Written By Michael Campanella

If you could do one workout that improves your cardiovascular fitness, lean body composition, power production, coordination, bone density, reflexes, brain function, and gives you a full-body sweat… would you do it?

Good news: You can. It’s called boxing.

(Lucky you! We just opened up a new boxing gym conveniently located in Needham Center. Shameless plug.)

And no, we’re not talking about stepping into the ring and taking punches. We’re talking about boxing as a workout: heavy bags, mitt work, footwork, and real technique in a controlled, non-contact environment. Whether you’re 25 or 75, this is a workout that will light you up in the best way possible.

Why Boxing Should Be in Your Weekly Routine

1. Cardiovascular Conditioning

Traditional cardio can get boring and monotonous. Boxing is quite the opposite. With so many different drills, targets, techniques, and patterns, it’s almost impossible to get stale. Boxing gets your heart rate up quickly, keeps it there with intervals of intense bursts and short recovery, but is actually incredibly engaging and challenging. It’s cardio training in disguise. 

2. Power & Athleticism

Throwing punches isn’t just about your arms. Not only will you learn to generate force from your hips, rotate through your core, and coordinate your entire body. It’s explosive, dynamic, and one of the best power-building activities that doesn’t involve a barbell. But also, it translates so well to other sports like tennis, golf, pickleball, etc.

3. Brain Gains

Boxing isn’t mindless. It demands focus, pattern recognition, and fast reaction times; a neurological combo that boosts cognitive function and keeps your brain sharp. In fact, boxing workouts are routinely used in therapy programs for individuals with Parkinson’s disease and other similar populations.

4. Bone Density & Joint Health

The repeated, low-impact strikes of boxing against pads or a bag stimulate bone remodeling in the hands, wrists, elbows, and shoulders. Consequently, when combined with appropriate lower body strength training, incorporating boxing into your routine offers comprehensive long-term skeletal health and helps prevent osteoporosis.

5. Coordination, Balance, & Movement IQ

Footwork, head movement, and rhythmic striking teach you how to move your body with precision and coordination. It’s dancing with a purpose, and one of the best ways to improve balance and proprioception as you age.

6. Confidence & Stress Relief

Indeed, there’s something deeply satisfying about hitting stuff (even if we don’t want to admit it). Boxing can help you to relieve stress, build confidence, and walk out of the gym taller and lighter. (Mentally and physically, of course – unless you’re like me and just had artificial discs placed in your neck and now you’re ⅛” taller, lol.)

7. Sculpt & Strengthen

Further beyond the sweat and the stress relief, boxing is also a phenomenal way to transform your body composition, especially in areas most people want to target: arms, shoulders, core, and upper back.

Throwing hundreds of punches per session doesn’t just burn calories, it builds lean, functional muscle in all the right places. Think: defined shoulders, strong forearms, visible serratus anterior (those “ribs muscles” that make your abs pop), and a rock-solid core from all the bracing, rotating, and stabilizing. These are the exact muscle groups that create the toned, athletic look that many clients (especially women) are chasing.

7. It’s a Skill Worth Having

Albeit, probably the most overlooked benefit of all is knowing how to throw a punch. It isn’t just empowering, it’s practical. You don’t have to be a fighter to benefit from understanding basic self-defense mechanics.

Final Bell

In conclusion, boxing isn’t just for fighters. It’s for people who want to train hard, get fit, learn a skill, and have fun doing it. Whether you’re a beginner or a seasoned lifter looking for something new, boxing will challenge your body and mind in ways the squat rack never could.

Come check out our brand-new boxing facility at PEX—grab a pair of gloves, hit the bag, and see why we’re all in on boxing. Book classes and sessions at PEX Boxing here!