How Often Should You Train Boxing?

Starting a new sport like boxing can be very exciting especially since it can be both challenging and rewarding. In the beginning, you might feel tempted to train boxing with high intensity every day. But how often is really optimal for boxing training frequency to achieve your goals?

You should train in boxing as often as possible while allowing for adequate recovery time to improve both fitness and skill acquisition. The minimum recommended amount of sessions is two times a week since it allows you to commit skills into muscle memory and build up your fitness.

Let’s take a look at the effects of different training frequencies and what will give you the best results in the long term. I’ll talk about results you might expect to see at different training frequencies as well as go over some reasons why you might train more or less depending on your situation.

How Often Should You Train Boxing? 

How often somebody should train will depend on their current fitness level and their goals in boxing. If you are just entering the fitness world, you may not be able to exercise quite as frequently in the beginning since your baseline fitness will be weak at first. 

However, if you are already in reasonable shape, you might be able to train more often. It all depends on your starting point and your end goals.

You should train in boxing as often as possible while still giving yourself enough time to recover from training. For optimal performance and learning, a minimum of two boxing sessions should be done on a weekly basis to see significant improvements on a shorter timeline.

Boxers need to achieve the right balance of stress and recovery to get the most out of training. Physical stress breaks down muscles and requires an energy output, while recovery time gives you a break to rebuild those muscles and recharge energy stores for use. Optimally, athletes will need to balance both to succeed.

Can You Train Boxing Every Day? 

Muscle memory is a great way to automatize sports skills. The more you do an activity, the more neural pathways you build to remember those movements, making them better and easier with time and practice. With somewhat simpler sports like boxing creating high-quality muscle memory around the basic skills is vital.

In order to maximize skill development in boxing, it is possible to work on building muscle memory without training with high intensity on a daily basis.

You can train in boxing every day. Training boxing every day is a great way to build muscle memory and improve fitness as long as the workout intensity is moderate. If athletes train daily and recover adequately, they can significantly increase the speed at which they learn boxing skills.

Can You Get Better Training Boxing Once a Week? 

Sometimes time constraints can get in the way of exercise and hobbies. Let’s say you only have enough free time to practice boxing once a week. In that case, you might wonder, would you still be able to improve?

You can get better training boxing once a week. However, progress will be slower than if you were to exercise two or more times per week. Repetition, frequency, and consistency work together to improve boxing skills and build good muscle memory. 

If you can only see a coach or take a class once a week, you should consider additional practice at home, even if it is only shadow boxing. There are several ways to exercise at home to supplement your gym time and help you reach your boxing goals faster.

Can You Train Boxing at Home? 

Training in person is ideal for reaching mastery. However, if you don’t have the time or resources for regular training with a gym or a coach, it’s possible to practice boxing in some forms from the comfort of your home. 

You can train boxing at home through shadowboxing, heavy bag work, and boxing movement drills. Building fitness through jumping rope and doing core exercises can also benefit boxing skills in some ways. Taking online video classes is another option to improve boxing at home.  

Shadowboxing is a great way to improve upon speed and technique. Since it doesn’t require any equipment, it is an easy way to get practice without leaving the house. You can work on perfecting punches and moving quickly through shadowboxing. This is more effective if you already know what you are doing and really best helps to maintain skill levels and not reach new heights of skill.

Jumping rope works wonders in building up endurance and high-intensity training. Boxers need to have energy and be light on their feet. Jumping rope can build these abilities well.

Building a strong core will also help boxing performance and movements, so making sure to hit your core if you can’t make it to the boxing gym can help somewhat in building up your boxing abilities.

What You Need To Do To Improve at Boxing

Boxing also requires full-body strength and balance. Core exercises can activate both of these, enhancing your fitness capabilities for boxing. 

You do need to commit to boxing to improve. However, it’s crucial to train smart. Here are some tips on what you need to improve your boxing skills.

Train With A Good Boxing Coach

To truly master boxing, you need a good coach to lead the way. Learning from someone in the field is invaluable. They can teach you skills, techniques, and targeted exercises to improve your boxing from personal experience and knowledge. 

While there are many exercises and videos you can do at home, nobody is there to train with you. A professional coach can correct your movements and provide helpful feedback.

Aside from expertise, a good coach can provide motivation and routine. Many people are more likely to continue a sport if they have scheduled sessions with a trainer who pushes them to succeed.   

Prioritize Frequent and Consistent Boxing Training

Significant improvement is not made in one session but over time. It requires regular practice over a long period. 

Training frequency builds muscle memory and overall fitness abilities. When you consistently stick to a training routine, you will make significant strides in your sport.

A Variety of Boxing Training Methods

Boxing requires many different skills such as agility, endurance, speed, and technique. To become a well-rounded boxer, one must practice various training methods that can build up these attributes.


Shadowboxing is a great way to practice the boxing stance, punches, and speed. It works well for beginners since all boxing levels are capable of shadowboxing, and it is a low-risk exercise. Shadowboxing solidifies and develops one’s form, technique, balance, and movement, allowing you to get a lot out of it. 

Punching Bags

Punching bags give boxers a taste of what it is like to strike someone. However, the punching bags do not fight back. Therefore, it’s a great way to work up a sweat and improve upon punches, speed, and accuracy with less stress on the boxer.


Sparring requires practicing punches and defensive tactics with another person. It’s a great way to get a feel for what boxing in a ring would be like without as high of intensity or risk. 

In sparring, you wouldn’t be using the full force of punches. Instead, you are working on pulling together your skills and techniques and prioritizing using your agility, reflexes, and movements both offensively and defensively.

Prioritize Adequate Recovery Time After Boxing

While training is essential, so is recovery time. Without adequate recovery, your body cannot rebuild itself before the next session. You may even begin to see a decline in your overall fitness level, halting any improvements.

Recovery includes sleep, rest, nutrition, and hydration. In the exercise process, you break down muscle tissue, lose hydration through sweat, and exert energy. In the recovery time, your body rebuilds, becoming stronger than before. 

Every person requires different amounts and types of recovery. Some may need more sleep, while others may benefit significantly from an ice bath, massage, or extra protein in their diet. 

It is up to you, and the help of professionals such as coaches, to find the best balance between training and recovery.

Final Thoughts

There are many ways to balance training frequency in boxing depending on where your fitness levels are and what your goals are in boxing. If you have significant time restrictions you can still learn boxing on a schedule of once or twice a week, but training more frequently is helpful if you want to learn boxing faster.

Ultimately, in order to maximize your growth as a boxer, you should think about getting as much training volume in as you can throughout the week, and making sure that you get adequate rest and recovery as a whole.

For more check out Is Boxing Hard To Learn?


Hi, I'm Andre and I am the author of this website. I currently train primarily in Brazilian Jiu-Jitsu but supplement with other grappling martial arts as well as help to coach my kid's blended grappling program.

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