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Real talk:

When I started lifting for boxing, I got stiff like everyone warned.
I followed everything I saw online: endless bro splits, static stretching, foam rolling, hoping something would finally unlock fluid movement.
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​Nothing worked. ​
Tried foam rolling, stretching, and every “bro split” online.
Saw zero results, just stayed tight and beat up.
More effort, training & stretching but I somehow moved worse
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​It took me years to figure this out
But these 5 changes lifting made me stronger, faster, and less injury prone without gettting stiffer.

Here’s how to upgrade your training, not sabotage it.

The right strength training is a game-changer for boxers. But following old-school advice will slow you down.

Many boxers skip lifting, fearing lost speed or “getting stiff.”
But research shows it’s not lifting that hurts you, it’s lifting the wrong way.
Smart, focused strength work makes you faster, stronger and less injury-prone

5 Ways to Lift Like a Boxer (Not a Bodybuilder)

1. Stimulate, Don’t Annihilate:

Hit 2–3 hard sets of two big lifts, twice a week. Example:

• Deadlift: 3x5 @ 80% 1RM
• Weighted Pull-Up: 3x6

Done on a Monday & you’ll be fresh for boxing the next day. Forget marathon gym sessions, this “Minimum Effective Volume” keeps you fresh for sparring, not sore for days.
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​2. Pair Strength With Speed:

Contrast heavy lifts with explosive moves. Example pairing:

• Back Squat: 3x4 @ 80%
• Broad Jump: 3x4 @ Max Distance

This builds strength and power in 1 block. Pairing heavy lifts with an explosive movement (like jump squats or med ball throws) builds speed on top of strength, so your lifting actually translates into the ring

3. Go Full Body:

Ditch the push-pull-legs routines. Example full body day

Trap Bar Deadlift: 4x4
​Single-Arm Dumbbell Snatch: 3x5/side

Med Ball Rotational Throw: 4x8/side
​Weighted pull ups: 4 x 4
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​Mobility / Robustness circuit: 5 - 10 minutes
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Periodized, full-body sessions (2x/week) spread the load evenly, reduce injury risk, and lets you recover between hard technical days.
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​4. Embrace Ballistics and Plyometrics:

Integrate weekly power drills. Example set:

• Depth Drop into Jumps: 3 x 3 (from 20cm box)
• Plyo push ups: 3x 4
• Med ball shot puts: 3x 4

5. Respect Recovery:

Leave at least 24 hours between heavy sessions. Optimal example week:

• Monday: Strength + Power (see above)
• Thursday: Plyometrics + Ballistics (mix depth jumps, throws, plyos)

Separate lifting from hard boxing sessions by with 6+ hours if you can.

This prevents fatigue from piling up, so you win in the ring, not just in the weight room.

Strength training done right means you move better, last longer, and recover faster.

Don’t fear the weights. Fear wasting time on the wrong program.

Want a full plan or have questions about how these fit your week?
​Hit reply with “plan” for a free 15 minute consult.

Outbox. Outlast. Outperform.

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Chua Rui Yan | The Boxing PT ​Instagram / Threads / Schedule a 1 - 1 ​ Outsmart - Outbox - Outperform

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