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Things You Should Know Before Joining Your First Boxing Class

So you are looking to join a boxing class and make sure you do well. Perhaps some of the questions going through your mind are what should you do to prepare yourself for a boxing class? Is there even anything you can do?

The thick air of the sweaty room fills your lungs as you witness leather bombs launch instinctive combinations while feral, hungry eyes hunt for chinks in the armour. With all the killers in the room, stepping into a boxing gym for the first time is an overwhelming experience. But for most people, the leap is worth it once you start to immerse yourself in the sweet science of the sport.

Boxing classes are blowing up. With specialty studios and gyms popping up from coast to coast, people who had never considered boxing workouts before are now getting a chance to try them. But because most people don't grow up learning to box the way they might with other sports — like running and cycling, for example — it can be a more challenging (and intimidating) activity for first-timers.

Many will tell you that the best way to get fit is by actually jumping in the deep end and going to a boxing class. However, if it's been a few years since you've done much in the way of moderate to intense exercise, then it can be a good idea to build up a certain level of strength and cardiovascular fitness in preparation.

The good news is, knowing some key intel before you set foot in a boxing studio or gym can help ensure your first class goes smoothly and that you enjoy the workout.

Boxing is one of the easier to learn but also one of the hardest to master. However, some people have natural skills that benefit them more than others.


"Boxing is challenging mentally and physically," Workouts often consist of various combinations of punches and other movements that need to be remembered throughout the class, and it's not always easy to keep what you're supposed to be doing (and in what order) straight.


Protect your hands with strapping (from good sports shops). It's addictive: Instructors often report over-training by boxing fans because they enjoy it so much, so keep it in perspective and build up slowly. Three or four times a week is quite enough.


Boxers fight without shirts because a shirt would impede several functional aspects of boxing throughout the match. These include boxer comfort, avoidance of clinching and wound care. Additionally, shirtless boxers make a match easier to score.


We recommend a light (200-300 calorie) snack consisting of complex carbs and lean protein about 45-60 minutes before your class. Doing so will aid in muscle development. In addition, research shows that if you work out on an empty stomach, about 10% of the calories burned will come from protein, including lost muscle.


Everything You Need To Start Boxing

People start boxing for several reasons, including fitting the "tough guy" stereotype birthed by action movies with unrealistic fight scenes. In reality, boxing will help you reach a peaceful place within the eye of the storm. At its core, it's an exercise of your mental fortitude and primal instinct where the goal is to prevail with sound technique instead of brute strength. 

And if you stick with it, you'll deflate your fragile ego and develop unwavering confidence while examining your unfiltered self. Of course, after reading this piece, we don't expect you to do the Ali shuffle and punch like a piston. But you will gain basic knowledge about the sport. We'll go over fundamental techniques, concepts, and gear you'll need to start your journey in one of the toughest, most rewarding sports on the planet.

These means don't think about what others think of you in terms of your technique. Fighting classes are generally very supportive because they recognize it takes guts to step up and start somewhere. But, in the end, you're there for the same reason – to get better. So don't dwell on what your technique maybe – it's not going to be excellent, and that is fine.

You don't have to punch anyone.

If you're more of a lover than a fighter, know this: Not all boxing classes involve sparring with an actual human being. There are plenty of boxing studios popping up around the country, like Shadowbox and Rumble, where you'll experience a combination of shadowboxing, punching the heavy bag, and conditioning exercises like burpees and ab work. Think about what you want to get out of the class before signing up: Are you looking for a new, fun way to get fit? Look for a class that incorporates other exercises. Are you trying to improve your boxing skills? Choose classes that'll focus on punches, footwork, and defensive movements.

Get to the class early.

It's good to get to your boxing class a little earlier before you get started. This will help you get acquainted with your surroundings and the gym. In addition, you can get to chat a bit with others or even your instructor so you can ease into things. You can also take this time to wrap your hands. This can take some time, especially for beginners, so you'd want that extra time to ensure your hands are wrapped properly. If you get there just in time and rush through the process, you may regret it.

