How Long & How Often Should You Spar? Boxing, MMA & Muay Thai

Generally, beginners should start off by sparring once every two weeks. Once they become confident in their fitness levels and get acclimatized to this practice, they can stretch that to once a week.

When I first started out, my coach had me on gym training only for the first 3 months and then I started to spar once every week. Now, I visit the gym 4 to 5 times a week and spar 2 or 3 times in a week. 

But remember, proper sparring can take a toll on your body if you are starting out as a beginner. What you can do frequently is light sparring which allows you to develop your hand speed and get an understanding of how sparring works. So unless you have a big fight coming up, sparring once a week works best for everyone. 

In this article, we are going to talk about how frequently pro fighters spar, how long should sparring sessions last, why sparring can make you tiring, how can you last longer, how hard should you spar and finally wrap it up with some tips on how you can spar better. So without further ado, let’s get right into it.

Many fighters spar three times a week, but there are some who spar more often than that. Some people believe that you can get better at fighting by sparring every day.

Others believe that you should only spar as much as you need to maintain your skills and keep your body in shape. I know some pro fighters who put great emphasis on sparring while others hardly sparred.

There are many training methods for MMA and boxing, but the most common one is the three-sparring-a-week method. This is because this frequency allows fighters to get in enough rounds while staying healthy and not overtraining their bodies.

Sparring sessions can last anywhere from 3 minutes to 12 minutes. The duration of a sparring session is dependent on the type of boxing or MMA style, the intensity of the session, and the experience level of both fighters.

The length of a sparring session depends on the goals of the individual as well. Some people may want to work on their fitness and other people might want to improve their skills. Whatever the goal is, it’s important that you have enough time for a good fight.

Also Read: 7 Boxing Sparring Gear You Will Need As A Beginner (+ Cost)

Improper breathing is the most common cause of tiredness while sparring.

Sparring can get very tiring because of improper breathing. Many beginners hold their breath when throwing punches. All that exertion without breathing can gas you out quickly.

Many beginner fighters hold their breath when throwing strikes, but this actually proves to be detrimental since it can easily leave you gasping for air.

Having a rigid and uncomfortable position may lead to your shoulders becoming tense, which can hinder your ability to focus and make you fidgety and thus exhausting more energy.

New boxers usually try to jab faster and harder than they are capable of. It never works out as it just leaves them open for a counterpunch or throws off their footwork.

Plus, it is wholly different type of workout than using a bag. Sparring a moving target is as tough as it sounds – and if you get hit too, your heart rate will be elevated.

Below are 3 methods to last longer in sparring:

1. Take deep breaths. To last longer, you need to make sure your body is having enough oxygen. When you are getting tired, take a deep breath and let it out slowly. If it feels like you are forgetting to breathe, then that is a sign that your body is getting tired and needs more oxygen.
2. Exercise regularly. Exercising helps you increase your stamina and improve your cardiovascular health. The more stamina you have, the less fatigue will set in when fighting for extended periods of time.
3. Gain Experience. Finally, experience can help with lasting longer in sparring as well. As you gain experience sparring other people, you will learn how to gauge their strengths and weaknesses better and be able to adjust your strategy accordingly as the fight progresses.

Do hard sparring only if you have experience.

The intensity of a sparring session depends on the goal of the session. The intensity of a sparring session can be light, medium or hard.

Light sparring is for beginners and those who are not in shape. This kind of sparring will help beginners develop their skills and get into shape. It also helps experienced boxers maintain their fitness level. Light sparring is usually done with headgear, gloves, shin guards, and mouthpieces.

Medium or hard sparring is for advanced boxers who want to work on specific skills or improve their fitness level. This kind of sparring should only be done by experienced boxers who know how to take care of themselves in the ring and have good stamina levels.

Also Read: Does Sparring Hurt? 9 Tips For Safe Sparring Without Damage

1. Stick to basic techniques

In order to spar well, you need to stick to basic techniques like jabs and hooks. These are the easiest techniques that can help you spar better and stay in control of the match.

Your stance will also be very important. You should bend your knees and keep your feet shoulder-width apart from each other. This will help you balance yourself and stay on the ground for longer periods of time. It also helps with defending against hooks by keeping your head down low enough for them not to reach it easily.

2. Keep your hands up

This will protect you from getting hit in the head, and it will also make sure that you have a chance of blocking or deflecting the other person’s punches.

