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!

Boxing is so much more than a high-energy workout and its benefits go beyond the physical and health advantages alone. It is a sport that permeates the four walls of the boxing ring and the benefits gained from stepping into a boxing gym can help improve your daily life. 

Read below for five ways of joining a boxing gym can improve your life:

1. PHYSICAL HEALTH / HEALTHY LIFESTYLE 

First and foremost, boxing has many benefits for your physical health. It is a full-body workout that requires cardiovascular endurance, coordination, agility, strength, and balance. Improved cardiovascular health will protect you from heart disease, burn calories, and help you to maintain your weight.

High-intensity training is also a great way to boost your metabolic rate, allowing your body to keep burning calories long after your workout has finished. By taking part in the sport, sparring and attending classes you will take part in regular anaerobic conditioning of your body. You will become stronger and healthier which will help you to get into shape and in turn help you to face your daily life feeling more energised.

Proper hydration and rest are also part of a boxer’s regime, and these components, when combined with physical exercise, will help your body and mindset to transform. 

2. MENTAL STRENGTH / STRESS RELIEF

Boxing is the ultimate stress reliever and can be a sport which is therapeutic for many. It can be the perfect way to cope with and manage any stress from your daily life. By hitting a punching mitt or bag you can release any muscle tension which collects in your body when you’re feeling stressed – one jab / cross / hook at a time. In fact, research has shown that the act of punching itself releases endorphins in your bloodstream which helps you to step away from the boxing ring feeling more zen. 

Intense physical exercise, such as boxing can also help to improve your sleep which in turn reduces stress on your body and mind and helps you to wake up feeling refreshed and recharged for the next day.

3. BUILD CONFIDENCE 

As well as improving your physical strength and mental health, boxing can also improve your inner strength by enhancing your self-confidence. 

As a beginner, boxing involves you learning how to defend yourself properly. The process of learning to box takes you on a journey of self-discovery and sparring with other members will constantly push you out of your comfort zone. The skills learned will also give you the confidence to step out of your comfort zone in your day to day life.

The more you spar, the more you train your brain to stand and fight, you are training both your mind and body to persist. You will learn about both courage and perseverance during your workout and this will leave you feeling equipped to handle whatever the day throws at you!

As you win fights, this sense of achievement will see your confidence increase. However, when you do experience losses, you will learn how to take these losses on the chin and how to face adversity in your life with patience.

4. HARD WORK AND DISCIPLINE 

Boxing is a demanding sport and requires hard work and discipline from each individual that steps into the ring.

Many of the mental skills you learn through boxing can help to improve your daily life. Understanding your opponents, working on your self-defence skills and working with others are all useful skills which you can take both into your work and social circles.

Boxing teaches you to never give up, to be persistent and to keep giving your best even if someone or something has knocked you down!

5. SOCIAL LIFE 

From the outside, boxing is often viewed as an individual’s sport. In the boxing ring, you are forced to get into your own head and to stay focussed. However, an individual boxer always has a dedicated team around them and an amazing support system.

One of the incredible things about boxing is that, more often than not, you will be training with others. Whether that involves working with someone with the pads or someone holding your feet whilst you are doing situps. 

Having a team around you and working with others is a great way to meet new people. You will meet people with similar interests in a healthier environment than at your local bar. You will build bonds with your sparring partners and be exposed to a network of boxers and coaches who work together. And, at The Ring you will become a part of our community. 

Learning how to box can be empowering both inside and outside the ring. If you’re looking to get physically fit and improve your overall health, take your first step into The Ring! We have many different options for you to choose from. 

Your Boxing Community in Singapore, The Ring, offers you Muay Thai Singapore, Boxing Classes for Teens, Boxing Classes for Ladies Singapore and much more!

How many of you have given up on your New Year’s Resolutions by now? You’re not alone! In fact, 80% of people gave up their resolutions by the second week of February.

Whilst those resolutions you made in January may now be a distant memory, instead of giving up on your goals completely why not use this month to give them a reboot and reassess what is and isn’t working for you. 

Who said you can only make goals in January?  Below are our five tips on how you can cultivate your healthy habits for the remainder of the year:

1 – IDENTIFY YOUR REAL MOTIVATION

Know Your Why! Whether it’s the desire to fine-tune your techniques so that you can fight in the ring or to be healthy so that you can take care of your children – be clear, be focused, identify it and write it down.

