What are the benefits of women boxing and how it positively influences psychophysical health?

Increasing muscular strength and agility, greater discipline, focus skills and empowerment feelings are just some of the reasons that push ever more women to try boxing. This sport is indeed a great means for improving physical shape and self-confidence and promoting mental well-being.

Once considered mainly as a sport for men, boxing has now become a practice appreciated and increasingly popular for women, thanks to its multiple benefits for body and mind. If until a few years ago boxing was traditionally associated just with thoughts of brute force, violence and virility, where physical power seemed to be the only requirement for success, now this fascinating discipline has transformed greatly through several phases, culminating with the inclusion of the women’s boxing category at the Olympics London 2012.

The entry of women into the ring contributed to challenging gender stereotypes and giving rise to a new paradigm, in which boxing has become a means to express power and physical resistance, but also strategic intelligence, emotional awareness and determination. In other words, a proof that true strength lies as in muscles as – especially – in the ability of facing challenges with courage, discipline, a clear and reactive mind, breaking down barriers and opening new horizons for anyone who wants to test themselves and grow in this sport.

If practiced consistently, women boxing can give great satisfaction, which goes well beyond physical improvement, becoming indeed a powerful means for building confidence, self-esteem and greater self-awareness, synonymous with empowerment, personal growth and resilience, and helping to take in a strong mindset to feel ready to face all challenges in life.

History of women boxing: the long way until the inclusion in Olympics London 2012

The history of women boxing over the last centuries tells of continuous struggle for equality, visibility and recognition in a sport that was always dominated exclusively by men. Although boxing has also been practiced by women in ancient ages, they were always the minority compared to men, and its evolution as a competitive officially recognized discipline has been extremely slow, marked by countless clashes against prejudice and discrimination. Many of these, fought in the shadows, have laid the foundations for a revolution that is still ongoing.

The first official records of female boxing date back to the 19th century, but for a long time women who dedicated themselves to this sport were just exceptions, looked suspiciously or reduced to a mere exotic curiosity very often. In the Victorian age, while men enjoyed many opportunities to engage in regulated and recognized matches, the few women who dared to challenge conventions found chances exclusively in private entertainment shows for circus, in which boxing was seen more as a bizarre event than as a competitive competition, even punished or discouraged with severe social and legal sanctions.

Between late 19th century and early 20th century, despite little attempts to arrange official women’s competitions, cultural and institutional opposition remained fierce, as boxing, with its physically demanding nature and fighting spirit, continued to be perceived as completely incompatible with the classic concept of femininity, which imposed grace, composure, bodily expression limited to contexts deemed more “appropriate” to women’s social role.

To witness the real origin of women’s boxing, at least as we know it today, it took to wait until 1970s and 1980s, a crucial period for the rise of women’s liberation movement, which fought for equal rights and the recognition of equal opportunities in all social and cultural aspects of life. It was precisely now, with this deep change and growing political awareness, that the first female athletes, challenging male dominance in a sport considered exclusively “for men”, match after match began breaking social and cultural conventions been rooted for centuries, paving the way for a new vision of boxing. In the US, pioneering champions emerged such as Barbara Buttrick, the first world champion of female boxing in 1957, and Christy Martin, who in the 1990s, leveraging her talent and visibility, took women boxing into the spotlight of mainstream media, thus transforming a still marginal discipline into a phenomenon of global interest.

It was by the determination and courage of these athletes that very important international organizations, such as WBC (World Boxing Council) and WBA (World Boxing Association), introduced women’s championships, finally recognizing boxing as a competitive discipline for women too. The first female athletes to get international recognition were Laila Ali, daughter of the legend Muhammad Ali, with an extraordinary talent and indomitable determination that allowed her to establish herself as one of the greatest she-boxers, and Ann Wolfe, who dominated in lower divisions, earning respect and admiration for her technical ability and for her mental strength and determination, becoming an icon of power and resilience in the world of this sport.

But the popularity of women boxing remained for long time limited to a little audience, away from the spotlight of big arenas and media attention, reserved instead to men matches, a shadow that obscured its evolution and recognition. The turning point occurred only a few years ago, with the inclusion of women boxing in the Olympics London 2012, a historic milestone that marked the definitive entry of the discipline into the elite of world sports.

