Boxing for beginners: what your first month at a boxing gym is really like
TUREFF• •0
Walking into a boxing gym for the first time is more intimidating than the training itself. The bags are loud, people seem to know exactly what they are doing, and everyone looks fitter than you. In reality most gyms are full of beginners and office workers, and coaches are used to people who have never thrown a punch. This is what a typical first month looks like, and how to get the most from it.
Fitness classes or a competitive club?
Boxing gyms broadly come in two kinds, and some offer both under one roof.
- Fitness or boxercise classes: pad work, bag rounds and conditioning to music, usually with no contact between members. Great for fitness and learning the basic punches, with no risk of being hit.
- Technical or "boxing" classes: more time on footwork, defence and combinations, with partner drills where one person holds pads or throws light, controlled shots.
- Competitive or amateur clubs: the route to sparring and eventually bouts. Training is harder and more structured, and coaches will want to see you turn up consistently before you spar.
None of these is the "real" one. Plenty of people box for years purely for fitness. Decide what you want for now, and ask the gym which classes suit a complete beginner.
Week by week
- Week one: stance, guard and the jab. You will probably spend a surprising amount of time just standing correctly and moving your feet. Expect sore shoulders and calves.
- Week two: the cross, the one-two combination, and moving forwards, backwards and sideways without crossing your feet.
- Week three: hooks and uppercuts, simple defence such as blocking and slipping, and your first rounds on the pads with a partner.
- Week four: short combinations, keeping your guard up when tired, and rounds on the bag where you start to put things together.
Most sessions follow a familiar pattern: a warm-up with skipping or running, technique drills, bag or pad rounds, then conditioning such as press-ups, sit-ups and burpees. Rounds are often timed with a bell, typically a few minutes of work and a short rest.
What to bring
- Comfortable clothes: shorts or joggers and a T-shirt. Avoid zips and anything loose enough to catch.
- Trainers with a flat, thin sole, or whatever the gym allows. Some gyms prefer clean indoor shoes only.
- Water and a towel.
- Hand wraps: they protect the small bones of the hand and the wrist. Many gyms will show you how to put them on.
- Gloves: most gyms have loan gloves for the first few sessions, but shared gloves are not the most hygienic, so buying your own early is worth it.
You do not need a gumshield or headguard for a fitness class. You will need them before any sparring, which is a separate step your coach will decide on.
Getting through the first month
- Pace yourself. Boxing conditioning is hard, and many beginners are surprised to be exhausted after one round on the bag. It is normal. Drop to your knees for press-ups, slow down, and keep moving rather than stopping completely.
- Technique before power. Hitting the bag hard with poor form is how people hurt wrists and shoulders. Throw at half power until the movement feels natural.
- Ask questions. Coaches would much rather fix your stance in week one than undo a habit later.
- Go two or three times a week if you can. Once a week works, but you will forget a lot between sessions.
- Tell the coach about injuries or health conditions before the class starts, particularly anything involving your heart, blood pressure, back or joints. If you have a medical condition or have not exercised for a long time, check with your doctor first.
A note on etiquette
Wait your turn on the bags, wipe down shared kit, keep your nails short, and do not hit anyone who has not agreed to it. In partner drills, hold the pads steadily and match your partner's pace. Respect goes a long way in a boxing gym, and the friendliest gyms are often the serious ones.
If you are about to start boxing or have just finished your first month, share your questions and experiences in the comments below.