It might be simple, but writing your goals down could be the key to cultivating that healthy habit you are striving for. People who write down their intentions are 42% more likely to achieve them. By including timelines you will make yourself much more accountable and can keep referring back to the list at times when you’re feeling less motivated.

2 – CHANGE HOW YOU THINK ABOUT CHANGE 

Changing your mindset is not an easy task but if you change your thinking to be more optimistic this can propel you to make more positive healthy choices for yourself. Eliminate any excuses you are making and instead create solutions.

For example, if you don’t feel like going to that boxing class. Show up anyway. Going and committing to the task at hand goes a long way. Overtime both your confidence and your mindset will begin to change, helping you to cultivate your healthy habit.

3 – MAKE IT ATTAINABLE

Set a realistic goal, don’t make it so big that you won’t be able to achieve it as this will only put you off from completing it. Small wins are key here and it’s important to be able to weave them into your daily routine. For example, instead of saying you will workout every day this week, why not say you will train two times for 30 minutes for the first week and start to build your training times up from there.

4- ROUTINE

Did you know that it can take up to sixty days for a new habit to stick? Developing a morning and evening routine could be paramount to you accomplishing your goals.

It’s well known that the most successful people get started with their day before the rest of the world has even had breakfast!. Again, take it in small, achievable steps – set your alarm clock 15 minutes earlier than normal for the first week and continue to do so until you’re waking up in time for that early morning workout session you’ve always wanted to go to.

5 – STAY ACCOUNTABLE

Whether that means bringing a friend on the journey with you, using an app on your phone to track your progress, or joining a boxing gym, find a way to keep yourself accountable. Holding yourself accountable means that on days when you are feeling less motivated, you will be more likely to pick yourself up and continue to cultivate your healthy habit.

Why not join The Ring and let us and our community help you on your fitness journey!

As the threat of the coronavirus steadily increases, how can you protect yourself and your loved ones during this period of high alert? Aside from the general measures, such as wearing a surgical mask if you’re not feeling well, washing your hands more frequently and avoid going to crowded places, what else can you do to stay healthy during this season? We’ve compiled a list of tips we believe can be great additions to boost your overall health and immune system to fight the coronavirus!

1) Boost Your Immune System

While the virus, also known as COVID-19, is known to be less deadly than SARs, it is highly contagious and has been said to be transmitted through close contact with infected individuals. The virus is also known to be more deadly and fatal for the elderly and the young – those whose immune systems are susceptible to infections and diseases. As such, you can improve your overall health by taking health supplements that are beneficial for your body. Vitamin C is one of the best boosters for your body, and can be easily added to your diet through tablets, drinks or even fruits! Vitamin E, also known as a powerful antioxidant, can also help improve your body’s defence system, fighting off infection. You can visit your local drugstore for Antioxidant tablets, or even increase your consumption of fruits, such as berries, which are known to have high levels of antioxidants.

2) Maintain A Healthy Lifestyle
Despite the warnings of avoiding crowded places, you should still continue working out and maintaining a healthy lifestyle. When your body is healthy and fit, that is when you’re less likely to catch any diseases. In an event when it is not recommended to travel in public spaces, you can always incorporate simple exercises in the comforts of your own home. At The Ring, we have increased our precautionary measures, stepping up our cleaning and sanitising efforts in the gym.

3) Improving Your Diet With Fruits and Veggies
While it might be tempting to stock up on instant and canned food during this period, it is important to load your body with nutrients and minerals from natural food! Fresh vegetables like spinach and broccoli are packed with high levels of vitamins, and are healthy forms of anti-oxidants for your body! They are quick and simple to prepare, and are a great addition to any meal. Kiwis also contain high levels of vitamin c, which boosts the level of white blood cells in your body to fight of any infections.

4) Sleep Well
Sleep is often known as your body’s natural rejuvenation process. During a period where your body needs to work hard to build defences against the virus, a good night’s sleep can really benefit your body. Sleeping also reduces stress on your body, and research has shown that high levels of stress can impede your body’s immune functions.