Grab the right gear.

We're not saying you need to drop cash on a bunch of new equipment, but a few things are worth noting regarding boxing gear. First of all, you'll need wraps (like these from Sanabul) to protect your wrists and knuckles and gloves. Some studios even offer wraps for purchase when you arrive for class.

Gloves aren't the most compact accessory to tow around town, so check if the gym you're headed to has gloves to rent. And don't let the idea of sharing boxing gloves with strangers gross you out too much—like cycling shoes, studios typically clean them pretty thoroughly. Of course, if they make you feel like a badass, you can buy your own at a relatively low price on Amazon.

As for shoes, pick supportive training sneakers that'll help you move and pivot with ease throughout the class. If you start getting more involved in the sport, you can invest in a pair of boxing shoes, which are lightweight and provide good ankle support.

Get some rest before your boxing classes.

boxing jump rope workout guide3

A boxing class can be very physically demanding. You work on different muscles of your body along with your cardio. You'd want to get some good rest before getting to class, so you have the right energy and explosiveness.

Don't be intimidated.

Most of all, don't be intimidated. Everyone who's in the class is there to learn and become better. We strive to create a good community among boxers to practice support, motivation, and discipline. 

Make sure you have enough time.

In the beginning, it will take you longer to gear up. So get to the gym 15-20 minutes before the class starts. This way, you will have enough time to wrap your hands to be comfortable during the training session. You can also ask an instructor or a more experienced colleague to show you how to do this properly. 

Get ready to let it all out.

With boxing, the physical benefits are just part of the equation. "Boxing ramps up your metabolism builds strength, and improves hand-eye coordination and core stability, but it also focuses the mind, relieves stress, and builds confidence,

You will not keep up.

You will need more time even for the basic drills as it might be your first time doing them. There are also some terms that you have never heard of, so you will need to look around to see what the term means. However, don't get discouraged as your knowledge and technique will improve, and over time, you will become one of the gym's veterans.

Keep in mind boxing is not for the faint-hearted, especially if you are going to a gym where people are serious about their training. But if you keep training, you will be sparring with more experienced boxers in no time.

Avoid eating a big meal before going to class.

Many people tend to miss this one, and unfortunately, what goes down can sometimes come right back up! Boxing is not only fun but intense, with each punch using your entire body from your toes up to your head. 

It's not uncommon for beginners to come to class on a full belly after eating a large breakfast or lunch, but trust us—this usually ends with a less than favourable outcome. If you happen to be coming to class after work and are famished, you can eat something light like a granola bar or a banana, but save dinner for after class. 

Don't go all out with your punches.

Getting overzealous can lead to a bad injury when you don't have the proper technique down, so keep things controlled when you're just getting started with boxing. When punching, the two most important things to remember to avoid an injury are to keep your wrists straight and to make contact with your two strongest knuckles - your middle and index fingers. You might be striking a heavy bag that weighs twice as much as you do, so it's recommended to start by punching softly and working your way up with power. 

Get ready for a large number of repetitions.

When you first enter the boxing gym, you will be shown basic movements such as crosses, hooks, and jabs. After that, it's up to you to seriously study them until they become as powerful as possible. 

After some time, you will add to your defensive training maneuvers and other combinations, which will go through the same learning process through repetition. Therefore, if you want to stand a chance during the sparring sessions, don't overlook the importance of making the same motion over and over again.

You'll need to get your stance down.

One of the best things to focus on in your first class is learning how to have a strong boxing stance. 

When you stand in a proper stance, many subtle changes immediately make finding a stable fighting position easier. For example, your punches reach farther without forcing you to overextend your lead foot into a position where it may be left vulnerable. You're also less likely to lose your balance when you have to react quickly and pivot away from an opponent's attack or extend onto your toes during a one-two combo. Having a strong stance allows you to throw a wider variety of punches without leaving you too exposed.

You'll have more balance, mobility, and power the moment you find your stance. So it's a good idea to learn this technique from the get-go. 

