How to Balance Weight Lifting and Boxing?

Balance Boxing, Weight Lifting, and Cardio (Explained)

To perfect your performance in the boxing ring, strength training and cardio should not be overlooked.

When it comes to balancing boxing, weight lifting, and cardio in your workouts, it is important to focus on your weakest aspect. Also, keep in mind how much training your body can handle, and remember to get enough rest in between training sessions.

Let’s dive deeper into how to balance those three aspects of fighting, whether you are just getting started with boxing or aim to become the next world champion.

How to balance boxing, weight lifting, and cardio in your weekly schedule?

Boxing and all martial arts come down to the three aspects of fighting:

Strength, endurance, and technique

Whether you are just getting started, or have already some boxing training behind you, it is important to have a balance between these three pillars of fighting.

If you lack in one aspect of fighting, it will affect your overall performance.

If you notice yourself getting exhausted really fast when sparring and training boxing, adding some cardio into your training schedule could greatly benefit you.

More about why cardio is so important for boxing in this post.

The technical aspect of fighting can and will be improved in the boxing gym. Where you are sparring with other practitioners, or just doing some regular heavy bag training.

All that will over time affect your technique. Simultaneously, it can build up strength to your punches and endurance as well, up to a point.

By focusing on your weakest aspect of fighting, you can fasten the progress you get in your boxing career.

Strength can simply be trained by lifting some weights in addition to regular boxing training.

How to maximize your progress in boxing with the minimum training possible?

To progress as much as possible, with the least effort possible, you could train boxing just once a week, on top of that lift weights once a week and go for a jog once a week.

That kind of training will focus on all three aspects of fighting, and will over time get you to progress. It also gives you time to rest in between training sessions.

Your weekly schedule could look something like this:

Monday: Boxing

Tuesday: Rest

Wednesday: Weight lifting

Thursday: Rest

Friday: Cardio, going for a jog, for example.

You can adjust your training schedule accordingly. Keep in mind that strength training and cardio on their own are not required if you just want to box as a hobby.

Both of those aspects will also improve while you train boxing.

You could also add additional boxing training sessions to the schedule. The training schedule above is purely just an example.

How to maximize your progress in boxing?

To maximize your progress in your boxing journey, you will have to figure out what is your weakness. If you don’t really have one, focus on all aspects of fighting and improve all of them.

Of course, the main focus should be on boxing. Your weekly schedule could look something like this if you want to maximize your progress:

Monday: Boxing

Tuesday: Weight lifting

Wednesday: Boxing

Thursday: Cardio

Friday: Boxing

Weekend: Cardio / Rest / Weights

Whatever training schedule you will choose, remember to get enough rest. Have some days off. Also, keep some days lighter, if you after all want to train boxing every single day.

Overtraining can cause massive damage to your boxing progress. If due to overtraining, you will have to quit training for a month, or even for good, that is not worth it.

Listen to your body about how much you can train. Over-training is simply not worth it.

Should you lift weights while you train boxing?

Boxing itself can develop your strength over time. However, if you find strenth being your weakest aspect of fighting, adding weight lifting to your training schedule could have a positive impact on your boxing performance.

On the other hand, if you are just boxing as a hobby, and you do it purely for fun and to relieve work stress, for example, then there might be no need for additional weight lifting.

Boxing, after all, is a hobby for most people. Therefore, maximizing the fun you get from it could be the first priority.

Combining boxing with weight lifting can be a really fun aspect of the hobby as well. Give it a shot, maybe you will like it.

Should you do cardio if you train boxing?

Endurance is a really important aspect of boxing. Having good stamina when boxing can help you out a lot, not only while training but also while sparring or competing.

When you can keep throwing punches for longer, your chances of winning increase significantly.

If you find yourself being out of breath after a minute or two of sparring, doing some extra cardio on top of your regular boxing training could really help you out.

Professional boxers do a lot of cardio. They go for long jogs or jump ropes, or at least in the movies they do. Anyhow, cardio is really important for boxing. More about cardio for boxing in this post.

Final thoughts

Whether you should lift weights alongside your boxing training, is purely up to your goals and personal preferences. If you are a casual boxing hobbyist, there might be no reason for you to lift weights, if you enjoy the sport as it is.

On the other hand, if you have higher goals, lifting weights and combining boxing with additional cardio can really improve your performance.

Hopefully this helps you to balance your boxing career with some weight lifting and cardio if you see it necessary.

Have a wonderful day!

Other boxing-related posts can be found here.

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