Boxing for Beginners: Complete Guide to Start from Scratch

You've been thinking about trying boxing for a while. Maybe you've seen it in movies, followed some fights, or simply want a workout that truly challenges you. But something holds you back: you don't know where to start, you worry about not being fit enough, or you imagine the gym will be full of intimidating people.

I understand those concerns perfectly. As a boxing instructor with over 15 years of experience in Viladecans, I've seen hundreds of beginners go through exactly the same thing. And I'll tell you a secret: almost all of them end up wondering why they didn't start sooner.

In this guide, I explain everything you need to know to take the first step with confidence.

Why Boxing Is Perfect for Beginners

Before getting into techniques and equipment, let's break down the main mental barriers that hold beginners back.

You Don't Need to Be Fit

This is probably the most widespread myth. People think they first need to get in shape and then start boxing. It's the opposite.

Boxing gets you in shape. You don't need to arrive prepared. Your instructor will adapt each session to your current level. If you get tired climbing stairs today, that's fine. In a few weeks you'll notice the difference.

I've had students who arrived overweight, without having exercised in years, and in 3 months their physical transformation was remarkable. Boxing works the entire body: cardio, strength, coordination, agility. It's the most complete workout that exists.

Your Age Doesn't Matter

At Ryutai we have students from 18 to 60 years old. Boxing adapts to you, not the other way around. The important thing is to start with correct technique and progress at your own pace.

In fact, starting as an adult has advantages: you're more aware of your body, you follow instructions better, and you have more discipline to be consistent.

Recreational Boxing Isn't Violent

When people think of boxing, they imagine professional fights with knockouts. But 99% of people who practice boxing never step into a ring to compete.

Recreational boxing focuses on:

• Learning correct technique
• Working with bags and pads
• Improving physical condition
• Developing coordination
• Releasing stress

You can train boxing your whole life without receiving a single punch. Real contact (sparring) is completely optional and only practiced when the student is ready and wants to do it.

Unique Benefits of Boxing

Why choose boxing over other sports? Because it offers a unique combination:

• Extreme cardio: You burn more calories than running
• Functional strength: You work all muscles
• Coordination: Hands, feet, sight, reflexes
• Stress release: Nothing like hitting a bag after a hard day
• Confidence: Knowing you can defend yourself changes how you move through the world
• Community: The boxing gym creates special bonds between training partners

What to Expect in Your First Boxing Class

I know uncertainty holds many people back. That's why I'll tell you step by step what will happen in your first class.

Before Arriving

What to bring:

• Comfortable athletic wear (t-shirt and shorts or leggings)
• Sports shoes (running shoes work)
• Small towel
• Water bottle

About nerves: It's normal to be nervous. Everyone who has walked through that door was nervous too. The gym staff is used to receiving beginners and will make you feel welcome.

During the Class (Step by Step)

1. Welcome (5 minutes)

The instructor will greet you, ask about your previous experience (even if it's none) and any injuries to keep in mind. They'll briefly explain how the class works.

2. Warm-up (10-15 minutes)

We start easy: joint mobility, some jogging, exercises to activate the body. The instructor will set the pace. If something is difficult, go slower. No one will judge you.

3. Hand Wrapping (5 minutes)

They'll teach you how to wrap your hands. It's important to protect wrists and knuckles. At first the instructor will help you or even wrap them for you.

4. Basic Technique (20-25 minutes)

This is where the fun begins. You'll learn:

• Correct guard: Hand and foot position
• Jab: The basic front punch
• Basic movement: How to move around
• Simple defense: Covering and dodging

The instructor will keep correcting your posture. It's normal to feel clumsy at first. We all go through that.

5. Bag or Pad Work (15-20 minutes)

Now you'll apply what you've learned hitting the bag or pads (mitts held by a partner or instructor). This is the most fun part. You'll feel the satisfaction of connecting punches and the physical effort.

6. Cool Down (5 minutes)

Stretching and breathing so your body recovers gradually.

After Class

What you'll feel:

• Pleasant tiredness (you actually worked)
• Possible frustration with coordination (it's normal)
• Endorphin rush (boxing is addictive)
• Wanting to come back

About soreness: You'll have it. Muscles you didn't know existed will remind you they exist the next day. It's a good sign: it means you worked. Over time, your body adapts.

Basic Techniques You'll Learn

I'll explain the fundamental techniques so you arrive at your first class with an idea of what you'll work on.

The Correct Guard

The guard is your base position. Everything starts and ends here.

Foot position:

• Feet shoulder-width apart
• Lead foot pointing forward (left if you're right-handed)
• Rear foot at a 45-degree angle
• Weight distributed on the balls of your feet
• Knees slightly bent

Hand position:

• Fists at cheekbone height
• Elbows close to body
• Chin protected (slightly tucked)
• Shoulders relaxed but alert

Common mistake: Dropping your hands. It's the first thing the instructor will correct. Hands up always.

Jab (Front Straight Punch)

The jab is the most important punch in boxing. It's your main weapon for maintaining distance, measuring your opponent, and setting up combinations.

How it's executed:

1. From your guard, extend your lead arm (left if you're right-handed)
2. The fist rotates at the end to impact with the knuckles
3. The shoulder rises to protect the chin
4. The arm returns immediately to guard

Keys:

• Speed over power
• The fist goes straight out, like a piston
• Don't drop your other hand while punching

Cross (Rear Straight Punch)

The cross is your power punch. It comes from behind and carries the force of hip rotation.

