The optimal workout for you depends on the goal you’re working to achieve. If weight loss is your aim, then boxing is the best workout for you, as an average session burns 500-600 calories.
If you want to gain muscles, weight training is the right way. It stimulates muscle growth and definition and burns anywhere around 180+ calories in a session.
There are many combinations of workout routines out there but you should decide the type of workout routine you are going to adopt based on what your final goal is. It can be fat loss, muscle gain, or just toning the existing muscles that you have.
I am writing this article as I have undertaken both of these fields as workout routines. Using my own experience, backed with stats, I will highlight the key differences between the two workouts, the pros and cons, and the feasibility of mixing the two together as well in the following order:
- Weight lifting in the gym Vs. Boxing
- Combining both weight lifting and boxing
- Can you do weights and boxing on the same day?
- Can you lift weights before boxing?
- Can you get ripped by boxing?
- Which is better: Boxing or Weight lifting?
Table of Contents
Weightlifting in Gym Vs Boxing
| Gym | Boxing | |
| Muscle gain | More gain | More definition |
| Losing weight | Less | More |
| More challenging | Less challenging | More Challenging |
| Time required | 60 min/day | 60-90 mins/day |
| Safety | No hazards | Risk of muscular and head injury |
| Equipment required | Special Gym Equipment (bench, barbells, plates, dumbbells) | Minimal Equipment (Gloves, wraps etc.) |
| Learning curve | Fast learning | Slow learning |
| Self defense | No | Yes |
Muscle Gain: Gym Vs Boxing
Both weightlifting and boxing workouts help in gaining muscle. Naturally, lifting weights in the gym will give you faster and more visible growth. On the other hand, boxing will develop your muscles at a slightly slower rate, and you won’t see the results instantly.
Weight lifting in the gym offers you a variety of workouts catering to specific muscle groups, so you will see the results of your training and notice growth in no time at all.
Boxing, on the other hand, focuses less on the muscle gain side, and while it does help in gaining muscle, progress is gradual and time taking.
You should also be careful about your calorie intake while you do boxing, as you may even start to lose muscle mass if you are in a calorie deficit.
Losing Weight: Gym Vs Boxing
In terms of weight loss, boxing is the better workout. Boxing is a more calorie-intensive sport as compared to weight lifting. Although the results will vary depending on the person and the intensity of their workout routine
Boxing burns 500+ calories in an average session compared to 180+ calories burnt in a weightlifting session. Burning more calories means that you burn more calories than you intake, leading ultimately to weight loss.
Weightlifting can also help reduce body weight if you reduce the amount of weight you use in every exercise and increase the number of reps in each set.
Boxers are usually slim – without too much muscle definition like body builders.
More Challenging: Gym Vs Boxing
Weightlifting is the more challenging of the two as it is a slow-paced workout that tests your endurance and strength along with stamina. On the other hand, Boxing consumes more time but is done in short explosive rounds that require stamina and technique.
You have to be careful about many things like your hand/arm angles, the amount of weight, number of sets and reps while you lift weights. You also have to restrict the amount of rest time between sets, which adds to the difficulty.
Boxing is done in short sets that require more stamina, but you get ample rest time between exercises making it less of a challenge.
Time Required: Gym Vs Boxing
The average weight lifting session at the gym will be 45-60 minutes long, while an average boxing session can take anywhere between 60-90 minutes, depending on the workout intensity.
Once you get the angles right, weightlifting is just a matter of powering through exercises and takes up less of your time.
Meanwhile, boxing requires perfect techniques, which take a long time to master. There are also a greater number of exercises that need to be done correctly and are time-consuming so boxing sessions usually take longer than gym weight lifting sessions
Safety: Gym Vs Boxing
There are various safety hazards in boxing as it is a contact sport. Head injuries, permanent muscle damage, etc., are common occurrences in the boxing world. Weight lifting is relatively safe once you know your way around things.
You carry the risk of sustaining head and muscle injuries throughout your boxing career due to the nature and dynamics of the sport. You have to be careful while boxing and wear protective gear to keep yourself safe while training.
Weightlifting is risk-free as you work primarily with machines, and little can go wrong once you know how to use the devices properly. This process takes around 2-3 months from when you start the gym.
Equipment Required: Gym Vs Boxing
Boxing, a versatile sport, has minimal equipment requirements. With an empty room, a pair of gloves, etc., you’re all set for a workout session.
Weightlifting in gym has much greater requirements. Even for a simple muscle-building workout, you would need Benches, Barbells, Dumbbells, etc.
The equipment required depends on the intensity and nature of the workout you intend to do. For a sparring session in boxing, you will need protective gear, boxing mats, etc., in addition to gloves and hand wraps.
