For a long time, boxing and kickboxing were seen as men's sports. Today a large share of the people walking into gyms are women. Some come to get fitter, some to feel safer and some simply to shake off the stress of the day. What they have in common is realising, a few weeks in, that the sport gives them far more than they expected.

Graphic showing what women gain from boxing and kickboxing and the worries they raise most often
Most of the questions that come up before starting are answered in the very first class.

What you gain

Boxing and kickboxing are cardio and strength training at the same time. Working in rounds builds endurance quickly, and punches and kicks work the whole body from your legs to your shoulders. With regular training your posture improves, your core gets stronger and you feel more energetic in everyday life.

Perhaps the biggest gain is confidence. The feeling you get the first time you throw a combination cleanly, or finish a round without stopping, stays with you after you leave the gym. Learning to read distance, stay calm and make quick decisions also lays the foundations of self-defence.

Will I get bulky?

It's the question we hear most. Boxing and kickboxing training makes your body look toned and athletic, not bulky. Building big muscles takes a specific strength programme and a matching diet, whereas combat sports are built mainly on endurance, speed and functional strength.

Will I get hit?

Not at the start. In the early stages there's no partner contact; training is built around bags, pads and shadow boxing. Sparring only comes up when you want it and feel ready, and it's always controlled. Plenty of women train purely for technique and fitness without ever sparring.

Is my level good enough?

You don't need to be ready to start. Sessions are planned around your level; in your first class you learn the basic stance and punches and set the pace yourself. Never having done any sport isn't an obstacle; in fact it's one of the starting points where we see the fastest progress.

What to bring to your first class

Comfortable leggings or shorts, a sweat-wicking top, clean indoor trainers, a towel and water are all you need. If you have long hair, tying it back firmly will keep you comfortable throughout the session. Gloves and wraps aren't essential for your first class; once you start training regularly, we can talk about what to buy.

If you have any other questions, just ask. A trial class is the easiest way to get a feel for the gym and see whether the training suits you.

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