How Long Do Boxers Train A Day (How Do Boxers Train For A Fight)

How Long Do Boxers Train A Day (How Do Boxers Train For A Fight)

It’s always been said that to be the best at something, you need to train hard and have a huge level of self discipline. When it comes to boxing, you’ll need to have a strict plan that adheres to a healthy diet and intense training.

The closer you get to a fight, the more that training must step up. You’ve got an opponent to beat and you know they’re going to be doing the same. You’ve got to win. You’ve got to beat your opponent and the training is the key.

The question is, how long do boxers train a day? How exactly do they train for a fight? We’re going to examine that right now.


When it comes to training for a boxing match, the duration and overall plan will differ depending on certain factors. Your age, your gender, your size and the division/organization you’re fighting in.

There are some things that will remain the same though.

How Long Do Boxers Train A Day?

How Long Do Boxers Train A Day

You can expect boxers to train between 3 and 5 hours a day for around 5 days a week. Again though, this will depend on the factors we’ve said.

If you’re a newbie to the fighting world, you’re better off asking about what goals you have before asking for how long you should train. It’s about the effectiveness of the training. It’s no good doing 5 hours of punching a bag – you’ll need a plan.

Typical Training For Boxers

Boxing incorporates so many different types of training, but you can be sure that the focus will be on cardio. There are several ways to do this.


Tyson Fury upon his comeback ran uphill for miles, even in his worst shape. He said it was all about the sheer will and determination – the head doing the work, the body following.

In order for boxers to have the stamina and endurance to withstand so many rounds, roadwork running and high intensity interval training is a good choice. Conditioning will be massively improved with this type of training – which is of course, a big factor in a boxing match.

Boxers might bring this type of training into their program about 2 or 3 times a week. An example workout could be:

  • Warm up with a comfortable jog for around a mile
  • Sprints of around 600m having about a minute rest between 6 sets
  • Around half a mile cool down jog

Sparring And Mittwork

It goes without saying that boxing involves hitting your opponent, so by being well versed in the correct stance, footwork and technique of your strike.

This type of training not only gets you moving, but it can improve agility and endurance whilst also giving you correct form in the ring. It’s more in line with a real boxing match than simply punching a bag, so boxers will try and get this level of training in as often as possible between their roadwork.

Conditioning/Strength Training

Being a stronger boxer will often give you that extra edge in the ring, sometimes with harder punches, sometimes with a stronger frame to take the opponent’s shots. Some great examples of this type of training are:

  • Pull ups
  • Push ups
  • Abs training (core)
  • Crunches
  • Planking
  • Lifting your legs
  • Jump rope training
  • Sprint training

Simulated Boxing Drills

It’s important to incorporate all of this training into your regime, and doing boxing drills can not only do this – but also simulates a real boxing match. Getting in the combination punches, moving your feet, striking at the right time and quickly throwing out bursts of attacks – remembering the HIIT.

Should I Train Everyday?

Should I Train Everyday

It’s a good question. You once again need to ask what you’re training for. If it’s for a fight, the most training you can get is always going to be helpful – but remember you can get fatigued and even injured. You’d be wise to weave in your intense workouts with less intense workouts so you don’t overdo it.

Remember, if your focus is to lose weight (maybe to drop into a different weight class or simply for you) then you’ll need to hone in on the types of training that will benefit you the most with that goal.

What About Diet?

Diet is crucial in boxing. It comes as little surprise that professional boxers have nutrition experts as part of their team to simplify what is often quite a confusing area.

To train for boxing, you’ll need to include a diet of good carbohydrates, plenty of protein and healthy fats all in the right proportion. Good carbohydrates act as they should – storing and releasing energy at a slow rate, allowing you to maintain a long exercise (such as marathon running).

Bad carbohydrates are absorbed too quickly and will simply store as fat – which is not good. Foods that have good carbohydrates include wholegrain bread, oats, beans and rice. 

When we talk about protein, a boxer will need protein to look after their muscles and prevent damage, whilst helping with repair. In some cases, it may also build muscle mass. Boxers will need around 60% of their diet to be protein and they can get that by eating things like lean meats, fish and supplements.

When it comes to fats, a boxer will need to be careful to choose the right, or “good” fats. Fats are essential in our body’s vitamin absorption and energy levels. You can find good fats in things like avocados, seafood and some nuts.

With all of these foods, it’s always important to hydrate and drink plenty of water. You’ll want to avoid anything else unless a nutritionist advises you to do so.

You should never fight or train on an empty stomach because you’ll need the energy, so many boxers opt to have a banana which is packed with good carbs and potassium – it also stops the nagging rumbling.

Ring The Bell

So, how long do boxers train a day? Depends on the boxer. Typically you can expect 3-5 hours a day or around 5 days a week, with a varied training program focusing on conditioning and cardio.

How do boxers train for a fight? With a disciplined, planned schedule full of cardio, strength, core, conditioning and agility training – whilst also adhering to a strict diet and keeping the right mental strength.


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