Can you Box Everyday? Benefits, Risks (Updated Routine 2022)

If you’re also thinking “the more often you train for boxing per week, the better results you’ll get in the ring” statement, here’re some of the things you need to read first:

So, Can you Box Everyday?

You can box every day if you plan your training sessions with a good mix of intense workouts with easy ones on alternate days. It not only helps you to avoid any overuse injuries and burnout but also accelerates your muscle growth.

In this article, I’ll dig more into some of the key benefits and potential risks of doing boxing workouts every day and help you to figure out what exactly you should do:

What Are the Benefits of Doing Boxing Every Day?

Hitting your gym every day and staying physically active through some sort of boxing workout definitely affects different aspects of your life in a very positive way.

Here’re some of the most prominent advantages you will notice in the early days: (In complement with your core physical gains!)

1. Increases Your Discipline

Boxing training is one of the most enjoyable and engaging activities that help you to stay physically active, especially if you want to work on your body but mostly procrastinate.

Personally, I consider boxing a great tool for developing your strategic thinking, problem-solving abilities, and also teamwork skills.

Most of the boxing classes are mostly packed with an unbeatable workout routine that teaches you about discipline, persistence, and hard work, all without ever being boring.

Once you get into the routine and start enjoying the process, you end up with a new skill and a lifetime of fitness!

2. Fresh Mindset

If you’re passionate about boxing, you might notice how relaxed and destressed you feel after completing those pre-planned bouts. When doing boxing workouts, your brain stimulates lots of chemicals that help your body to relieve anxiety and boost your mood.

This helps you to increase your confidence and self-esteem, which may leave you more relaxed and less anxious while interacting with others.

is boxing a team sport

Also, with regular boxing training, you start feeling better about yourself, which increases the chances of you getting more done in other areas of your life too, leading to feelings of satisfaction and accomplishment.

3. Social Interaction

There is a reason why lots of people called boxing a sweet science. Hitting your boxing gym on daily basis helps you to make more friends and have quality time in terms of social interaction.

Though boxing is considered to be an individual sport, it gives you a lot of opportunities to meet other like-minded people.

Along with learning about respect and confidence, boxing also helps you to interact socially in a more natural way and easily make new friends, especially for introverted people.

4. Build Focus and Energy

This is one of the major reasons why many people start their fitness journey in the first place. A regular and consistent workout routine can be a great energy booster. It not only reduces fatigue but also helps you to build more focus and increases your energy levels.

is boxing good for self defense

Don’t Believe me? Put that damn phone aside and do the 15 pushups right now! you’ll instantly notice an amazing change in your mood. 🙂 Not to mention, the more you engage yourself in physical activity, the better and more efficient your heart and lungs become.

Boxing every day helps you to improve your memory and enhance your overall thinking ability, which is quite an important thing in both inside the ring as well as in day-to-day life.

5. Promote Better Sleep Cycle

There is a number of studies have been done on how doing regular physical activity can improve your sleep quality. Even a simple aerobic exercise can stimulate a slow wave of sleep which is important to relax you both physically and mentally.

Although to get the most out of it, I’ll recommend: Instead of repeating the same workout mode at the same intensity, you should try to spice things up with different kinds of exercise.

When you hit the gym and start your workout routine, your body temperature will increase naturally. If you practice gym sessions consistently for months, you’ll notice a significant improvement in your sleep quality and how much faster you fall asleep.

6. Faster Physical Improvements

Whether you want to work on your physique, improve your athleticism, or just want to look good in front of the mirror by getting rid of that extra fat, you’ll notice huge benefits through everyday boxing training. This is obvious, right?

It not only helps you to unlock your complete physical potential really fast but also improved upon your reflexes and overall core strength.

So, What to do?

How Many Days a Week Should You Do Boxing?

You should do boxing for three to four days a week in the initial learning phase. It is more than enough to learn the art of boxing while gaining core strength. After 3 to 4 months of training, you can upgrade yourself to 5 days a week by properly planning your training and diet as per your goal.

Boxing every day isn’t completely bad depending on how you structured your training session. There is no way around it if you want to hit a heavy bag seven days a week with full force.

You can easily do boxing every day by planning your easy and hard boxing sessions on alternate days. This will not only reduces your recovery time but also helps you to avoid burnout.

For example, you can go for hard pad work, bag work, or even sparring on some of your hard days whereas sticking with light shadowboxing on the easy days would be great.

Why You Shouldn’t Do Boxing Workouts Everyday?

Let me touch upon some of the downsides of everyday boxing sessions if you’re not aware and mindful of your body:

1. Recovery Time

One of the main things that drastically slows down your progress is “Overtraining”. Everyday boxing training not only causes fatigue and muscle soreness but may also lead to muscle mass loss in some cases.

can you box everyday

You need to understand that your muscles grow when you rest. A lack of proper recovery time decreases your explosiveness and punching power significantly while making you vulnerable to other potential injuries.

Here’re some of the tips that will help you to recover faster:

  • Do not underestimate the importance of stretching
  • Do not train the same muscle group on consecutive days
  • Drink a lot of water throughout the day
  • Do not compromise your sleep at all

2. Limited Free Time

This is another subtle but important factor that most people seem to ignore, especially in the initial learning phase. Once you start making progress in your boxing training and when you start to see results, it becomes a very enjoyable time for you.

But if you’re in your 20s or even in your 30s, this is a crucial time for your career and relationships. If you assign a significant portion of your life to box only, it limits your possible opportunities to try out new things and explore other important aspects of your life.

3. Burnouts

There is no doubt about the energy requirements of boxing training. If you do boxing every day but do not properly plan your healthy diet, you’re most likely to feel burnout.

You should be mindful of your meals and try to consume proteins (meat, eggs, fish, yogurt, milk, cheese, etc.), carbs (rice, potatoes, bread, bananas, etc.), and fats (nuts, eggs, chocolate, avocado, etc.) sufficiently to maintain your energy levels.

My Final Thoughts

If you’re an absolute beginner and getting started with the sport as a new hobby, I will strongly recommend you to not train for more than 4 days a week. Once you get into the routine and you start gaining some confidence you can adjust it as per your physical goals.

If you have any doubts, please let me know! Also, check out some of my other helpful guides:


Priya Dorge | Cargofighter

Priya Dorge

Priya Dorge is a passionate boxer and author, dedicated to sharing her expertise in the world of combat sports. With her deep knowledge and experience in empowering individuals in their journey has garnered a loyal following, making her a trusted resource in the martial arts community.