Does boxing increase height?

Boxing has recently become more popular as a form of exercise to improve physical fitness and a fun way to challenge the mind and body. But some start asking whether practicing boxing can help them stand taller or simply stunt their growth. Where is the true answer? Let’s find out!

First, why do people think boxing increases height?

It is easy to recognize that taller boxers often have a great advantage over their shorter counterparts due to their longer reach, allowing them to maintain distance, send powerful blows from a safer distance, and control the pace of the fight. That’s why people think that engaging in boxing training might result in a height increase or at least promote better posture and spinal alignment. This belief is even reinforced by the physical demands of boxing, which consist of extensive core and upper-body strength training.

So, does boxing increase height?

The short answer is NO.

Boxing, or any sport, cannot affect bone growth or height beyond what is genetically predetermined. However, it can enhance proper posture, spinal alignment, and core strength, giving the illusion of standing taller and contributing to overall physical confidence and presence. Also, the emphasis on height and reach in boxing may attract those naturally taller or who aspire to improve their physical attributes through training.

Once again, remember that our genetic factors and the growth plates in our bones mainly control our height. If our growth plates fuse, bone growth stops, and our height is essentially set. At that time, no matter what sport you play, even boxing, only helps our posture and overall fitness, not stimulate bone growth for height growth.

What are the benefits of boxing training?

Improve heart health

The rigorous and dynamic nature of boxing workouts, which often include a combination of aerobic and anaerobic exercises, such as jumping rope, shadow boxing, and sparring, effectively elevates heart rate and strengthens the heart muscle. Through consistent training, you can experience improved circulation, lower blood pressure, and enhanced cardiovascular endurance, leading to better heart health and reduced risk of cardiovascular diseases.

Supports weight loss

Practicing boxing regularly has been shown to reduce body fat and promote overall body composition. For instance, a 150-pound person can burn 390 to 558 calories or even more if he performs a 60-minute session. Even joining simulated boxing by using a gaming system helps burn calories.

Improve whole-body strength

A good punch includes your lower limbs pushing against the ground and the rest of your body to send power through the strike. That means the lower limbs, as well as the core muscles, are a vital part of the punching movement.

Boost balance

Boxing is a movement-intensive activity because it consists of coordinated footwork to help develop reactive movement strategies to changing conditions. One study found that boxing training promoted balance among people recovering from a stroke [1]. Another study pointed out that the boxing program helped reduce fall risk and improve balance scores for those affected by Parkinson’s disease [2].

Enhance coordination and agility

Boxing drills and sparring sessions challenge the neuromuscular system and promote greater coordination between the brain and muscles. Over time, individuals who engage in boxing training experience enhanced balance, agility, and proprioception, enabling them to move with greater fluidity, speed, and precision both inside and outside the ring.

How to get started with boxing training?

Look for a beginner class

Learning the basic punches is necessary before finding your rhythm in a boxing class. It is not too hard to find boxing studios near you or simply call the gym to ask whether a boxing class is beginner-friendly.

Begin with a studio before doing it at home

Make sure you learn the proper technique and footwork at a gym studio before boxing at home. Although there are many online classes and tutorials, it is not easy if you do not have someone to coach you. It is vital to join in-person boxing classes so that an instructor can give direct feedback and helpful tips you can apply later.

Use videos and apps

If you feel confident in your technique, you can create your boxing workouts at home. Follow live and on-demand classes or at-home workout videos led by certified instructors. Some good programs include Boxing & Barbells On Demand, FightCamp, or Title Boxing Club On Demand.

Start slow

Instead of jumping into boxing workouts daily, you should start with two to three classes every week. This helps your body have a chance to adapt, and you might be excited to come back for more. Besides, you should add in two to three full-body strength workouts, such as squats, pushups, and wall sits, to get a well-rounded fitness routine.

What should you eat before, during, and after boxing training?


You need to consume quality carbohydrates, lean protein, and little fat for about two to four hours before practicing. Try half a whole-grain pita stuffed with a slice of cheddar cheese, tomato, Romaine lettuce, and sliced turkey, with an apple on the side. If your session lasts more than 60 minutes, you should have a good snack 45 to 60 minutes before working out, such as a banana with a tablespoon of peanut butter, a small cup of oatmeal, or a slice of toast with a tablespoon of nut butter.


Water is everything you need if your workout is less than 60 minutes. Make sure to get 6 to 8 ounces every 15 minutes. But for sessions over 60 minutes, you should supplement 75 to 100 calories of carbohydrates, like a banana, handful of grapes, or a sports drink, every 20 to 30 minutes, alongside the same water recommendations.


Eat a modest meal with carbohydrates, healthy fat, and protein to recover; for instance, try a jelly and peanut butter sandwich, with a banana. If you are not prepared, consider a whole-grain energy bar, nuts and dried fruit, a cup of fat-free or low-fat chocolate milk, or a sliced apple with 1 tablespoon of nut butter. And do not forget to drink at least 16 to 20 ounces of water.

In summary,

While the myth persists that boxing can lead to increased height, the reality is that it does not directly influence the growth of bones beyond genetic predisposition. However, the journey into boxing offers other benefits that extend far beyond height. From improved cardiovascular health to increased strength, agility, and more, the rewards of boxing are profound and far-reaching. Always remember to maintain a balanced and healthy lifestyle to support proper growth and development


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