Boxing at Home

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Boxing is a highly competitive, full-contact sport that requires strength, dexterity and endurance to excel. While the most intensive training and education can only be found with live coaching and combat practice, many individuals do not have access to a reliable boxing school, club or teaching center in their areas. However, according to Ironlife Magazine, practically anyone can begin learning the basics of boxing with the proper attitude, gear and at-home training techniques.

Dedicate a spacious room in your home for your boxing training sessions. Suspend a heavy bag for punching drills. Position a full-body mirror on a far wall to aid in shadow boxing and combat training techniques.

Create a daily training regimen that includes stretches, strength-training exercises and timed bag punching sessions. Begin each day with arm and shoulder stretches to prepare your biceps, triceps and serratus anterior, or “boxer’s muscle,” for your exercises. Perform three to five sets of push-ups, with 12 repetitions each.

Put your hand wraps on, and begin punching the heavy bag for one minute. Take a break of three minutes between each set with the help of a timer, and continue until you have performed five sets of one-minute punching sessions. As you increase in strength and endurance, you can increase the amount of time spent punching the bag to three minutes, while gradually decreasing the amount of rest between each set.

Engage in a “shadow boxing” exercise. Put on your boxing gloves and approaching the mirror until your reflection is close to your own height. Extend your arms fully to make sure you are at least two feet away from the mirror to reduce the risk of hitting or breaking the glass. Perform a basic shadowboxing technique by punching at various targets in your reflection while using your opposite hand to block the “incoming” attack. If desired, tape a small line on the floor to make sure you do not get closer to the mirror than you want to.

Consult boxing books and instructional videos for specific combinations, punches, blocks and training techniques to help with your at-home boxing sessions. Attend regional or state-wide tournaments to test your personal training against other combatants and boxing students.


Use timed music sessions to help motivate you during your punching sessions and get the maximum benefit from your workout.


Consult your doctor or personal physician before starting a boxing regimen if you are uncertain how your body will react to intensive exercise. If you experience any pain or other negative symptoms while training for boxing, stop immediately and contact your physician for help.