Inspire360

The Knockout Comeback: Why Boxing is Booming in Modern Fitness

Issue #19 - September 2024

Published On

09.16.2024

Traditionally seen as an "old-school” workout, now people are flocking to boxing in droves on a global scale. According to a 2021 Harris Poll, boxing is currently the 4th most popular sport in the United States.


Luxury clubs like Equinox and Life Time offer coveted boxing and kickboxing group fitness classes from coast to coast. The Rumble boxing franchise is popular across the US and in Australia. Across the pond, Outboxe is one of the most popular gyms in Paris (a city that’s historically been more hushed about exercise).


Whether it’s a boutique studio dedicated to the combat sport, a workout offered at a health club or gym, or an at-home solution like the FightCamp boxing machine, many individuals are experiencing the empowering, transformative magic of boxing.


But why? What’s so special about it?


Ultimately, we know that the best workout for an individual is the one they’ll keep doing consistently. Boxing tends to be that particular workout for many because of its inherently empowering nature — an empowerment that has impressive effects on mental health.


According to former Team USA boxer and FightCamp co-founder Tommy Duquette — who knows personally and professionally how much boxing can improve your health — “Boxing is the end all be all workout.”


Boxing for the Brain


Duquette points to a recent NIH study on boxing for mental health, which found that "[Boxing Fitness] provides significant reduction in symptoms of anxiety, depression, PTSD and negative symptoms of schizophrenia. Non-contact boxing provided a cathartic release of anger and stress, with evidence of improved mood, self-esteem, confidence, concentration, metabolic burden, strength and coordination."


Pretty impressive, right?


Some of this comes down to the mental involvement of the workout itself — this is not the type of exercise where you can mentally check out.


As Grace Gage, MS says, “Not only is it a physical workout, boxing requires a huge amount of mental stamina; I was shocked at how much strategy is involved in sparring. There are ways of setting up or anticipating your opponent's moves that require you to stay completely focused in the moment.”


Duquette echoes this. “Fighters are the most finely tuned, well-trained athletes in the world because they have to be — they are literally preparing themselves for dangerous combat, so there is no margin for error.” In other words, no room to ruminate on stressful thoughts about inflation, politics, or family drama at home. You need to focus on the task at hand!


Many of us can relate to being on a morning run, getting home, and then realizing we don’t even remember the route we took. That's not the case with boxing!


“When you’re focusing on a combination and landing your punches, you forget that you're working out!” says Gage. “You can really lose yourself and after a few rounds, suddenly realize you are drenched in sweat and breathless.”


Additionally, Gage adds, mental health can be boosted by the sense of camaraderie fostered by boxing. “Whether you are a new student or training for a professional fight, it’s awesome to be able to connect with people about a specific skill and use the same equipment to become better athletes.”


Boxing for the Body

The mental and physical benefits are obviously connected; some of the mental benefits of boxing come down to breaking free from mental clutter.


“When I taught kickboxing classes in the past, or any choreography-based class, it was great to see your students get out of their heads and let their bodies do the work,” says Gage, who notes that this is the case for boxing as well. “Anyone can overthink and freeze, but once you tap into the rhythm and flow, it becomes a lot more enjoyable!”


Gage signed up for a boxing membership after one class. She was drawn to the powerful athleticism (“It looked cool!”) and inspired by “the combination of choreography and power. All the movements have a rhythm and timing that is super satisfying when done correctly.”


It’s a type of movement that gives its trainees a beautifully balanced workout. Duquette notes that boxing “encompasses a balance of both strength and conditioning.” It’s a full-body workout that activates every muscle group, while also offering an incredible amount of cardio with a mix of aerobic and anaerobic training.


Steve Rousey, owner of two 9Round 24/7 Kickboxing Fitness Clubs in Corona and Huntington Beach, California, also comments on kickboxing's full body results saying it "takes care of all three phases of fitness simultaneously: cardiovascular, muscle strength and endurance, and range of motion (ROM)." When kickboxing, participants "move with tempo and rhythm (cardio), strike (punch & kick) resistive forces (heavy bags), and move ballistically through time & space with great ROM." He adds "all three can be incorporated into one workout, which saves time in a world of ultra busy people."


And because it focuses so much on coordination and balance, boxing can help with functional movement and longevity (something we talked about at length just a few months ago).


Cardiovascular strength improves, disease risk is lowered, musculature is strengthened, agility improves, stamina increases — and you can do it all in about 45 minutes.


Boxing for Everyone

While it can seem intimidating from the outside, beginner classes have been rising in popularity worldwide; the barrier to entry is low! Rousey says it's for "all ages, fitness levels, and skill levels." And even if members of your clubs have certain physical limitations or disadvantages, boxing could not only be accessible but even help improve their disability (depending on the circumstance, of course).


Consider Rock Steady Boxing, an organization committed to helping individuals with Parkinson’s disease. Their program is not only safe for those diagnosed with the disease, but has led to success stories of improved range of movement and quality of life — all through boxing! “I see people come in with walkers [and] wheelchairs and then see those same people a few weeks or months later, and they aren’t using them anymore,” says one participant. Another says, “Today, I have a new lease on life. I have taken control of this disease; it is not controlling me.”


Whether you’re a beginner, pregnant, a senior, a Parkinson’s fighter, or recovering from injury, there’s a boxing option for you that can provide you with a bevy of physical and mental health benefits.

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Industry Happenings:


Upcoming Events:


  1. Mental Health America Conference, September 19-21, 2024, Washington, D.C.
  2. Midwest Mania Convention, October 4-6, 2024, Rosemont, Illinois
  3. Asia Fitness Conference, October 18-20, 2024, Bangkok, Thailand
  4. European Congress Powered by Health & Fitness, October 21-23, 2024, Barcelona, Spain
  5. International Council on Active Aging Conference and Expo, November 19-21, 2024, Raleigh, North Carolina

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Upcoming Workshops in September & October:



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Industry News:



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Thanks for Reading!


This newsletter was brought to you by Kathie Davis, Peter Davis, Ravi Sharma, Dominique Astorino, and the Inspire360 team.


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A Note from Peter & Kathie


The industry is changing rapidly and we are here to help you sift through all the noise and get to the good stuff. Every month, we'll bring you trending topics and the inside scoop that we believe is paramount for fitness professionals to know.


Keep Inspiring,


Peter & Kathie Davis


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