During this period, it is important to be vigilant and look out for those around you. If you’re feeling unwell and showing symptoms of flu, cough or fever, visit a doctor and practice good hygiene. The Ring has also started taking temperatures of all who enter the gym. Let’s work together to fight the Coronavirus!

We have shared in our previous blog articles ways to improve your punching speed and some of the common myths in boxing. Now let’s take a look at some basic strength and conditioning exercises that you can incorporate to your daily routine to improve your boxing skills!

 Aside from focusing on your jab, crosses and hooks, it is important to supplement your boxing training with conditioning workouts in order to maximise your punching power.

DUMBBELL SHOULDER PRESS

Develop greater endurance in your shoulder muscles and you will find yourself being able to punch harder for longer periods of time! Dumbbell shoulder presses are a terrific way to tone up your shoulder muscles, helping with that hook or uppercut. If you find yourself unable to head to the gym, a simple alternative is filling 1.5 litre bottles with water or sand and simulating the same workout at the comforts of your own home!

DUMBBELL BENCH PRESS

A simple strength and conditioning workout like a dumbbell bench press can help strengthen your pectoralis major, also known as chest muscles. This muscle group is vital when dishing out straight punches, and a stronger set of chest muscles would mean hard hits each time!

SQUATS & LUNGES

Aside from toning, squats and lunges are great for developing strength in your lower body, improving your boxing stance. If you’re feeling ambitious, add a kettle bell or dumbbell to increase the intensity of the workout.

PULL-UPS

Aside from powerful frontal punches, engaging your back muscles for that extra impact when punching is fundamental. Pull-ups mimic the pulling action when you retract your arms to get ready for that punch. Punches are all about the push and pull action of your arms, and pull-ups are fantastic to strengthen your back muscles for that extra oomph.

Enjoyed yourself a little too much this past holiday? Why not embark on a detox journey to improve your overall body health! If you find yourself tapping out of that workout faster than before, bloated and sluggish throughout the day, it is probably time to reset your body with a detox session. Detoxing is all about cleansing your body from within, purging harmful toxins, which might have build up over time.

FOOD CLEANSE

Processed food is a major culprit in the build up of toxins in our body. Choosing a detox diet does not necessary limit your options to organic produce, but swapping processed food such as nuggets or chips, with nuts or fresh chicken breast is a great way to start. Try to eliminate the consumption of excess sugar, such as in flavoured drinks and desserts.

Adjusting your diet to include super foods is also fantastic for your body! Berries, nuts and even cocoa contain high levels of antioxidants, which support your overall physical wellbeing.

LIQUID CLEANSE

For many, summer holidays are synonymous with lots of booze. Kick-start your detox adventure by cutting back on alcohol. Large amounts of alcohol damages your liver, which is your body’s main toxin eliminating organ. When this function is impaired, this can result in the buildup of toxins in your body.

 If you’re one who is unsure of how to begin your detox journey, start off by increasing your consumption of water daily! Staying hydrated does more than just quench your thirst. Water supports all other functions in your body, and drinking at least 8 glasses a day can allow for optimal physical wellbeing.

PAY BACK YOUR SLEEP DEBT

The best way to recover from the holidays is perhaps sleeping. Quality sleep is crucial in naturally repairing your system. A good night’s sleep can almost always guarantee a recharge and mental boost. A good measure is giving yourself at least 8 hours of non-disrupted sleep. If you suffer from insomnia, lavender essential oils are recommended as they can help calm the mind. Also, limiting blue light devices, such as your laptop and mobile phones, prior to sleeping also improves your quality of sleep.

WORKING OUT

Exercising releases chemicals in your brain called endorphins, also known as the “feel-good” hormones. Getting your body pumping is a great boost not just for your physical, but also mental wellbeing. Perspiration is also a natural way of eliminating toxins from your body! Exercising also strengthens your core muscles, where many of our toxin eliminating organs such as the kidney, liver and colon are located.

Some benefits of detoxing include feeling more energised, improved digestion, and an overall boost in your mental health. Limiting your intake of processed foods, sugar and alcohol can also help shed some pounds. Especially after a period of over indulgence, detoxifying definitely has great health benefits! To begin, why not join some of our classes at The Ring to kick start your detox journey?