WEIGHT TRAINING FOR BOXING?

This is a big question without an easy, one-size-fits-all answer

First, there are many different types of weight training. 

Old school boxing coaches used to say that weights would mess up boxing form and add unnecessary bulk, slowing the fighter down, but this refers more to hypertrophy/body-building.

But there are far more functional ways to train, working on that explosive energy systems that boxing uses and targeting something like muscular endurance vs muscular size.

Plenty of boxers, even modern ones, often say they don’t use weights but we’ve seen plenty of video where these very same fighters are, in fact, lifting weights.

This could be misinformation on purpose as no one wants to let their competition in on too many training secrets, or it’s also possible that they weight train for other reasons, like looking good or bone density or perhaps to put on weight/mass to compete in a particular weight class (Evander Holyfield was such an example).

Superficial as it may sound, looking good has another benefit for professional fighters. It’s part of their marketability. Someone like Anthony Joshua looks great on a fight poster and showcases him as a high-level athlete.

Of course we want to look good too and weight training can certainly get you there.

But does weight training help improve your punching power and boxing in general?

My strong opinion is that this depends very much on the individual. From an oversimplified scientific standpoint, it certainly can. Force = mass times acceleration so it stands to reason that if you can increase these two factors, you will most definitely increase your force. But this ignores things like coordination, rhythm and timing.

In my particular gym’s case where we do heavy bag workouts, often focused on power, you will get plenty of resistance training without weights.

The bags weigh 100 pounds and every time your muscles must both produce the force as well as absorb the impact. 

The better you get at boxing, the more you are able to do use ALL of your muscles in concert, and execute a full-body workout.

The only movements that may be lacking are pulling with your legs (though there is some) as well as any kind of overhead press (though your shoulders, particularly the anterior deltoids, still get a lot of work and will look good from boxing).

For me, personally, I do not use weights at all. I have in the past and have done very refutable, specific strength-training-for-combat-sports programs, but while I have enjoyed them very much from a fitness perspective, I honestly can’t tell you that they have made a significant improvement in my boxing power, speed, movement, or other skills. 

But that’s just me. You may be entirely different in that regard and benefit greatly, provided again that you focus on certain functional exercises.

One big caveat is that I also do bodyweight resistance training. Push-ups, pull-ups, lots of leg stuff, and I do think they are great for general health, without the risk of injury that can come with weights. Between that the heavy bags, I feel like you can really build lean, functional muscle.

Another caveat is that professional fighters may want to build up their legs, shoulders and neck more specifically for the purpose of taking punches. If I were gonna step in the ring, I would for sure target the neck and shoulders, to help prevent my head from snapping back upon impact. The legs would be less of a target as you can build a pretty solid base without weights but again, the idea is to not get moved around by punches so some additional strength can be useful.

Would love to hear your thoughts! Comments, questions, suggestions, diatribes, etc.!