Despite its benefits, weightlifting is seen as taboo by many boxers. So do boxers lift weights?
This article will discuss the pros and cons of weightlifting for boxers.
Do Boxers Lift Weights?
Most boxers don’t add weightlifting to their boxing regimen, but we think that they should.
First we’ll discuss the reasons why weightlifting has traditionally been ignored by boxing, and after we’ll discuss the advantages of a balanced weightlifting program for boxers.
Some of the reasons boxers avoid weightlifting include:
- Weightlifting Can Ruin Boxing Technique
- Weightlifting Will Make Boxers Gain Too Much Weight
- Weightlifting Will Lead To Muscular Imbalances
- Weightlifting Results In Too Much Recovery Time
Strength is not the only factor that makes you successful at boxing; you also need to work on your speed, precision, and timing.
Focusing only on the bench press to increase strength will take away from a boxer’s ability.
Because of this, many veteran boxing coaches exclusively focus on bodyweight exercises such as:
- Push ups
- Pull ups
- Dips
- Ab crunches
Weightlifting Can Ruin Boxing Technique
First, many boxers think that weightlifting will worsen their boxing technique.
Many people associate weightlifting with body building and think that too much muscle will make them beefy and make a boxer slower.
This is old-school thinking and can be easily prevented with a proper boxing weight lifting routine.
Instead of maxing out weight and repetitions, you can customize your weightlifting to enhance the flexibility and strength of your muscles.
Weightlifting Will Make Boxers Gain Too Much Weight
Next, boxers think that lifting will make them gain too much weight.
Many boxers want to stay in the same weight class or avoid missing weight for an upcoming fight.
This is a misconception about fitness that comes up even outside of boxing.
You gain weight over the long term by taking in more calories than you spend.
A balanced diet for boxing becomes the primary factor that drives weight gain rather than lifting.
Any serious weightlifter will tell you that you won’t get gains if you don’t eat enough calories.
With the amount of cardio you have to do, you won’t have to worry about gaining too much weight for boxing.
Weightlifting Will Lead To Muscular Imbalances
Next, many boxers think that they’ll develop muscular imbalances from lifting.
Weightlifting is a holistic process; your bench press needs to be balanced with dead lifts and squats.
As long as you prioritize your boxing training over weight lifting, you will build muscular endurance and you won’t have to worry about muscular imbalances.
Weightlifting Results In Too Much Recovery Time
Lastly, many boxers think the recovery time in weightlifting could be better spent doing boxing-specific exercises.
This is the most valid reason why a boxer shouldn’t weightlift.
Essentially, weightlifting destroys your muscle fibers and builds them back up with rest and recovery. This is what happens when you feel muscle soreness.
If you max out your squat one day, expect your legs to be useless when you wake up the next morning for boxing training.
Instead of spending two to three days waiting for your muscle fibers to recover, many boxers would rather spend that time doing boxing-specific exercises.
Advantages of Weightlifting For Boxers
The advantages of boxing weight training include:
- Weightlifting Increases Muscle Mass and Bone Density
- Weightlifting Prevents Injury
- Weightlifting Increases Explosive Power
The key to gaining all these benefits is to lift like a functional athlete, not like a body builder.
Focus more on motion, flexibility, and endurance than raw strength or aesthetics.
To implement the correct weight training program, it’s important to understand your body and boxing style.
If you like to box in the pocket and trade punches, you can use weightlifting to favor your strength over speed.
On the other hand, if you like to use your footwork to cut off the ring, you should prioritize functional strength training instead of compound lifts.
For example, kettlebell swings or medicine ball throws can be the most efficient exercises for boxers who use explosive power.
In addition to improving upper body strength, it will also train your lower body and core strength.
Weightlifting Increases Muscle Mass and Bone Density
First, you’ll gain increased muscle mass and bone density from weightlifting.
As you incorporate weightlifting into your boxing training, you’ll find that you can build muscle and definition without gaining weight.
Your body will become denser, more resilient, and increase testosterone. This habit will pay dividends as you get older, even if you decide to stop boxing.
Research shows that your bone density plummets by more than half by the time you reach middle age.
The earlier you start weightlifting and make it a habit, the better.
Weightlifting Prevents Injury
Next, weightlifting will make you more resilient to injuries, assuming you’re lifting within your limits and maintaining proper form.
Lifting will increase muscular endurance and resistance to strains and tears.
Though lifting will build your body’s endurance, it won’t help prevent some of the most common boxing injuries like the boxer’s fracture or shoulder dislocation.
Weightlifting Increases Explosive Power
Lastly, lifting weights can increase your explosive power.
You’ll increase the maximum force that your entire body can produce if you combine lifting with proper boxing form.
For example, squatting can make your power punches stronger since they draw power from the legs.
Conclusion
Though most professional athletes in all major sports weightlift, boxers are the exceptions to the rule.
Recently, boxers have evolved and have begun to incorporate weightlifting into their training.
Weight training for boxing should be made standard since the benefits far outweigh the cons.
When done correctly, a balanced weight training routine will aid your boxing performance.
It’s also important to strike the right balance between lifting and boxing training. If you’re sparring heavy or preparing for a fight, it’s best to dial back on the weightlifting.
However, if you’re a beginner, focus on boxing training before you add weightlifting into your routine as it may be too much for your body to handle.
If you’re having trouble deciding what boxing equipment to get, check out these articles: