Because of its numerous mental and physical benefits, boxing is becoming an increasingly popular physical activity. Many people love the sport because it's fast-paced and dynamic and welcomes diversion from routine and monotonous workouts. While some people take up boxing to learn self-defense or to lose weight, others hope to build muscle. At the very least, they take up boxing because they don’t want to lose their muscle gains. This begs the question: does boxing build muscle?
The answer is yes, it absolutely does! Just about any physical activity will build your body muscle in the long run. What may differ is the duration it takes for muscle build-up, which depends on the intensity and workouts involved. While boxing can help you achieve your goal, it doesn’t build as much muscle as lifting weights. However, it’s more effective at burning fat and defining the muscles you already have. In the article below, we'll unpack the relationship between muscle building and boxing in more depth.
Effects of Boxing on Your Muscles
Boxing is a form of full total body workout classified under cardio. Thanks to the rapid movement involved, the sport simultaneously engages your lower and upper body muscles. This in turn increases your cardiovascular endurance and strengthens your muscles.
Your body also builds stronger and healthier lean muscles because each time you participate in an intense physical activity like boxing, you’re continually engaging and challenging your muscles. The constant pacing up and down with boxing means that your muscles are under constant stress and the fibers of your muscles consequently suffer considerable "damage". Sounds bad, right? This is actually how you build muscles! Your body then repairs the muscle damage by fusing them, resulting in an increase in size and mass.
As mentioned above, however, this process happens at a much slower rate with boxing when compared to workouts such as weight lifting. What’s important to note is that boxing grows your muscles — provided you train consistently and challenge yourself. At the same time, you need to incorporate rest periods as continuously working your muscles denies them the opportunity to repair and grow.
Boxing Workouts for Weight Gain
While the sport in itself does allow you to build some degree of muscle, the rate is much slower. The beauty of it all, however, is that boxing is a dynamic sport. Boxers don't simply jump into the ring and start punching away. Rather, there are several workouts involved to prep yourself before a sparring session. Some of these workouts allow you to gain muscle at a much faster rate, depending on the intensity.
As a way to increase your strength, boxers often lift weights, which are one of the most effective ways of challenging your muscles to grow. That means that the more weights you lift, the more effective the muscle-building process. Simply make sure you're using the correct technique, not over-exerting yourself, and resting in between sessions.
Squats are also another popular boxing workout you can do that's effective at building your lower body muscles, particularly your thighs, legs, and glutes. Again, you'll need to ensure you're following the correct technique to avoid straining your back. Walking lunges while carrying a barbell bar is also a great workout effective at growing your leg muscles and glutes. To strengthen hands, boxers can do pushups, which will build triceps, pectoral, and shoulder muscles in the process.
Will Boxing Affect My Muscle Gains?
Many people are skeptical and believe boxing will reverse any muscle gains they might have since it's classified as cardio and not strength training. However, this couldn't be further than the truth! In fact, regular boxing is very effective at maintaining the muscles you already have.
Boxing helps define, tone, and strengthen your muscles. Since the sport allows you to engage your core, it may very well be the sport you need to get those ripped abs! Just remember not to adopt the sport independent of a comprehensive muscle gaining program. That means you need to infuse other elements like being cognizant of your diet. Eating the right foods will ensure your muscles get the desired nutrients for recovery and repair. To build and maintain your muscles, you need to eat foods rich in protein, carbohydrates, and healthy fat. You also need to consume more calories than you're burning.
In the same vein, that also means staying clear from deep-fried fatty foods, alcohol, and foods with added sugar. Overall, it means making changes not only to your fitness routine but your overall diet for effective results.
Key Takeaways
Boxing is an effective full-body workout that'll help you build muscle in the long run. Just remember that boxing on its own will not help you reach your intended goal fast. However, if you engage in the different boxing workouts like lifting weights and performing calisthenics, you'll achieve your goal a lot quicker. Just remember to compliment the sport with the right diet. Most importantly, remember to take periods of rest in between, remain patient, and don't forget to have fun in the process.
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