The Health Benefits of Boxing For Women – And The Essential Gear You Need

the health benefits of boxing for women

The health benefits of boxing should put boxing at the top of every women’s workout.

Boxing has long been considered, a male-dominated sport, but in recent years, more and more women around the world are discovering the empowering health benefits of boxing.

In a 2019 report by Boxing Australia, it showed, the number of registered female boxers had increased by over 25% since the previous year.

And with the rise of the Australian Women’s Boxing Team, in international competitions, like the Women’s Boxing World Championships in India this March, the profile of boxing within Australia has helped to attract more women to the sport.

Australia’s Commonwealth Games Boxing Team 2018

So, are you ready to pack a punch?

If you’re on the hunt for a workout that will not only challenge your body, but also empower your mind, it might be time to make your mark in the ring.

Boxing provides a simple full-body workout, but it is also coined as one of the “best high-intensity, kilojoule-burning activity anyone can do” says professional Australian boxer, Lauryn Eagle.

Boxing is the ultimate mood booster”, it can build muscle, burn fat, enhance self-defence skills, and leave you feeling strong and empowered in your body. But of course, it is essential to invest in the right gear and activewear to kickstart your journey to feeling fit, strong, and empowered.

Lauryn Eagle claimed the Australian Female Lightweight Title in 2012

Want to tone up, burn fat, improve overall strength and cardiovascular endurance? It may be time to give boxing a go.

To break it down for you, here’s a list of the boxing health benefits for women:

Weight Loss:

Boxing is a high-intensity workout for women of all capabilities and is proven to burn calories, build muscle, and help women achieve their fitness goals.

While some may believe boxing is simply just an upper-body workout, the technique of a punch requires strength in your legs and core to drive your powerful punches.

The British Journal of Sports Medicine says boxers burn an average of 13 calories per minute during a boxing session, which is significantly higher than other common cardio workouts.

Any high-intensity workout will boost your heart rate and strengthen your lungs, yet nothing quite like boxing will.

HIIT workouts like boxing are found to decrease your risk of heart disease

A stronger heart and increased cardiovascular fitness can help women feel more energized, sleep better, and stay healthier for longer.

Self-Defence Skills and Improved Reflexes:

Learning self-defence can feel intimidating, with boxing, women can learn to defend themselves in an empowering and fun environment.

Boxing requires instant reactions. From anticipating an opponent’s next move to defending yourself in the ring, quick movements and strong reflexes are essential to remain stable, balanced, and enhance striking precision.

Learn self-defence and how to anticipate your opponent’s moves through boxing

These skills can be critical for women in a variety of self-defence situations, from defending yourself against an attacker to simply feeling safer walking alone.

By learning how to throw a swift punch and respond to an opponent, women can feel more in control of the narrative when victimised by an attacker, in a potentially dangerous circumstance.

It also helps with improving reflexes and allows women to feel strong and empowered through strengthened physical and mental resilience.

Boxing boost whole-body strength, helping women feel empowered

Mental Benefits:

Boxing can be a liberating experience for women, as boxers are encouraged to release all their energy, and ‘leave it all in the ring’.

So, whatever is clouding your mind, whether it be stress, anxiety, anger or disappointment, let it all melt away, as you box through your issues.

Boxers are encouraged to channel any stress or anxiety in the ring

The high-intensity nature of the sport can help release pent-up tension and energy to reveal a calmer, more relaxed state of mind.

Boxing has been known to be a great stress-reliever. The intense focus and precision required can help clear the mind and escape from the stress of reality, whilst burning calories.

Fitness Publication, Total Shape says boxing helps to relieve physical and mental stress and tension with every punch.

The sport can decrease stress hormones like cortisol, and release endorphins, otherwise known as natural mood-boosters to give your body a rush of feel-good, stress relieving chemicals.

To help you start your boxing journey, wearing the right gear makes all the difference

Whether you’re a beginner or a professional, it is important to invest in an activewear brand that specialises in boxing gear and equipment.

Though most activewear brands design their gear to be flexible and durable for low to high intensity workouts, whether that be yoga or boxing. Some brands do stand out from the rest – like Sting activewear.

Sting Women’s Activewear

Sting Sports is 100% Aussie owned and run and was born from boxing. Selling gear for boxers and mixed martial arts, it is the go-to gear to wear in this field.

And now, they have designed a female activewear range, designed to help you perform better whilst boxing, whether you are a beginner, or a veteran boxer.

BB Founder Renae Leith-Manos sporting the new Sting Activewear range for women whilst working out in her local gym in Jakarta.

The company was founded in Melbourne in 2003 by Amir Anis and was selected as the official Aiba boxing glove, and official supplier for the 2014 Commonwealth Games and 2016 Summer Olympics.

Their boxing range is crafted so anyone from amateur boxers to pro-fighters feel comfortable and protected whilst wearing their gear. Their new range is called The Aurora Envy Impact activewear.

The Aiba Boxing Gloves used at the 2014 Commonwealth Games

Sting relies on high-quality interlock materials that make for great amateur boxing uniforms and can withstand the impact of punches and kicks without compromising on comfort or mobility, and without the crazy price tags.

For more boxing content, check out Why Boxing is Growing in Popularity for Women.

Alex brett
Alex Brett


Alex love all things beauty and enjoys writing about travel and discussing the latest beauty trends and faves. When she isn't writing about her fave topics, she loves taking road trips, exploring wineries and other fabulous places Australia has to offer.

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