10 Strength Exercises Everyone Should Do to Get Stronger – Especially Boxers!

Strength training is essential for everyone, whether you’re just trying to stay fit or you’re an boxing expert looking to improve your performance. The beauty of strength exercises is that they help you develop power, endurance, and resilience, all of which are critical for overall health and specific sports like boxing. If you’re looking to boost your strength and conditioning, especially as a boxer, these 10 strength exercises will help you build a solid foundation.

 

1. Squats

Squats are the king of lower body exercises. They target your quadriceps, hamstrings, glutes, and even your core, making them a fantastic full-body movement.

Why are squats good for overall fitness? Squats mimic movements we do every day, like sitting and standing, which makes them a functional exercise. Building strength in your legs and core will improve your posture, balance, and overall strength.

How do squats benefit boxers? Boxers rely heavily on their legs for movement, power generation, and stability. A strong lower body helps a boxer to move efficiently around the ring and throw powerful punches by generating force from the ground up.

How to perform:

• Stand with feet shoulder-width apart.
• Keep your chest up and lower your hips as if you’re sitting back in a chair.
• Ensure your knees track over your toes and don’t cave inward.
• Push back up through your heels to the standing position.

2. Deadlifts

Deadlifts are a powerhouse exercise that targets your entire posterior chain, including the glutes, hamstrings, and lower back.

Why are deadlifts good for overall fitness? They are perfect for building strength in your lower body and back, enhancing posture, and improving core stability. Deadlifts also help with movements that involve lifting or carrying heavy objects in daily life.

How do deadlifts benefit boxers? A strong posterior chain is crucial for a boxer’s punching power and overall resilience in the ring. Deadlifts help improve explosiveness and endurance, which can help with throwing punches and absorbing hits.

How to perform:

• Stand with feet hip-width apart, with a barbell in front of you.
• Grip the bar just outside your knees.
• With a flat back, push your hips back and lower the bar down to mid-shin.
• Drive through your heels to stand up, pulling the bar close to your body.

3. Push-Ups

Push-ups are a staple bodyweight exercise that engages the chest, shoulders, triceps, and core.

Why are push-ups good for overall fitness? They are fantastic for upper body strength and endurance. Since they can be done anywhere without any equipment, push-ups are accessible to everyone and are great for developing upper-body endurance.

How do push-ups benefit boxers? For boxers, strong shoulders and chest muscles are essential for delivering powerful punches. Additionally, push-ups build endurance in the upper body, which helps boxers maintain form and strength throughout a fight.

How to perform:

• Get into a plank position with hands slightly wider than shoulder-width apart.
• Keep your body straight and lower yourself until your chest nearly touches the ground.
• Push yourself back up to the starting position.

4. Pull-Ups

Pull-ups are one of the most effective exercises for building upper body strength, particularly in the back, shoulders, and arms.

Why are pull-ups good for overall fitness? Pull-ups target the latissimus dorsi (lats), biceps, and forearms, promoting upper body and grip strength. They improve your posture and build a strong upper back, which is crucial for supporting your shoulder joints.

How do pull-ups benefit boxers? Boxers need strong lats and shoulders to support powerful punches and maintain endurance during long rounds. Pull-ups help build the strength necessary to maintain form and prevent shoulder fatigue.

How to perform:

• Hang from a bar with your palms facing away from you (overhand grip).
• Pull yourself up until your chin is above the bar.
• Lower yourself down with control and repeat.

5. Planks

Planks are a great way to build core strength and endurance without any equipment.

Why are planks good for overall fitness? Planks work the entire core, including your abdominals, obliques, and lower back. A strong core is crucial for maintaining balance and posture during almost any movement, making it a foundation for overall strength.

How do planks benefit boxers? Boxers rely heavily on their core for balance, movement, and generating power in punches. A strong core also helps absorb body shots and keeps you stable while moving in the ring.

How to perform:

• Start in a forearm plank position with elbows directly under your shoulders.
• Keep your body in a straight line from head to heels.
• Engage your core and hold the position for as long as possible.

6. Lunges

Lunges are a great exercise for building lower body strength, balance, and flexibility.