For the first time in the history of Olympic Games, women boxing was officially recognized as a true discipline, with weight categories of 51kg, 60kg and 75kg, thus marking a fundamental victory for gender equality in sport. This event placed women boxing on an equal treatment with men boxing, contributing to greater visibility and appeal for women, attracting global media attention and expanding the audience of fans.

In addition to growing interest, women boxing also brought a significant regulatory changes, including improved safety conditions for athletes and the launch of exclusively female professional leagues, thus consolidating its role and visibility in the global sporting scene.

Today, approaching this wonderful discipline is easier than ever, thanks to the vast offer of courses and training programs dedicated to women, which allow to experience all the benefits for body, mind and self-esteem that boxing can give to all women.

Women boxing: all the benefits for body, mind and spirit

Women boxing is not just a combat sport, is a path of personal growth and multiple benefits on a physical, mental and emotional level. More and more women are choosing to approach this discipline for the possibility of engaging in a complete workout for developing strength, agility and resistance, but also for its extremely positive impact on personal confidence and psychological well-being.

Women boxing significantly contributes building a resilient mindset, to face challenges with determination, inside and outside the ring. Learning to fight in this discipline involves not only improving physical abilities, but also strengthening self-confidence, a key skill for facing life with greater confidence. Knowing how to handle oneself under pressure and developing quick reflexes translates into concrete advantages for everyday life, since the awareness of one’s ability to react with clarity, even in difficult situations, is precious and goes well beyond just practicing sports.

But the reasons that pushed more and more women stepping into the ring are many. Here’s a list of the main benefits that this extraordinary discipline can offer to women (and more):

1. Improving physical shape, power, endurance and agility

Practicing women boxing is a unique opportunity to train all muscles in body in an intense and effective way. Each training session stimulates different motor skills, making it an ideal activity for improving strength, developing resistance, agility, coordination and joint mobility.

From muscle toning to core power, boxing helps improve fitness level in all its aspects, with obvious benefits for both health and athletic performance:

• Strength and muscle tone: punches, such as jabs and crosses, strengthen arms and shoulders, while lateral movements in the ring tone legs and glutes. In addition, exercises like squats and lunges help to further improve leg strength, while the core is stressed in every movement, allowing further development of stability and power skills, essential in every punch;
• Cardiovascular resistance: high-intensity workouts, like circuit training with combos of punches and aerobic exercises, are phenomenal in stimulating the cardiovascular system. After a few sessions, clear improvement in resistance to fatigue is visible, which translates into being able to maintain a high intensity even for longer;
• Weight loss and definition: alternating high-intensity exercises, such as shadow boxing (boxing in the air) and punching bags, is excellent for boosting metabolism and increasing their calorie consumption. The result is a reduction in fat mass and a more sculpted toned body;
• Agility and coordination: the rapid execution of combinations of punches and fast movements improves hand-eye coordination and reactivity to stimuli. This allows to anticipate opponent’s moves and react promptlyin dangerous situations;
• Joint mobility: dynamic workouts, like working with the punching bag or performing rotational punches, help improve muscle and joint flexibility. These are essential to reduce the risk of injury, especially when performing fast or twisting movements.

2. Increasing skills of reaction and self-defense

Women boxing is not just a sport like others, but a real school of self-defense, which instills in practitioners an unparalleled personal confidence. Each training session helps develop greater awareness of one’s body, transforming every woman into a confident and prepared person capable of facing daily challenges with determination and grit. Here’s how:

• Quick reflexes: every movement, every combination of blows sharpens reflexes, a reactivity that goes far beyond the ring. Outside of the sporting field, this action translates into an ability to respond quickly and effectively in dangerous situations, allowing an immediate and decisive reaction when necessary;
• Cool head under pressure: boxing teaches the importance of maintaining mental control and clarity, even when stress is intense. The discipline strengthens the ability to keep calm and focused, developing a mental strength that is key in moments when fear risks overwhelming the ability to react. This mental resilience applies in all the situations of imminent danger, yet in everyday’s difficulties, allowing to calmly and lucidly face the most complex tasks;
• Body awareness: no boxing movement is random, but a strategic and conscious act, in which the body becomes the protagonist of a calibrated dance. Women practicing boxing develop a greater perception of their own movements, acquiring confidence in navigating space with dexterity. This body awareness allows to anticipate and prevent any threat and to react promptly and decisively when needed;
• Defense and attack techniques: boxing is not just teaching how to hit, but offers a wide range of defensive techniques, such as parries, dodges and movements, which are essential in emergency situations. These skills promote self-defense, ensuring effective protection for yourself and your loved ones every time.

