Weight and Strength Training Guide for Boxing

Strength work for boxing should cover the whole body. UK Boxing Science and U.S. Olympic education resources group it into six areas: lower body and legs, hinge (deadlifts), unilateral work, press and push, pull, and core.

Read the myths page first if you still think lifting will make you slow.

Adjust every lift to your current ability. Do not hurt yourself. Progress reps and load over time. Higher load does not mean a max-out. Keep the weight reasonable.

You do not have to complete every exercise, and you do not have to use this order.

Lower body and unilateral

Low load / high reps: 4–5 sets of 15–20 High load / low reps: 3–4 sets of 5–6

• Barbell rear squat
• Barbell front squat
• Goblet squat
• Bulgarian split squat
• Dumbbell lunge
• Dumbbell calf raise

Hinge and deadlift

Deadlift low load is often 4–5 sets of 10–15. Other hinges use 15–20 on the easy side.

• Barbell deadlift
• Barbell hinge
• Dumbbell hinge
• Kettlebell swing

Plyometrics (no load)

4–5 sets of 10–15 or 15–20

• Box jumps
• Upward lunges
• Split-stance vertical jump
• Lateral jumps (box optional)

Calisthenics

• Push-ups (elbows about 45 degrees): 4–5 sets of 10–15 or 20–25
• Pull-ups (hands outside the shoulders): 4–5 sets of 3–5 or 5–10
• Air squats: 4–5 sets of 20–25
• Dips (tight core, slight lean): 4–5 sets of 5–10 or 15–20

Press and push

Low load / high reps: 4–5 × 15–20 (dumbbell press often 10–15) High load / low reps: 3–4 × 4–5 or 5–6

• Flat barbell bench
• Incline barbell bench
• Dumbbell press
• Barbell shoulder press
• Dumbbell shoulder press
• Y lateral raises (chest on an incline or seated) — no heavy loads
• T lateral raises — no heavy loads
• Shrugs
• Triceps pushdowns (rope)
• Dumbbell skull crushers

Pull and arms

Same low-load and high-load idea as above.

• Lat pulldown
• Single-arm dumbbell row (opposite knee and hand on the bench)
• Cable row
• Incline dumbbell curl
• EZ-bar curl
• Hammer curl

Core

• V-up sit-ups: 4–5 × 10–20
• Crunches (arms parallel to the floor): 4–5 × 25–50
• Sit-up bench: 4–5 × 10–20
• Scissor kicks: 4–5 × 30 seconds
• Lying leg lifts: 4–5 × 10–20
• Side crunches (both sides = 1 set): 4–5 × 10–20
• Seated arm and leg holds: 3–5 × 30 seconds or 1 minute
• Front plank: 3–5 × 1 minute
• Mountain climbers: 3–5 × 1 minute

How this fits a boxing week

This is added work, not a replacement for rounds. Keep enough in the tank for shadowboxing, mitts, and sparring.

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