How it's executed:

1. From your guard, rotate your rear hip forward
2. Your rear arm extends straight to the target
3. Your rear foot pivots, heel lifts
4. Your whole body participates in the punch
5. Return to guard quickly

Keys:

• Power comes from legs and hips, not the arm
• Shoulder protects chin during the punch
• Maintain balance

Hook

The hook is a curved punch that attacks from the sides. Ideal for getting around your opponent's guard.

How it's executed:

1. Elbow raises to shoulder height
2. Fist describes a horizontal arc
3. Hip accompanies the movement
4. Impact is with the knuckles, not the forearm

Keys:

• Arm forms a 90-degree angle
• Don't open the punch too wide (telegraphs your intention)
• Keep your other hand up protecting

Uppercut

The uppercut comes from below. It's devastating at close range.

How it's executed:

1. Slightly bend your knees
2. Fist comes up vertically
3. Hip drives the punch
4. Impact from bottom to top

Keys:

• It's a short-range punch
• Don't lean back before punching
• Power comes from the legs

Footwork

Boxing is as much about legs as hands. Knowing how to move is fundamental.

Basic principles:

• Never cross your feet: You'll lose balance
• Lead with the direction foot: If going right, move right foot first
• Short steps: Keep a stable base
• Always in guard position: After each movement, end balanced

Equipment: What You Need and What You Don't

One of beginners' fears is not knowing what to buy. Let's clarify it.

Essential (but not for your first class)

Boxing wraps (5-10 euros)

They protect wrists and knuckles. They're strips of fabric wrapped around hands before putting on gloves. There are different lengths (2.5m, 4m, 4.5m). To start, 4-meter ones work well.

Boxing gloves (30-80 euros)

For training, 12-14 ounce gloves are most versatile. Basic brands (Everlast, Venum, RDX) offer decent quality for starting out. No need to spend 150 euros on high-end gloves until you've been training for a while.

Recommended (but optional at first)

Mouthguard (10-30 euros)

If you're going to spar, it's essential. If you only train technique and bags, you don't need it at first.

Specific clothing

Boxing or thai shorts, breathable shirts. But any comfortable athletic wear works perfectly.

Shin guards

Only necessary if you also train Kick Boxing or Muay Thai.

What the Gym Provides

At Ryutai and most serious gyms, for first classes they lend you:

• Boxing gloves
• Wraps (though better to have your own for hygiene)
• Bags, pads, and all training equipment

How Much It Costs to Get Equipped

Minimum budget: 40-50 euros (wraps + basic gloves) Recommended budget: 80-100 euros (wraps + medium-quality gloves + mouthguard)

Don't be fooled by "professional" equipment costing 300 euros. For starting out, the basics are enough. When you've been training for months and know what you need, then decide whether to invest more.

5 Boxing Myths That Hold Beginners Back

Let's debunk the false beliefs I've heard hundreds of times.

Myth 1: "You need to be fit before starting"

Reality: Boxing gets you fit. That's precisely its purpose. Nobody arrives in optimal shape on day one. Your body adapts with training. I've seen impressive transformations in people who started without having exercised in years.

Myth 2: "It's very violent"

Reality: Recreational boxing has as much contact as you want. You can train for years without ever doing real sparring. And when you do, it will be controlled, with protection, and always consensual. Beginner classes focus on technique, bags, and pads.

Myth 3: "It's only for young people"

Reality: We have students in their 50s and 60s who started from zero and train regularly. Boxing adapts to your age and physical condition. The important thing is to start with good technique and progress at your pace.

Myth 4: "I'll get hit hard"

Reality: In beginner classes you don't receive punches. Sparring comes much later, is optional, and is always controlled. Boxing is a technical sport, not a street fight. Respect between training partners is fundamental.

Myth 5: "It's only for men"

Reality: More and more women practice boxing. At Ryutai we have a growing percentage of female students who enjoy the training. Boxing is for anyone who wants to learn, regardless of gender.

Boxing Benefits You'll Notice Quickly

You don't have to wait months to see results. This is what our students experience:

Physical Benefits

In the first weeks:

• Better hand-eye coordination
• More cardiovascular endurance
• Feeling of lightness after training

In 1-3 months:

• Visible weight loss (if combined with good nutrition)
• More toned arms and shoulders
• Greater agility
• Better posture

After 6 months:

• Notable physical transformation
• Functional strength throughout the body
• Faster reflexes
• Much greater endurance

Mental Benefits

Immediate:

• Brutal stress release (hitting a bag is therapeutic)
• Endorphin rush after every class
• Better sleep quality

Medium-term:

• More self-confidence
• Greater concentration ability
• Discipline that transfers to other areas of your life
• Sense of achievement when mastering new techniques

Long-term:

• Self-assurance knowing you could defend yourself if necessary
• Community of training partners with whom you share something special
• A hobby you truly love

When Will You Notice Them?

• First class: Pleasant tiredness, endorphin rush
• First week: Better sleep, less stress
• First month: Improved coordination, more endurance
• Three months: Visible physical changes, basic technique mastered
• Six months: Complete transformation if you're consistent

Take the First Step

After reading this guide, you have all the information you need. You know what to expect, what to bring, what techniques you'll learn. Only one thing remains: try it.

At Ryutai we've been teaching boxing in Viladecans since 2016. Our atmosphere is family-friendly, without intimidation, designed so any beginner feels comfortable from day one. We're part of Team Calderón, with professional instructors who have trained hundreds of students.

Your first class is free and with no commitment.

You don't have to commit to anything. Come, try it, and decide afterwards. If you like it, great. If not, at least you'll have tried.

Message us on WhatsApp at 677 71 47 99 and book your class. We're at C/del Sol, 64, in Viladecans.

The only mistake is not trying.