Weight-Lifting in Boxing

For the many years I’ve been involved with combat sports, I've noticed a common hesitation among trainers toward weight training, especially powerlifting. The prevailing belief is that weight training will make a fighter slow, but this idea is outdated and doesn’t align with the history of combat sports.

Take, for example, ancient Greece, the home of the mighty Spartans. Milo of Croton famously demonstrated the concept of progressive overload—a foundational principle in strength training—by carrying a calf on his back every day. As the calf grew heavier, Milo continued to lift it, gradually increasing his strength. This process of continually adding resistance is one of the oldest forms of building strength, yet many modern trainers are still wary of weight training in combat sports.

Many believe that lifting weights makes you slow or too bulky for boxing, but that’s simply not true. Fighters become slow or heavy when they train in only one style of lifting or overemphasize certain methods. For instance, let’s look at pyramid sets. In this method, you start with a lighter weight for higher repetitions, and as the weight increases, the number of repetitions decreases. Here's a simple example of a pyramid set:

| Weight (lbs) | Repetitions |

|--------------|-------------|

| 60 | 12 |

| 70 | 10 |

| 80 | 8 |

| 90 | 6 |

| 100 | 4 |

Pyramid sets are great for building strength, but if you focus only on this method, you limit the body's adaptability. Boxing requires a diverse range of physical abilities, so using multiple training protocols is crucial. To truly optimize strength for boxing, you need to train across various modalities, combining resistance training, conditioning, and mobility work. This approach keeps your body primed to use multiple energy systems, making you more explosive, faster, and better conditioned.

Weight training absolutely has its place in boxing. When done correctly, it enhances a fighter’s strength, speed, and endurance—key attributes in the ring. With a well-rounded training program, incorporating techniques like pyramid sets along with other methods, you can elevate your boxing game without sacrificing speed or agility.