Top 10 Benefits Of Boxing 3 Times A Week

If you’re looking for an amazing workout that will give you tons of benefits, look no further than boxing! If you are already an intermediate or experienced boxer, you know the benefits boxing has on your life. But maybe you overlooked some.

Boxing is a great way to get in shape, lose weight, and improve your overall health. It will also give you many mental benefits that will improve your overall quality of life. You will learn to think much clearer, be less fearful, and plenty more. All these benefits and more can be acquired by boxing only three times a week.

Weightloss And Overall Health

You’ll lose weight and get in shape. Boxing is an incredibly intense workout, and it will help you burn calories and lose weight fast. You’ll also start to see muscle definition in your arms, legs, and abs. A boxing workout can burn up to 700 calories in a single one-and-a-half-hour session.

By burning calories and eating in a caloric deficit, you will burn fat. You will see huge health benefits if you lose about 5% to 10% of your overall body weight. You will feel stronger, look better, and be more confident. And most important benefit, you will be a healthier person.

Boxing is a great way to improve your cardiovascular health. Also, to increase your strength, and boost your endurance. Boxers are known for their cardiovascular endurance. Three sessions a week will be plenty for you to build endurance and keep improving it over time.

You’ll look younger and feel more energetic. Boxing can help slow down the effects of aging, making you look younger both inside and out. You’ll also have more energy to do the things you love in life. By having more energy to do other things in life, you will raise your overall happiness levels.

Better Coordination

Boxing is a great way to improve your coordination. When you box, you have to use both your hands and your feet at the same time. This helps improve your coordination and balance. Boxing three times a week is plenty to reap the benefits of boxing. For example better coordination and reflexes.

As I said, boxing also helps improve your reflexes. This is because you have to react fast to the punches that are thrown at you. You also need to be quick when you see an opening on your opponent. By practicing quickness in the boxing gym, you will also be quick when it comes to real-world situations.

You’ll also be less likely to fall or injure yourself if you ever have to navigate difficult terrain. Your joints will be more robust. This will make them less injury-prone. The less injury-prone you are, the longer you can continue training undeterred.

Less Stress

It has been proven that boxing helps people reduce stress levels. When you are in a boxing class, all of your focus is on the workout and not on anything else going on in your life. This allows you to clear your mind and release any negative energy you may be holding onto.

Boxing is also a great way to relieve boredom or anger. If you are feeling frustrated, try hitting a punching bag for a few minutes. After that, you will see how much better you feel afterward. Boxing can also help improve your mood, which will make you less stressed.

After a good workout, most people feel happy and accomplished. You will likely find that you have more energy and are less likely to get angry or upset over small things.

Boxing three times a week is the perfect amount for beginners to intermediates. This way you will not be too tired. If you did six workouts a week, you would probably get even more stressed than usual. It is because your body and your mind would be too tired to function well.

Good Nights Sleep

You’ll get a good night’s sleep. Boxing can help you fall asleep faster and get a better night’s sleep overall. This is because it helps to reduce stress levels and promotes relaxation. Especially if you stretch after each workout, which you should.

Boxing three times a week will give you just enough exhaustion to fall asleep better. While doing any more than that before your body is ready might just stress sit out further. The three times a week schedule will teach you that you need to go to bed at the same time each day.

Even if you do not train that day. This way, you will slowly build better sleeping habits. These sleeping habits will help you become better at boxing. They will also help you in other areas of your life. A good night’s sleep will keep you more energized, more cheerful, and happier throughout the day.

There is nothing better than coming home tired after a hard boxing session. Showering and then lying down in your bed is one of the best feelings in the world.

Self Defense

You’ll be able to defend yourself in any situation. Boxing is a great way to learn self-defense. You will learn the basics of holding a correct fighting posture. You will also learn how to throw jabs, crosses, and hooks. These punches are the basics of boxing but are also very effective.

You will also learn how to circle your opponent and keep out of harm’s way. If you ever find yourself in a dangerous situation, you’ll know how to protect yourself and fight back. It will teach you how not to flinch and close your eyes when expecting a punch.

It will make you less fearful of the overall situation. You will not just stand there frozen in time and place as many other people would. You will know how to react and how to defend yourself. It is because you find yourself in a similar situation three times a week while boxing.

And even more important, it will teach you that getting hit is not so scary, as long as you know how to take the punch.

