It’s no secret that boxing is an incredible full-body workout, but aside from the physical benefits, there are several mental health benefits as well. At Mercedes Club, we have daily NYC boxing classes and a dedicated boxing studio, so you can get your body and mind right:
1. Weight Loss
Boxing burns calories quickly. A typical session burns between 500 and 1,000 calories an hour, depending on the intensity. The combination of cardio and strength training sheds excess fat while preserving lean muscle mass.
2. Next Level Cardio for Heart & Lung Health
The constant motion from punching, footwork, and defensive moves keeps your heart rate consistently elevated, fostering improved cardiovascular endurance and reduced risk of both heart and lung disease.
3. Build Strength & Muscle Tone
Boxing engages several muscle groups including the arms, shoulders, core and legs. The repeated punching and defensive movements build upper body strength while footwork and squats build lower body muscles. Unlike most traditional weightlifting routines, boxing develops functional strength and improved movements used in everyday activities
4. Increased Coordination and Reflexes
Rapid responses and precise motions are important in boxing. You become more responsive in the workout itself but also in everyday life by improving hand-eye coordination, agility & reflexes. These skills also keep you balanced and prevent injuries as you age.
5. Boosts Endurance & Stamina
Boxing is a test of endurance. The rapid rounds work your muscles, lungs and heart harder to build stamina. After just a few boxing classes, you'll notice increased energy and less fatigue in your daily life.
6. Core Strengthening & Posture Improvement
Every punch comes from the core, naturally making boxing one of the best core workouts. The turning, pivoting, and defensive motions all work your abdominal muscles, helping to improve posture and reduce back pain.
7. Improves Mental Toughness and Focus
Boxing requires strategic thinking, quick decision-making and discipline. Training builds mental toughness, focus and resilience that transfers to other areas of life, work and personal challenges.
8. Releases Stress & Boosts Mood
Whether you’re hitting the bag or sparring, boxing will help release stress and frustration. Boxing releases endorphins - the body's feel-good chemicals - which lower anxiety and depression, making it one of the most effective (and productive) ways to unwind, which is essential during NYC winters.
9. Improves Self-Defense
Although primarily a workout, boxing also teaches you basic self-defense techniques. Learning how to punch, dodge and be situationally aware will increase your confidence that you can protect yourself if needed.
10. Fun, Engaging & Never Boring
Unlike repetitive gym routines, boxing is dynamic and always changing. A mix of shadowboxing, heavy bag training, mitt work and foot drills keeps workouts interesting. Boxing tests you in new ways - it's a workout you'll look forward to - whether you train alone or in a group boxing class.
Boxing is a vigorous, full-body workout that tones your body, sharpens your mind and improves your mood. For beginners to experienced athletes - adding boxing to your fitness routine can benefit every aspect of your life.
Interested in group boxing classes in Hell’s Kitchen or Midtown West?
Mercedes Club’s class schedule has what you need. Give us a call or submit a Membership inquiry and we’ll be in touch to schedule a tour.