3. Reinforcing mind and spirit, supporting personal growth, resilience and empowerment

In addition to so many physical benefits, women boxing stands out for the benefits it brings to mind too, helping to manage stress and anxiety and reinforce self-efficacy:

• Increased self-esteem: each workout is an achievement that increases awareness of one’s resources and abilities. Overcoming physical and mental limits, achieving goals and checking daily tasks fuels a positive vision of the self. This process strengthens self-confidence, turning self-perception into a flexible resource to use everywhere;
• Stress relief: the intensity of boxing training acts as a powerful remedy against stress. Each blow inflicted on the punching bag is an outlet for repressed emotions, thus promoting a sort of active meditation that reduces anxiety and restores emotional balance, similar to the practices of yoga or meditation;
• Resilience and determination: overcoming fatigue, learning from failures and facing challenges with determination develops a resilience that goes well beyond the ring. Boxing teaches that standing up again after every fall is key, strengthening the ability to face difficulties with determination and perseverance, without ever giving up;
• Development of discipline: boxing promotes a strong sense of personal responsibility. Each session requires commitment and consistency, encouraging the acquisition of habits revolving around time management and goal-focus. This discipline acquired in gym positively reflects in many other areas of life, improving the management of priorities and the approach to challenges, both personal and professional;
• Improved concentration: calculating every move, anticipating opponent’s actions and perfecting one’s technique not only sharpens physical dexterity, but develops a deep concentration to be applied on many levels. This mental training strengthens the ability to stay focused, clear-headed and prompt, essential qualities in optimal time management, in studying and in facing complex and challenging situations;
• Sense of community: the gym becomes a fertile environment for collective growth, where meeting other women united by the same passion, fosters mutual support beyond sport. Training together shapes solid and deep bonds, nurturing a strong sense of belonging that enhances individual growth paths and enriches the collective ones, offering a unique chance for empowerment and mutual support.

Buglioni Boxing Academy by Leone 1947 at Forte Village, a perfect place to experience the amazing benefits of women boxing

The best way to experience the benefits of women boxing is certainly training in professional facilities, such as the Buglioni Boxing Academy by Leone 1947 at Forte Village, the affordable luxury resort located in the enchanting town of Santa Margherita di Pula, near some of the most beautiful beaches in Sardinia and just 45 minutes by car from Cagliari.

A facility recently awarded as “World’s Leading Sports Academy 2024” (best world’s sports academies), and “World’s Leading Sport Resort 2024” (excellence in world’s sports resorts), two important acknowledgments that attest to the high quality of over 20 sports academies hosted within the 50 hectares of clean nature surrounding the Resort, dedicated to teaching disciplines like basketball and football, swimming, fencing and, of course, boxing.

In this safe, welcoming and stimulating environment, women (and not only) will have the opportunity to learn the fundamentals of boxing and hone their technique under the expert supervision of highly qualified experts, including multiple British featherweight champion Frank Buglioni, whose extraordinary background and passion for teaching come together to offer a unique training, which refines physical skills and helps develop a winning mentality that extends even far from the ring.

Each training session is designed to bring out the top potential of each student, stimulating a growth process that develops through personalized training, adapted to specific personal needs and goals. Thanks to an integrated approach that blends physical, emotional and mental aspects, Forte Village Boxing Academy creates the best environment to refine the strength and resistance of body, but even mental resilience, essential to face the challenges of everyday life with greater confidence. Whether the goal is to improve one’s physical condition, acquire skills in self-defense or reinforce self-esteem, each step taken within the academy becomes a unique opportunity for transformation and personal growth.

The classes take place from Monday to Friday (and from May to September), at the Sport Academy Center, 10.00am – 11.00am for adults and 4.00pm – 5.00pm for children aged six years old and over. Don’t miss the opportunity to take private lessons (on request).

For further information or for booking lessons at the Academy, please call to +390709218818 or write to holiday@fortevillage.com.

Do you want to discover the benefits of women boxing and spend a dream vacation in a true paradise? Book your stay at Forte Village Resort in Sardinia