Contrary to popular belief, strength training is not just for bodybuilders and powerlifters. In fact, it is an essential component of any comprehensive boxing fitness program.

Many people assume that strength training is not relevant for boxing because it is a primarily cardiovascular and skill-based sport. However, this is a misguided assumption. In reality, strength training can have a number of benefits for boxers, including improved power, endurance, and overall performance in the ring.

By lifting weights and performing exercises that target the major muscle groups, boxers can develop strength and power in their punches. This can be especially useful in the ring, as it can allow a boxer to throw harder and more powerful shots.

Strength training can also help improve endurance. By lifting weights and performing exercises that target the major muscle groups, boxers can build endurance and stamina, which can be especially useful in the ring. This can allow a boxer to go the distance in a match and maintain a high level of performance throughout.

Overall, strength training is an important aspect of boxing fitness that should not be overlooked. It can help improve power, endurance, and overall performance and is a valuable tool for any boxer looking to improve their skills.

Below is a list of resistance exercises grouped according to body segment, and arranged in a functional progression from supported to unsupported movement.

Arms

Biceps

1. Dumbbell Biceps Curl (seated, upright)

2. Dumbbell Biceps Curl (seated, decline)

3. Barbell Biceps Curl (standing)

4. Cable Biceps Curl (standing)

Triceps

1. Cable Triceps Extension (standing)

2. Cable Standing Overhead Triceps Extension (split stance)

3. Bodyweight Bench Triceps Dips

4. Dumbbell Seated Overhead Triceps Extension

5. Barbell Skull Crush Overhead Triceps Extension

Shoulders

Lateral Raise

1. Dumbbell Scapula Plane lateral Raise

2. Dumbbell Seated Lateral Raise (alternating)

3. Dumbbell Standing Lateral Raise

4. Dumbbell Standing Lateral Raise (alternating)

Frontal Raise

1. Dumbbell Seated Front Raise

2. Dumbbell Seated Front Raise (alternating)

3. Medicine Ball Seated Front Raise

4. Dumbbell Standing Front Raise

5. Dumbbell Standing Front Raise (alternating)

Overhead Press

1. Machine Shoulder Press (pronated grip)

2. Machine Shoulder Press (hammer grip)

3. Dumbbell Seated Shoulder Press (back rest)

4. Dumbbell Seated Shoulder Press (alternating)

5. Dumbbell Seated Shoulder Press (unsupported)

6. Split Kneeling Dumbbell Shoulder Press

7. Split Kneeling Dumbbell Shoulder Press (alternating)

8. Split Kneeling Dumbbell Shoulder Press (single hand)

9. Dumbbell Standing Shoulder Press (split stance)

10. Dumbbell Standing Shoulder Press (alternating)

11. Barbell Military Press

Chest

Bodyweight

1. Full Negative Bodyweight Push-up

2. Full Bodyweight Push-up

Bench Press

1. Machine Chest Press

2. Barbell Bench Press (flat)

3. Dumbbell Chest Press (flat)

4. Dumbbell Chest Press (incline)

Fly

1. Machine Pec Dec

2. Dumbbell Fly (flat)

3. Dumbbell Fly (incline)

4. Cable Standing Chest Fly (split stance)

5. Cable Standing Chest Fly (lunge)

Core

Crunch

1. McGill Abdominal Crunch

2. Crunch

Back

Dorsal Raises

1. Prone Skydiver (retraction and external rotation)

2. Prone Skydiver Back Extension

3. Prone Superman

Upward Rows

1. Barbell Upright Row (EZ bar)

2. Cable Upright Row

Bent Over Rows

1. Machine Seated Row (pronated grip)

2. Machine Seated Row (hammer grip)

3. Machine Rear Deltoid / Reverse Fly

4. Dumbbell Bench Scapula Row (face down, incline bench)

5. Dumbbell Bench Row

6. Dumbbell Incline Bench Supported Row

7. Kettlebell Standing Row (single arm, split stance)

8. Kettlebell Standing Row (single arm, neural stance)

9. Dumbbell Bench Lean Prone Fly (forehead on incline bench)

10. Dumbbell Bench Lean Prone Fly (alternating)

11. Dumbbell Free Standing Prone Fly

12. Barbell Supine Scapula Row

13. Barbell Supine Row (pronated grip)

14. Barbell Stability Ball Row (pronated grip)

15. Barbell Row (pronated grip)

16. Barbell Rows (supinated grip)

Pull-Ups

1. Seated Lat Pulldown (narrow, pronated grip)

2. Seated Lat Pulldown (narrow, supinated grip)

3. Seated Lat Pulldown (wide, pronated grip)

4. Seated Lat Pulldown (wide, supinated grip)

5. Kneeling Cable Lat Pulldown

6. Kneeling Cable Lat Pulldown (alternate)

7. Standing Prone Cable Pullover

8. Pull-Up Scapular Shrugs

9. Pull-Up (Band Assisted)

10. Pull-Up

Legs

Squats

1. Machine Knee Extension

2. Machine Leg Press

3. Bodyweight Squat (band supported)

4. Bodyweight Squat to Bench

5. Medicine Ball Squat to Bench

6. Bodyweight Sumo Squat

7. Kettlebell Goblet Squat (heel raise support)

8. Barbell Frankenstein Front Squat (heel raise support)

9. Barbell Front Squat

10. Barbell Back Squat to Box

11. Barbell Back Squat

Deadlifts

1. Machine Seated Knee Curl

2. Bodyweight Waiter’s Bow

3. Bodyweight Stork Tilt

4. Kettlebell Standing Deadlift

5. Cable Pull-through

6. Barbell Sumo Deadlift

7. Barbell Sumo Deadlift (from blocks)

8. Barbell Deadlift

Lunges

1. Bodyweight Single Leg Balance with Excursion

2. Bodyweight Reverse Lunge

3. Dumbbell Reverse Lunge

4. Dumbbell In-Place Lunge (split squat)

5. Bodyweight Forward Lunge (raise knee first)

6. Dumbbell Forward Lunge (raise knee first)