How often should you train boxing?

It’s one of the most common questions we get – and the short answer is: it depends on you! Here are our recommendations based on your level and your goals.

Beginners: 3 times a week

If you’re completely new to boxing, we recommend 3 classes a week. That gives your body time to get used to new movements and to recover between sessions. The focus is on the basics: footwork, guard, balance and basic punches. Good classes to start with are Fundamentals, Footwork and Basics & Burn. Mix technique classes with a conditioning or pad class for variety.

Intermediate: 4–5 times a week

Once the basics are in place and you feel comfortable with the drills, it’s time to increase the volume. If you’ve trained for a while, 4–5 classes a week is a good benchmark. Now you can start adding more intense classes like Punch & Burn or Advanced. Technique + sweat = the perfect mix! It also works well combined with gym or strength sessions.

Competitive: 7–10+ times a week

If you’re aiming to compete, you need to train like you fight. A couple of classes isn’t enough – we recommend at least 7 sessions a week, preferably more. Combine Drills & Sparring, Advanced, pads, conditioning and strength during the week. Recovery is just as important – that’s why we help you plan it right. Read more about how to compete for us.

Remember: consistency beats intensity. Train regularly – even if it’s only 1–2 times a week at first. See all times in the schedule.