Should Boxers Lift?

Should you lift weights as a boxer? This is one of the most discussed and misunderstood areas in the world of boxing. Many traditionalist coaches will say that lifting will slow you down and you should avoid it at all cost. While that may not be true; they are still right on one regard - never sacrifice your boxing sessions for lifting. Boxing is a sport that is dependent on skill primarily and this needs to be on the top of your priority list.

[stephonjames]

This is gold. I used to lift and my body was pretty cut. I stopped lifting and put 100%
in the boxing training and Im not as cut or muscular looking but I feel much more speed, power and stamina in my boxing.

[benxo]

Having boxed for a year or so I started going to a personal trainer because I felt I was plateauing with the purely bodyweight exercises I was doing at boxing. Bringing in some resistance training specific to building power, speed and balance has really helped me break through this and improved my boxing!

[TheTimbs_]

I’d say yes to strength training, but train for movement speed as well by using lighter weights and stretching.

[davesmith]

This is an excellent breakdown. In boxing, power and speed are generated through compound movements, not a single muscle group, and people who prioritise one muscle at the expense of all the muscles involved in boxing will *always* suffer because of it.

It's a common misconception that the power, e.g., of a hook is generated from the biceps. It actually comes the transfer of weight from one side of the body to the other: a transfer that requires a solid stance (ankles, calves, and quads), an iron core (glutes and abs), and a mobile torso (lats, traps, delts, and pecs). The arms are the delivery mechanism of the punch, not its engine, and to prioritise one muscle on them makes about as much sense as buying a set of racing tires for your 1.0 Toyota Aygo in the hope that it will go faster. Your car may *look* like it is quicker, but it isn't: the increase in the width of your tyres requires more energy (or torque) from your engine to turn and that means you drive slower, not faster. Having oversized biceps, by the same token, actually inhibits the transfer of weight from body to fist and makes you hit softer, not harder.

This is why bodybuilders can't punch for shit. They may weigh 250lbs and be as wide as a proverbial brick shithouse, but a heavy-handed welterweight who walks around at 150lbs and has good fundamentals and enough training under his belt will hit *much* harder. Moral of the story: functionality, not aesthetics, is what counts in the ring.

[samkessels]

you dont have to do bodybuilding, you can train your muscles on density and explosiveness and you won´t gain a whole lot of mass

*for those saying boxing made them skinny and they don't like it. eat more.

[anasjameel]

This video is No other content on YouTube can be compared to this. Specific yet understable..

[thesecretlibrary]

At the muscles they are using, usually the inside muscles rather than outside muscles.

You can gain mass anyway since it is used fir generating power.

[sansamman]

There is no question about it. All boxers should incorporate other forms of training into their workouts.

[varunkatiyar]

Thank you so so much, this is golden nuanced content that was much much needed. Beautifully executed. Could you please make a video on bodybuilders who like to box but would not want to harm their gains. Or normal people who want aesthetic hypertrophy but also want to learn boxing without any muscle loss (basically strength, skills, technique over conditioning and endurance)

[Neo-fqvc]

good video, don't agree with the bodybuilder's focus only on isolated movements, it mainly depends on your lifting program, most common cases a program will be 70%-80% compound and the remainder isolated.

Hope this helps my fellow commenters

[saihinadir]

Having a good basic fitness and decent muscle mass is necessary in fight sports, ESPECIALLY when you age. I'll turn 30 soon, and constantly doing 12 rounds of bagwork/pads and/or sparring 3-4 times a week gets harder. Knees, neck, ribs and joints start to hurt like hell and you feel the need to maybe strengthen your muscles by doing isolation lifts such as biceps curls (I do them every now and then, maybe once every 14 days). That being said you must decide what you want to devellop and train specific skills, movements and use weight training to your advantage (resistance bands are awesome to have a strong and snappy liver shot for instance, you could couple them with standing cable chest crosses .)

[karlievbayram]

Every single video feeds my brain with a lot of value. Many thanx for your efforts.

[larnizzo]

Personal takeaway:
-Minimize weight lifting to once a week until you have mastered boxing fundamentals.
-lifting should be purposeful. To strengthen any weaknesses in your boxing skills.
-primary goal of lifting should be to increase power, speed, and agility.
Great stuff man! I have really been trying to find the answer to this question and you make the most sense!

[chaccster]

this is perfect for explaining the question in every way, people need to watch this video!

[boxbury]

Excellent and informative video with a no bs approach. Love it!

[RandomLifeBOXING]

💯 ... Explosive weight trainings are good ... But also depends on boxing style too... Outboxers, in boxers, punchers and counter boxers... Among these the In Boxers need powerlifters kind of weight training similar to 400M Sprinters

[gj]

I train like a bodybuilder with other training styles but I do a lot of cardio and movements to maintain speed and agility while gaining strength and power

[KcRWrK]

EXCELLENT series. Please continue and thank you.

[Zleurstars]

didnt expect such a quality video! What if im underweight and want to gain some muscle? Could you do a plan on that boxing-specific?👍🏽

[getsmart]

Excellent overview sir, all wisdom spoken here.
I use the following formula: boxing skills first (90% for beginners, 70% more advanced), calisthenics second (10% -20%) and variations of strength training for more advanced boxers (10%). Strong people are so common they might as well grow on trees, skilled boxers are diamonds, they're hard, made under compression over along period of time and they are rare.