The second is to know when to punch. You should only punch when you have an opening or when the other person is punching so you can counter-punch them.

3. Stay relaxed and avoid tensing up your muscles.

When sparring, the key is to stay relaxed. Avoid tensing up your muscles and keep your limbs loose so you can move quickly and react to the opponent’s moves.

4. Be patient and allow your opponent to weary themselves.

The more you can wear your opponent down, the easier it will be to take them out.

You should also try to avoid being hit as much as possible while waiting for an opening in their defense. When they are weakened, you will have the advantage and can take them out with one well-timed strike.

5. Use good footwork to keep your opponent at a distance.

If you are able to keep your opponent at a distance, you will be able to avoid a lot of the incoming attacks.

Keep your feet shoulder-width apart. This will help you maintain balance and stability while moving around the mat.

You can move in a circular motion when fighting someone taller than you and move in straight lines when fighting someone shorter than you.

Avoid stepping on or near your opponent’s feet as this will give them an opportunity to sweep or throw you off balance.

6. Warm up before sparring.

You should do some light stretches and then do some light sparring for about five minutes before you start. 

This will help get your muscles ready for the more intense workout that sparring provides. You should also drink plenty of water and eat a balanced meal before you workout. This will help your body to be able to work harder and last a lot longer in the sparring session.

7. Use the right equipment to protect you and your opponent

It is important to treat sparring as a real-life bout and therefore using the right equipment is the key. This will also help you and your opponent stay safe and have a good time.

Sparring gloves which have padding help to increase the longevity of an athlete’s career by protecting the hands, wrists, and knuckles from injury during training and competition.

A mouth guard can cushion the shock of a hit near the skull and reduce your risk of concussion, keeping both your teeth and head intact.

A chest protector is an essential piece of sparring gear because it protects the thoracic region from injury. The chest protector is designed to absorb and distribute impact, so that the force of a strike does not reach the abdomen.

Headgear: The headgear should be well-fitted to avoid it slipping off during sparring, and should provide adequate protection for your face. Your best bet is to go for a light headgear that can last you for a few years and save you from the unpleasantries of concussions.

Also Read: 8 Differences Between Sparring Vs Training Vs Bag Gloves

Q: Is Hard Sparring Necessary?

Hard sparring is necessary for people who have experience while it may not be suitable for beginners. 

If you are a pro fighter and you do not hard spar at all, your skills may degrade over time. However, other people can get away with light sparring and still maintain their skills.

Light sparring means that the person is still learning from the experience but it’s not as intense as hard sparring which means that they are fighting someone who is of similar skill level or better than them.

Q: Does Sparring Make You a Better Boxer?

Sparring can definitely help in making you a better boxer because it allows you to put your skills to the test, get in shape and prepare for the ring. 

However, sparring does not make you unbeatable. There are many other things that can be done to become a better boxer like working on your technique or doing endurance training.

It can also cause you to lose focus on your technique or get injured if you are not wearing any protective gear like headgear or gloves. So it is always a good idea to keep the objective of sparring in your mind i.e. to train you physically and mentally for a real in-ring fight.

Q: Should You Spar Bigger Opponents?

Sparing bigger opponents is not recommended especially for beginners because the competition can be one-sided and can also lead to injuries. 

It will be harder for you to completely use your techniques on the opponent. The opponent on the other hand, will have more weight behind them when they hit you which you don’t want. So should we always spar with someone who is smaller?

No! Once you’re experienced, it’s a good idea to go up against people who are bigger occasionally because that way you can work on your speed, agility and footwork.

Q: Is Sparring the Best Way to Improve?

Sparing can definitely help you evolve into a better fighter since it helps in developing better reflexes, instincts and skills overtime. 

You become more aware of your surroundings which can help you preempt your opponents attacking or defensive modes. But most importantly, sparring is the best way to improve your skills and learn new techniques because it provides the perfect environment for experimentation, trial and error, and honing your skill set with an opponent who can adapt to any situation.

However, you should also spend a lot of time thinking about the game and what strategy you should take outside of sparring. 

Q: How Long Should I Rest After Sparring?

Typically, you should take a rest for about 10 minutes after every 30 minutes of sparring. But this is not always practical, so do whatever feels best for you.

There are no set guidelines for how long to rest after sparring because it depends on the type of training you are doing, your age, weight, fitness level and the intensity of your sparring session.