entire body is put to work and progressively toned: the arms, abs, legs, and glutes among others.

You'll burn calories and fat all over your body.

It's a sport where you'll quickly start to sweat. You can burn hundreds of calories in one hour of boxing. Of course it depends on your level of intensity, the type of exercise, your base level of fitness, and your weight.


Some of the calories you burn will be those stored in your body as fat - around your stomach, for example. But that's not all. As boxing is a dynamic sport, the arms, glutes and thighs also benefit from this.

You'll improve your cardiovascular fitness.

By taking up boxing, you'll improve your heart rate, which helps strengthen your heart muscles. Boxing is also a sport that combines intensity and recovery. Whether you're working with a punching bag, sparring or using a skipping rope, this interval training gradually increases your endurance and thus your cardiovascular fitness.

You'll become stronger.

Boxing does more than define your muscles; it also actively strengthens them. Your arms and legs get stronger, of course, but it's your core in particular that benefits - not just the abdominals, but also the back and hips. A strong core will help you hold out longer as you train, perfect your technique, and improve your posture, as well as the precision of your movements.


You'll feel better.

Sport is a great way to produce endorphins, the hormones that give a feeling of well-being. Given the intensity of boxing, you'll release these hormones very quickly. What better way to relax than by hitting a punching bag after a trying day?


Learning the striking, dodging and footwork techniques also makes boxing an excellent way to improve your self-confidence. You should always remember that this sport is one that will push your limits, which increases your physical and mental endurance.

With the right equipment, you can choose where you box.

Of course you can do boxing in a boxing gym or a sports centre where there are punching bags and pads available, but with the right equipment and a minimum amount of space, you can also practise at home. Depending on your equipment and what you want to achieve, you can train alone or with a motivated partner.

Still not sure?

Here are two tips to help you get out there!


Forget the prejudices and stereotypes.  Boxing doesn't mean getting punched and getting hurt. YOU are the one who decides what type of boxing you're going to do. Cardio-boxing for example involves no sparring whatsoever, but still gives you the physical and emotional benefits of boxing. Even if you do take part in sparring, it's YOU and your partner who decide what intensity you want to train at.


Box at YOUR own pace. Boxing is a physical sport that quickly works your muscles and gets your heart rate up. If you're just starting out, start gradually and listen to your body until it tells you that you can take the next step. Because you're going to use up your energy and sweat a lot, make sure you've got some fast-acting carbs available and keep yourself hydrated.


I hope you can now see that boxing is a sport with multiple benefits. Each benefit reinforces the others, so you can see how boxing quickly becomes a virtuous circle in your daily life.

ewa boxing


Combat sports enthusiast

Have fun!

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