A Beginner's Guide to Boxing Training - Ultra White Collar Boxing

A Beginner’s Guide to Boxing Training

In this beginner’s guide to boxing training, we will explain how boxing training is a fantastic way to exercise and get fit.  Whether you are building up towards a boxing bout or just implementing the techniques with training in a boxing gym or simply training at home, the methods used by boxers are tried, tested and proven to get you in great physical and mental shape.

So, what is it that makes boxing training different to other forms of exercise?  The key factor for boxing training is consistency, boxer’s train hard.  This is due to formal bouts consisting of up to 12 rounds lasting two to three minutes each with a one minute rest between each round.  This adds up to fighting for over half an hour, meaning stamina and discipline are of utmost importance.  It is due to this that boxing training incorporates interval training with the addition of some steady days used as recovery sessions.

As a novice you may well aspire to look like the professional boxers that you see on television.  With their visible abdominal muscles and impressive physical appearance many people will ask “could boxing training give me a six pack?” or “will boxing reduce fat?”, the simple answer is yes – if it is done consistently and combined with a healthy eating plan.

With the increasing cost of living most people may want to start boxing training at home, therefore it is important to first gain a base level of fitness and learn some basic stances.  However, as a beginner, it is important not do too much technique work without expert guidance as the last thing you want to do is pick up incorrect movements.  We would recommend for any rookie to start to work on just your fitness at home, then when you are ready to start boxing training to visit a boxing club.  Details of all the Ultra White Collar Boxing (UWCB) recommended boxing training gyms are listed here.  With regard to fitness sessions the chief element is to keep it simple, below we have listed a few ideas on how to construct workouts, these can be adapted to suit your current fitness levels and you can also find plenty of workout routines on our Ultra YouTube channel.


It is crucial to always ensure that you warm up before any exercise to prepare yourself physically and mentally for the training you are about to do.  There are some helpful videos detailing possible warm up routines on our YouTube channel.


If you are new to running, then start by jogging.  Once you can jog for 15 minutes then you can begin interval training, such as running fast for 30 seconds and then slow for 30 seconds. It is important to remember everyone is different and different methods will suit different people.  Try adjusting your interval to rest ratios with various timings as they will all have varied benefits.  It will also be advantageous to ensure the run is difficult and that you are pushing yourself, this will mean you will not go wrong in terms of increasing your fitness levels.


To further your boxing training, we recommend combining exercises between your upper, lower and mid body.  Once again adjust the intervals and repetition to suit your personal fitness levels and ensure you are exerting yourself.  Ideal movements to incorporate within your boxing training are:

  • Burpees
  • Sit-ups
  • Press-ups
  • Squats
  • Lunges
  • Star jumps (jumping jacks)


Cooling down after training is just as important as warming up and both will reduce your risk of injury.  Following any session, you must make sure that you take a few minutes to cool down; reducing your heart rate and stretching your muscles will help you to recover faster.  For tips on cooling down please visit our Ultra Events YouTube channel.



Further advice in our guide for beginner’s boxing training covers the many questions we are frequently asked, especially “how often should I exercise?”.  The answer is a little more complex as how often you work out is down to your personal fitness level.  Obviously the more you can train the stronger you will get, however, to be able to train you must recover well, therefore listed below are some tips to help assist your recovery from training:


How much rest you require will depend on how hard you are training and how well you rest and recover, for example, if you drink every night, eat junk food and do not get enough sleep then it is logical that your rest period will be longer as your body will not recover efficiently.  Some people may train for six days and rest for one, others may train for three days and rest for four.  It is totally down to the individual but one thing that is universal, the better you rest, the more you train, the more you train, the better you become.


Food is your fuel; it will energise you throughout your workouts and is responsible for your body repairing and improving itself.  For further details you can visit our Ultra Nutrition website where you can use a macro calculator to work out how many calories you need and how much protein you should consume.  There are also plenty of meal ideas and a shop to purchase any supplements to aid your nutrition and make being healthy as easy as possible.


Your body repairs itself when you sleep, therefore you should aim for at least eight hours every night.  You are presented with choices every day; you can either stay up and watch Netflix or get an extra two hours of sleep and perform and feel better the following day. There are no shortcuts here, sleep is very important so make sure you are getting enough.



UWCB have been running boxing events since 2009 and in that time have seen over 60,000 people take part in our eight weeks of free boxing training.  Below is a list of frequently asked questions we hear when participants begin boxing training.

“Can you get ripped from boxing?”

‘Getting ripped’ means losing weight and becoming toned.  If you want to lost weight you need to use more calories than you consume to create a calorie deficit.  Boxing is a great way to burn calories, consequently, if you start training, add the guidance above on nutrition and recover adequately then there is no reason why you could not ‘get ripped’!

“Will boxing three times a week get me in shape?”

If you never work out and then start working out three times a week you will understandably get in better shape and be healthier, regardless of the type of training you do.  When you begin you will find it hard because you are out of shape, this will not change overnight but you can make huge progress in a few short weeks with boxing training.  If you stick to a regime and train regularly you can change your life.

“Is boxing better than running?”

This very much depends on your goals, if you want to run a marathon then you need to run long distances regularly.  However, if you are looking to become stronger, fitter, healthier and learn a new skill then boxing is much more suitable than running.  Boxing is a full body workout and is ideal to help improve your overall fitness and mental health.  Nevertheless, it should be noted that running and boxing training can go hand in hand, as running is a great way for you to build stamina and fitness.

“How many miles does a boxer run?”

If you are planning to enter an Ultra White Collar Boxing match then you will be working towards a bout of 3 x 2 minute rounds, boxing in total for six minutes.  You do not need to train by running 10k every day, you should train in short intervals to prepare yourself for the actual match.  A sprinter would not train by running marathons and this is the same principle that should be applied to boxing, meaning a maximum run should be around 20 minutes long.


With any type of training, whether it is boxing or fitness training, it is important to remember consistency is key. It takes 21 days to form a habit so keep it up and it will get easier. If you would like to sign up to take part in an eight-week FREE boxing training program, then please visit our sign up page.