Why Boxers Should Not Train Like Bodybuilders
- Ravi Deol
- Oct 27, 2025
- 3 min read
Updated: Nov 3, 2025
In most commercial gyms especially my local gym I see a lot of people training like bodybuilders but that is their choice. I used to train like a bodybuilder before boxing training a few hours before and I was as stiff as a bull lol. My boxing coach used to get us doing sprints in the squash courts and used to comment you been lifting weights again you are as stiff as a bull. I used to say yes but you need to go heavy.
Now I know you need to save 2-3 reps in reserve so you can lift the weight explosive but still heavy with better form and more speed which will translate into the boxing ring.
Slow reps. Mirror flexing. Isolation machines. Pump chasing is not the way to go for boxing performance. It will make you look hench but it is not good for sports performance.
Great for building muscle size.
Great for building muscle size.
Not great for building punch power, speed and fight endurance.
If you’re a boxer, this mindset is slowing you down.
Let’s break it down 👇🏾
Bodybuilding vs Boxing | What’s the Difference?
Bodybuilding Goals 👇🏾
• Muscle size
• Symmetry
• Pump
• Aesthetics
Boxing Goals 👇🏾
• Explosive power
• Speed
• Reaction time
• Conditioning
• Rotational strength to really increase punching power
Different purpose = different training.
Why Bodybuilding Holds Boxers Back
❌ Slow Reps
Boxing demands speed.
Slow controlled reps build muscle and not knockout power.
❌ Body Part Split
Chest day, arm day, back day etc
Boxing needs full body integration like we use in our programs.
❌ Isolation Machines
Real punches come from 👇🏾
• Ankles
• Legs
• Hips
• Core
• Shoulders
• Fist and hip isometric’s on impact! Is a great drill for this is!
Machines don’t train that kinetic chain.
The Most Dangerous Myth in Boxing Gyms -
That big arms = big punch.
Wrong.
Power comes from:
• Ground upwards from the kinetic chain from the ankles to the shoulders to the fist on impact.
• Hip rotation.
• Core transfer.
• Shoulder whip.
Not biceps.
What Boxers should Train Instead
✅ Explosive Movements
• Med ball throws
• Trap bar jumps
• Plyometric push ups such as clapping press ups
Build fast twitch muscles = knockout power.
✅ Rotational Strength
• Landmine punches
• Cable twists
• Rotational slams
Punching power comes from rotation so they are vital that you train those rotational moves in the transverse plane.
✅ Posterior Chain
• Deadlifts especially my favourite the trap bar deadlift as it an easy movement pattern and you can move more weight explosive.
• Hip thrusts
• RDLs
Legs = power.
Glutes = engine.
✅ Conditioning
Roadwork, sprints and bag intervals 3 mins on 1 min off as many rounds as you can deal with I like to do 10 rounds personally.
You need lungs to use the power you build.
Full Body > Body Parts
Boxing is an explosive movement sport.
Punching is:
Ankles →Legs → Hips → Core → Shoulder → Fist
Train the whole chain for full punching power.
Why Boxers Should Avoid Pump Culture
Pump looks good.
But in boxing muscles get tense and stiff 👇🏾
❌ Reduce speed
❌ Tighten shoulders
❌ Slow recovery
❌ Kill endurance
This is why great boxers look athletic and not stiff like they can’t move like the saying as stiff as a bull.
Remember This👇🏾
A boxer doesn’t need big muscles.
A boxer needs functional muscles so they can move efficiently.
Train Like a Fighter, Not a Bodybuilder to look good as it’s not a fashion show it’s to train to go to war!
Ask yourself:
“Does this exercise improve my punch power?”
“Does this improve my footwork?”
“Does this improve my conditioning?”
If the answer is no…
So why are you doing it?
Lead With Intent
Most people train to look good on social media.
You train to dominate in the ring.
Big difference.
Final Thoughts
If you want:
• Faster hands
• Heavier shots
• Better endurance
• Stronger core
Then stop training like a bodybuilder.
That style of training will make you slow and this is why I always argue that weights do not make you slow as long as they’re lifted correctly and programmed alongside your boxing training.
Build your engine.
Build your rotation.
Build your conditioning.
Build the strength that carries into real punches.
You’re a boxer not a bodybuilder!
Build your engine
Build your rotation
Build your conditioning
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TRAIN HARD, FIGHT EASY 💪🏾
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