benefits of boxing
Health and fitness

8 Amazing Health Benefits of Boxing for Women

Most women are intimidated by the concept of boxing. But, boxing actually provides a great way to sculpt and tone your body without necessarily turning it into a hulk-like figure.

Health Benefits of Boxing:

Aside from muscle toning, it offers a lot of health benefits, making it an excellent exercise option for women. Here are some of the health benefits of boxing for women.

  • It improves your heart health.

heart health

People commonly work out to look fit physically, but you should pay more attention to the more important benefit of workout, which is to help you become healthier for longer. And, according to fitness experts, boxing can do just that.

An excellent boxing workout makes your breathing heavy and increases your heart rate. This increase in heartbeat lowers your risk of cardiovascular complications such as strokes and heart attacks as it strengthens the muscles of your heart.

  • It burns calories.


Since boxing is a high-intensity workout, it burns a great number of calories. Boxing can burn around 300 to 500 calories an hour, depending on your workout’s intensity and your weight. A more advanced female boxer, who performs a high-intensity boxing workout, can even burn over 500 calories in one hour.

  • It burns fat fast.

weight loss

Aside from calories, boxing also burns visceral fat or the fat around your stomach. Visceral fat plays a key role in a number of health concerns, so getting rid of it is significant. You can also combine boxing with other resistance workouts to help you burn more fats.

  • It makes you strong.

strong woman

Any combat sport helps you burn fat and calories, but the more important benefit of combat sports is strength training. Combat sports such as boxing also improve your endurance and speed and help your body achieve optimum health. Fitness experts say a great boxing routine involves various forms of repetitive body motions and movements. These continual movements provide power and strength for your entire body, especially your core areas, arms, and legs.

  • It helps relieve stress.

stress free

Boxing is unexpectedly therapeutic. Research reveals that the combat sport helps relieve mental and physical tension and stress with every punch. Boxing can also lessen stress hormones such as cortisol and boost endorphins, which are the feel-good chemicals in your body. Because of this, your mood is given a natural boost, which helps relieve stress.

  • It improves your self-confidence.


Since punching a heavy bag helps in the massive release of endorphins in the body, those chemicals help you feel good. Boxing workouts can likewise be beneficial in improving your self-confidence.

  • It gives you superb fitness.


If you’re after overall fitness, your workout routine must have both anaerobic and aerobic exercise, which can be found in boxing. Fitness experts say boxing is approximately 70 to 80 percent anaerobic and 20 to 30 percent aerobic. This sport helps keep your heart rate between 75 and 85 percent, which is the ideal range if you are working out.

  • It’s a great way to tone up.

tone up

Instead of building muscles, boxing tones your body since it is a high-repetitive workout. Each session involves your body muscles especially your core and shoulders. It’s a great way to tone your chest, shoulders, arms, back, and legs and strengthen your core, too. You will also feel your obliques and abs aching after just a few sessions.


Indeed, there are many health benefits of boxing for women. It’s a great sport if you want to boost your strength, gain self-confidence, and improve your mental health. If you want to experience the health benefits of boxing, you can consider enrolling in a boxing class. There are various gyms offering boxing workout sessions and classes. You can inquire about these classes and even ask for a personal coach to train you. Boxing is a great combat sport that you can try for your well-being, overall health, and happiness.