Similarly, for weightlifting in the gym, depending on your workout routine, you will require different types of machines, e.g., the Tricep curler to train triceps or the Lat pull down machine for your back and shoulders.
The requirement of each machine varies on a daily basis which also explains why people prefer going to the gym rather than setting one up at their home.
Learning Curve: Gym Vs Boxing
Weightlifting is easier to learn than boxing, and therefore I will recommend it to beginners who are just starting to work out and don’t necessarily need weight loss.
Boxing involves a lot of techniques, and you will need proper guidance initially if you really want to progress in it. Weightlifting is pretty simple, and all you need to do is learn how to work the machines.
Boxing is not as safe as weightlifting because you need to practice and spar against an opponent. It could cause injury if you are not careful.
Self Defense: Gym Vs Boxing
While both sports provide great avenues in the self-defense department, Boxing is definitely better for self-defense. It is a contact sport involving punches, kicks, and throws, which can prove to be quite beneficial if you ever need to get out of a jam.
Weightlifting also helps in self-defense as building muscles gives you the strength, physical ability, and confidence to defend yourself should the need arise.
Boxing is more beneficial in this area as you learn how to strike your opponent effectively. It also gives you enhanced agility and the ability to keep a calm mind under life-threatening situations, which help you come out on top of any situation you find yourself in.
Can I Combine Both Boxing & Weightlifting?
Mixing both boxing and weightlifting is a great choice. When you combine different types of workouts, you’re giving your body a variety of exercises and stimuli it needs to stay healthy and fit. In a way, you get to live the best of both worlds.
Let’s take an example here. Weightlifting helps build and tone your biceps and triceps, giving you increased strength. You could potentially use the strength you’ve gained and apply techniques you’ve learned in boxing to make a potent combination.
Another combination might be to use boxing as a weight loss technique while using the gym as a way to tone your muscles at the same time. This would give you the perfect body shape and muscle definition.
Can I Do Weights and Boxing on the Same Day?
Ideally, you should do both workouts on different days to achieve the best results, but it is entirely possible for you to do weights and boxing on the same day. However, it is important to set your priorities and plan your workout sessions.
It is best to start with lighter exercises and slowly train yourself to take on high-intensity workouts if you are a beginner.
Depending on your main goal, you should do your priority workout first. You will effectively be able to give your maximum effort to your primary work out this way.
For example, if you primarily want to learn boxing or lose weight, you should start with a boxing session followed by a weight lifting session with an ample amount of time between the two to give your body enough rest.
You should also remember that both kinds of workouts have a toll on your body and will exhaust you, so don’t expect yourself to be delivering 100% in both sessions each day.
I personally was more inclined towards boxing, but I wanted to go to the gym too, so I planned my workout sessions in such a way so that I had one day of complete rest, four days of boxing, and two days for weight training.
Can I lift Weights Before Boxing?
While there is no prohibition on lifting weights before boxing, experts do not recommend lifting weights before boxing because weight training affects your muscles as well as your overall energy – causing you to be less energetic and careless during boing.
Weight training causes microscopic tears to form in the muscle fibers in connective tissues. Any kind of weight lifting is discouraged before boxing, especially before a fight.
The muscle fibers grow thicker and more robust by repairing these tears, and your heart and breathing rate increase which causes your body to fatigue quicker. This results in less efficiency in boxing.
Weight training is usually recommended after boxing sessions by experts and trainers.
Do Boxers Go to the Gym?
Most professional boxers go to the gym but not on the same days as they have boxing training. They schedule their workout sessions in a way that boxing and weight training don’t overlap.
Some boxers go to the gym for weight training and have boxing sessions on the same day. They have different timings for both workouts. A boxer may have boxing sessions in the morning and then weight training in the evening.
Most professional boxers go to gym on alternate dates to make sure they are in shape.
Can You Get Ripped by Boxing?
If you want a ripped body, then boxing might not be the proper workout for you. While it does help build muscle, strength, and agility, it can actually be counterproductive in getting ripped. Going to the gym and weight training will help you get ripped.
Since boxing is a calorie-intensive workout, muscle mass is actually burned while you train, which will help you stay fit and strong but will not help you get ripped.
Through careful diet planning and training, you will lose weight, look lean, and even get ripped to some extent, but for the best results in terms of strength and muscle mass, weightlifting in the gym is still the best way to go.
Final Thoughts – Which Is Better? Weightlifting in Gym Or Boxing?
It depends on what kind of body you’re looking for and your main goal. If you’re looking to lose weight fast and have a lean body, boxing is the proper workout for you. If you want to gain muscle and look bulky, weight training is what you should focus on.
Although you can simultaneously do both workouts together, most people will only opt for one given the time constraints and everything.
Overall, I would recommend a gym routine as the exercises are simple yet effective, easy to learn and follow and gyms are available in almost every city/town in the world.
