Boxing: Everything You Need to Get Started

Boxing Everything You Need to Get Started, December 2021

Whether you are training your strength, working to improve your cardio, doing something new outside of your comfort zone or training for your leading role in an upcoming action film, boxing is an effective and fun fitness activity that has many different benefits and possesses great entertainment value.

Over recent years, boxing has grown immensely in popularity due to a big increase in viewership and celebrity involvement. Many audiences have grown out of the WWE phase and have instead chosen to devote their time to MMA or more realistic fighting entertainment. 

Similarly, with more celebrity involvement in the actual boxing events, such as Jake and Logan Paul and Nate Robinson among others, it is no surprise that boxing’s popularity has grown to the immense scope that it has currently.

Given new studies into concussions and CTE protocols, many boxing activities require specific padding and rules when it comes to avoiding injury. I will jump into all of these details below.

Equally entertaining and an activity that requires your body to be at peak performance level, boxing is a great way to pursue your fitness goals.

So, you want to take up boxing? Here’s what you need to know!

Boxing Rules

Two boxer players playing boxer inside the ring

Yes, boxing does rule, but there are some things you should know to avoid getting disqualified and losing the match. 

In simple terms, boxing as a sport requires you to hit and not be hit; punch your opponent more times than they punch you to earn a higher score and to earn a victory.

If you knock out your opponent, you win the match immediately. Otherwise, punch your opponent until they are unable to stand up after 10 seconds--if they are able to get up before 10 seconds, the fight continues.

There are 12 rounds of three minutes each, where you can only use punches to strike your opponent, who is also doing the same. You are not allowed to hit below the belt, your opponent’s kidneys, neck or back of head.

Boxing Equipment

Different boxing equipments all in color red

When you think of fights, you typically think of bare knuckles coming into contact with a bare face, usually fueled by adrenaline and out of self defense.

However, when it comes to boxing, there is a great deal of regulation and official rules to abide by. 

For starters, boxing usually takes place in an official ring, surrounded on all four sides by ropes and turnbuckles.

Of course, not all spaces can accommodate fully sized boxing rings, but they can usually measure about 16-25 ft along each side, as boxing rings are perfect squares.

Boxers wear well padded gloves that range from 12 - 16 Oz in terms of weight.

The padding in the gloves’ design is meant to protect not only the hands, but the opponent, as punches are thrown at such high speeds, getting even faster the stronger you become.

The gloves’ iconic shape usually have ties at the wrist to guarantee tightness, a thumb hole and then a round, padded section for all of the other fingers.

Because a lot of punches are received on the head, boxers wear protective helmets that cover the ears, chin, temple and forehead.

These have become especially popular now due to many experts looking into research about head injuries, concussions and CTE. Lastly, boxers wear mouth guards to protect the teeth and to help prevent concussions after a hard fall.


No boxer can do without the right gloves. Not only do you need a good pair of leather gloves, you should aim for getting some mitts as well for training.

The RDX Boxing Glove bundle includes both gloves and mitts, so it's excellent to get started right away with arguably one of the most important pieces of equipment.

Punching Bags

If you don't have access to a proper boxing gym, then you're not out of luck. 

Boxing gyms can be expensive, but stand-up bags and speed bags, like the Everlast Leather Speed Bag, for home won't break the bank.

You'll obviously need somewhere to anchor a hanging speed bag or space for a full heavy bag, but having on around is going to make it much easier to learn the mechanics of punching.

You don't need both types of bags, but it does help.

Helping to determine if you're looking to build power behind your punches or agility to your hands is why the variety in punching bags is considerably useful.

Regardless, having punching bags in your home gym/boxing gym is only going to improve your training.

Protective Gear

Gloves are the first part of making sure you don't get hurt when boxing. Bare-knuckles are dangerous for both parties involved, but that's not the only way to keep safe.

Mouth guards are a must to ensure that your teeth and tongue don't get harmed during a training or sparring session. They're easy to mold and should, in theory, last a lifetime if they are high-quality.

If you're looking to train someone in boxing, then this RDX Protective Boxing Vest is a good way to provide a real target.

Punching bags are good, but simulating the real fight and knowing where to punch someone on the body. 

These vests will help keep any internal organs from getting jumbled up too much, even for some serious sparring.

In a similar manner to the RDX Protective Boxing Vest, you'll want something to protect your head, regardless of whether you're the one punching or being punched.

The RDX Kara Head Guard provides ample protection for the jawline, temples, forehead, cheeks, etc.

A head guard is a must for being safe when learning to box and continuing your journey into the sport.

Training Gear

Not all boxing training takes place inside the ring or with a bag. A lot of the work involves more conventional workouts.

One of the best pieces of training equipment are jump ropes. The Rogue SR-2 Speed Rope 3.0 takes the classic idea of the skip rope a little further.

Knurled handles for better grip and improved speed on the rope swings helps you train your cardio quite well.

Medicine balls are also a wonderful workout tool to help build good upper, lower, and core body strength.

Rogue Fitness has a wide range of weights so it doesn't matter if you're anywhere from flyweight to heavyweight.

They'll be a wonderful addition to a home gym as well as your boxing regimen.

Fitness Benefits to Boxing

A woman wearing a white top and red shorts, alone in a boxing ring doing punches

A quote that has become legendary in the boxing world is from a legend of the sport, Mohammad Ali, who says to “float like a butterfly and sting like a bee.”

While working on such things like strength, concentration, breathing, movement fluidity, cardio and even blood flow, boxing has huge benefits on your fitness.

Training for boxing usually involves a heavy punching bag, a light speed bag, or a trainer using protective pads.

You would punch any of these things with precision and immense force, while improving both of those things in the process. The more you box, the stronger and faster your punches become.

In terms of concentration and breathing, boxing is a great workout for accuracy and being dialed in to your target. You can focus on where your opponent is exposed, you can practice complicated combinations of punches and focus on your breathing and energy usage. 

For movement fluidity and blood flow, boxing is an effective way to keep moving and monitoring your heart rate and blood flow. 

The more you move, the harder of a target you are to hit; if you become an expert, you can learn how to move with purpose and with intensity. Because of your constant movement, you will be having healthy blood flow and encourage your heart to keep a steady rhythm and pace.


Boxing is one of my favorite fitness activities, hands down (or up, if we are in a match.) It’s a great way to incorporate other people into your workouts, it works out your strength and cardio, and it’s fun. 

I highly encourage you to take up at least a few lessons of this fun sport, your body will thank you for it. 

Denver Matheson

I spend a lot of time at the gym and even more time in the kitchen giving my body what it needs to repair itself and grow stronger. The third most important place for any athlete is their research zone. That's exactly why this site exists, to help me share all of the information I've learned throughout the years just like people did for me in the first place!

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