Why are lunges good for overall fitness? They target the quadriceps, hamstrings, glutes, and calves, and help improve hip flexibility. Lunges also improve single-leg balance, which is essential for daily movements and athletic performance.

How do lunges benefit boxers? Boxers need strong and agile legs to move quickly around the ring and maintain balance while throwing punches. Lunges mimic the movements of stepping and shifting weight, which are common in boxing.

How to perform:

• Stand tall and take a step forward with one leg.
• Lower your body until both knees are at a 90-degree angle.
• Push back up to the starting position and repeat on the other side.

7. Overhead Press

The overhead press is a fundamental upper-body exercise that targets the shoulders, upper back, and triceps.

Why is the overhead press good for overall fitness? It improves upper body strength, shoulder mobility, and core stability. Overhead pressing strengthens your ability to lift and carry objects above your head, making it a practical movement for daily life.

How does the overhead press benefit boxers? Boxers need strong shoulders for punching endurance and power. The overhead press helps build the strength needed to throw repeated punches without losing form or getting fatigued.

How to perform:

• Stand with feet shoulder-width apart and hold a barbell or dumbbells at shoulder height.
• Press the weight overhead until your arms are fully extended.
• Lower the weight back to shoulder height and repeat.

8. Russian Twists

Russian twists are an excellent exercise for targeting your obliques and building rotational strength in the core.

Why are Russian twists good for overall fitness? They help improve core strength, particularly in the muscles responsible for twisting and rotating. This rotational strength is essential for a range of athletic activities and daily movements.

How do Russian twists benefit boxers? Boxers generate power for their punches through rotational movements of the torso. Russian twists help build the core strength needed to rotate quickly and powerfully, enhancing punching force.

How to perform:

• Sit on the floor with knees bent and feet slightly off the ground.
• Hold a weight with both hands and rotate your torso to one side, then the other.
• Keep your core engaged and continue alternating sides.

9. Kettlebell Swings

Kettlebell swings are a dynamic exercise that targets the entire body, especially the posterior chain and core.

Why are kettlebell swings good for overall fitness? They improve cardiovascular fitness, core stability, and lower body strength. Kettlebell swings also enhance explosive power, which is useful for many athletic activities.

How do kettlebell swings benefit boxers? Boxers need explosive power in their hips and core to throw powerful punches. Kettlebell swings train these muscle groups in a way that mimics the explosive movements required in boxing.

How to perform:

• Stand with feet hip-width apart, holding a kettlebell with both hands.
• Hinge at the hips and swing the kettlebell between your legs.
• Thrust your hips forward to swing the kettlebell up to shoulder height, then let it swing back down.

10. Medicine Ball Slams

Medicine ball slams are a great way to build explosive power and engage your entire body.

Why are medicine ball slams good for overall fitness? They improve upper body strength, core stability, and power. This exercise also gets your heart rate up, making it great for building endurance and burning calories.

How do medicine ball slams benefit boxers? Boxers need explosive power in their punches, and medicine ball slams help develop the strength and speed required to deliver those punches with force. It also improves overall conditioning, which is essential for stamina in the ring.

How to perform:

• Stand with feet shoulder-width apart, holding a medicine ball overhead.
• Slam the ball down onto the ground as hard as you can.
• Catch the ball on the rebound and repeat.

Get STRONGER with The Ring’s Strength & Boxing Classes

These 10 strength exercises are essential for building a solid foundation for overall fitness and improving your boxing skills. Whether you’re new to boxing or have been practising for years, strength training is crucial for enhancing your performance in the ring.

At The Ring, we’ve developed a brand-new Strength & Boxing class that combines the best of strength training and boxing into one high-energy workout.

Our Strength & Boxing class focuses on more than just punching power—it’s about developing full-body strength, improving endurance, and increasing your agility. Each session incorporates variations of the strength exercises we discussed, ensuring that you work every major muscle group while also enhancing your boxing skills.

Don’t worry if you’re not a boxing pro! This class is designed for everyone, regardless of your experience level. Whether you want to get stronger, improve your fitness, or simply enjoy a high-energy workout, this class has something for you. You’ll leave each session feeling empowered, fitter, and ready to take on whatever challenges come your way.

Ready? Check out our schedule and look for our new Strength & Boxing classes!