Begin with your feet shoulder-width apart and take a big step forward with your non-dominant foot. Next, point your toes to about 2 o'clock, bend your knees and lift your back heel slightly off the ground. You'll also want to make sure you are engaging your core, which will allow you to stay in control during quick punches. In addition, you should feel that your weight is distributed equally on each leg, enabling you to move around quickly and easily. 

Your cardio will disappoint you.

Even if you think you are in fantastic shape and the training will not put your cardio to the test, get ready for a reality check. After the first 10 minutes of intense training, you will need a break and a new set of clothes. 

Some people tend to underestimate boxing because it only uses the hands. However, boxing is more than meets the eye. It is also about engaging your hips, abs and the lower part of your back every time you throw a punch.

The first shock of boxing

You might believe the simple act of holding your hands up for two or three minutes is not that physically demanding. Nevertheless, when your first training sessions come to an end, you will have a hard time trying to keep the guard in its position. 

As you spend more time in the boxing gym, this task will become easier, and you will have no problem going through the techniques included in a training session. Furthermore, you will get to chuckle every time any non-boxer says they have impressive cardio.

Your First Class In Boxing

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As with any new class, it can sometimes be intimidating to walk into a workout that you're not super-familiar with. The good news is that knowing some key intel before you set foot into a boxing gym can help to ensure your first time goes smoothly and that you enjoy the boxing session. 

What To Wear

First of all, you're about to get sweaty because boxing training is a full-body cardio workout. And if you're not sweating, then you need to find a new class! So keep that in mind when choosing what to wear to boxing class. Also, realize that you're going to need a full range of motion for much of your body to work out comfortably, especially if you'll be doing kickboxing. 

What to wear (for women):

  • Wear tight-fitting athletic clothing that's not baggy
  • Choose moisture-wicking material that will absorb sweat
  • If you're training in public, you may want to select darker colour clothes as light colours will likely show perspiration and stains


Sports Bra

You are going to be bouncing around and cracking punches, so make sure you opt for a sports bra that is supportive (medium or high-impact), doesn't slip around, and has sweat-wicking capabilities.

Compression Leggings

When choosing leggings to box in, look for compression, moisture-wicking material, and ensure they stay in place! The last thing you want to do in the middle of throwing a boxing combo is having to quit and take your gloves off to adjust your pants. Also, make sure they are squat-proof and not see-through! Finally, do a few jump squats and lunges to see how well they stay put. I prefer to box in high-waisted leggings for this reason. If you prefer to wear shorts, go for them, and follow these same guidelines when selecting.

Top: Athletic Tank, T-Shirt, or Crop Top

Athletic top for a boxing or kickboxing workout

Avoid choosing a top that is oversized or baggy. Baggy clothes can catch or get in the way of your striking and tend to be a nuisance while training. Instead, opt for a tight-fitted athletic tank or tee made from sweat-wicking, breathable material or a tighter crop top. Or skip the top altogether and just rock a sports bra! That's usually my choice for both kickboxing and boxing. Then, there is one less thing to worry about cutting through the wash.

What to wear (for men):

A tight sports tech t-shirt will be ideal, or a top tank. If you feel like you sweat a lot, a compression top will help with that. As for women, you will need a sports bra since there will be a lot of upper body movement taking place in boxing. A sports tech top is also a great option.

Some boxers like to wear shirts or sweatshirts that have the sleeves cut off to allow the shoulders to move unrestricted and to have the top come off easily if they are still wearing gloves.

What do you wear for boxing for the bottom part of your body? Remember that in boxing training, you will not only be throwing punches, but you will also have an entire warm-up and conditioning part that involves jumping rope, burpees, running and more. Therefore, you need to be comfortable.

Also, you will not want your shorts to fall when squatting and embarrass yourself in front of everyone present, right? So, a recommendation for men is to wear comfortable sports shorts and compression shorts or leggings underneath to help with the sweat, and if you believe that the shorts might come loose. For boxing women, workout shorts or leggings are great options.


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