Muscle Building

There is a lot of debate about whether boxing is good for muscle building. Some people claim that it is an excellent way to build muscle, while others say it is ineffective. So, which side is right? Well, the truth is that boxing can be a great way to build muscle if you do it right.

However, it is not as effective as some other forms of exercise, such as weightlifting. If you are looking to bulk up fast, then weightlifting can be a better option for you. However, boxing can be a great choice if you want to develop more lean muscle mass and improve your overall fitness level.

It is a high-intensity activity that requires all of your muscles to work hard. This can help to improve your overall fitness and strength. Muscles need 48 hours to recover after a workout. Boxing every two days (or three times a week) can help you achieve perfect recovery.

Your muscles will not be as tired and will be able to function well during each workout. For that reason, they will also grow in size and strength. Be sure to have active rest days during the days you are not boxing.

Active rest days can be simple as going for a walk or a bike ride. This will give your muscles better blood flow and help them recover faster.

Better Concentration

Many sports can help you build concentration, but boxing may be one of the best. When you’re in the ring, you have to focus on your opponent and block out any distractions. If you are not attentive during a round, you might get hurt or, even worse, knocked out.

Since this is a risky situation, you will be more focused. This can help you improve your concentration in other areas of your life. You will learn to concentrate more while doing schoolwork or when working on your job. Since you will be more focused, you will learn more and produce better results.

You will be able to think much clearer. Boxing can help improve cognitive function and thinking skills. This is because it requires focus and concentration. And they are essential skills for success in life. Boxing is its own form of meditation.

Not only will it relieve stress, but it will also teach you to be present in the moment. This is a skill very few people have acquired.

Likeminded Community

When it comes to the boxing community, there are a lot of different opinions out there. Some people say that it is a very nice and welcoming community, while others say that it can be quite harsh at times. Of course, it really depends on the individual and their experiences within the boxing community.

From my experience, I have found that the vast majority of people within the boxing community are very friendly and welcoming. However, I have also come across a few people who can be quite harsh and judgmental. But those are rare and few in between.

Overall, I would say that the boxing community is generally a friendly place. But you do need to be careful about who you associate yourself with. Let’s take one example. You are looking for a supportive and friendly group of people to help you along your boxing journey.

Then the boxing community is definitely worth checking out. And since you will be seeing each other only three times a week you will not get bored of each other so fast.


There is a lot of anecdotal evidence that boxing can help people become more confident. For example, many boxers report feeling more powerful and in control after training and competing in the sport. This may be because boxing teaches you how to handle stressful situations and react quickly under pressure.

It can also give you a sense of accomplishment. Because winning or doing well in a match feels like a personal achievement. All of these things can help boost your confidence both in and outside of the ring.
Boxing isn’t only about learning how to fight. It’s also about discipline, focus, and resilience.

These are all important traits that can help you be more confident in all aspects of your life. When you’re able to stay calm and focused under pressure, it can give you the confidence to take on new challenges. And when things don’t go your way, boxing can teach you how to pick yourself up and keep moving forward.

Potential Path For Turning Pro

Maybe you want to become a pro athlete but aren’t sure in which sport? Then boxing three times a week can help you clear your mind a little bit. By boxing three times a week, you will see if this is really for you. You will see if you can keep up with more than three workouts a week. It can be even two a day.

The three days a week will give you the perfect buffer to think it through. After that, you will see if you want to commit to boxing for the long term. Maybe you even want to become a professional boxer one day.

First and foremost, you need to have talent. You need to be able to box well and have the skill set to compete at a high level. To turn pro, you will also need to win amateur fights. Most boxers start as amateurs and work their way up the ranks before turning pro.

You’ll need to compile a good record as an amateur and impress promoters if you want to make it as a pro boxer. By boxing three times a week, you will build up your skills step by step over time. And when the time comes, your coach will probably ask you if you want to have your first amateur fight.

This can be the first step in achieving your dreams of becoming a professional boxer.


Boxing three times a week can have huge benefits for your overall health and wellbeing. It will make you stronger and faster. It will give you and your muscles enough time to relax between your boxing sessions. It will teach you self-defense. And it will also make you a more focused and relaxed person. Give it a try, I am sure you will like it!

Gregori Povolotski

I have been practicing martial arts since 2007. For as long as I can remember, I have always had a huge passion for combat sports, especially Muay Thai and boxing. Helping people on their martial arts journey is what drives me to keep training and learn new things. Read More About Me

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