Do Boxing Pads Build Muscle?
One of the best full body workouts you can do is boxing. The sport is effective at improving your strength, stamina and endurance, as it works the core muscles and gets your heart pumping. The popularity of boxing is so widespread, that the global boxing equipment market is expected to increase by a whopping $260.17 million by the year 2027.
A punch bag and gloves are not the only pieces of kit needed in a boxer’s arsenal. We would recommend investing in boxing pads to elevate your training to new heights.
Have you ever wondered, do boxing pads build muscle? We will answer this question in this article.
What are boxing pads?
Boxing pads, also known as focus pads or focus mitts, are cushioned targets which are used by boxers, martial arts fighters and athletes for training. Athletes have used boxing pads for centuries, because they allow you to perform a wide variety of strikes, hits, kicks and drills.
One person wears the boxing pads on their hands and holds them up in front of a boxer, who gets to hit and strike the pads to their heart’s content. What better way to work up a sweat and burn hundreds of calories?
What are the benefits of boxing pad work?
Training with boxing pads offers numerous benefits, such as:
- Improve your accuracy, precision and speed.
When two partners are training with boxing pads, you are both relying on your aim, hand-eye coordination and spatial awareness. It will also sharpen your reflexes and timing, so you will learn to react to strikes quicker.
With more practice, the punches will land more naturally and rhythmically.
Training with pads also enables you to receive feedback from your partner and any people who watch. This will help you correct things, such as your form, or your stance.
- Work on your punching power.
With every punch you throw at the pads, the better you will learn to harness your power into those punches.
So, every time you are standing in front of the boxing pads, you will develop better punching techniques, because your partner will be able to physically feel what works well and what doesn’t work well.
- The cushioned material offers terrific protection for the hands.
Wearing a large, cushioned mitt is so much more comfortable (and far less painful) than allowing your training partner to punch your bare, unprotected hands!
- Stimulates a live fight.
Pad work is a cool way of replicating a live boxing fight. Standing directly opposite your partner psychologically prepares you to face an opponent.
Boxing pads also force you and your partner to move around, so you can mimic the movements you both would make in a match.
If you only train on a punchbag or boxing dummy, you might become lazy, because there is no competition element and no partner in front of you who can block your hits.
- Stress relief.
Boxing training is a healthy outlet for stress relief. When you repeatedly hit the boxing pads, your brain increases the production of endorphins (feel-good hormones which create feelings of wellbeing).
Research has shown that non-contact boxing provides a cathartic release of anger and stress, which results in improved mood, self-esteem, coordination and confidence.
- Teaches you self-defence skills
Boxing pads are amazing for learning self-defence skills, as you are reacting to all the strikes that your partner is throwing. Not only this, but you can visualise how your partner is delivering those hard blows.
Hence, boxing pads are excellent for building offensive and defensive skills.
Do boxing pads build muscle?
So, do boxing pads build muscle?
Boxing pad practice will help tone your body, because this piece of equipment requires the correct punching power, stance, balance, footwork, lightning-fast reaction times and weight shifting.
Training with boxing pads also helps you build muscular endurance throughout your entire body, which will increase your fitness level and stamina for other forms of activity.
However, boxing alone isn’t going to build muscle. Boxers who are looking to build muscle should supplement their pad work with resistance training, as the physical act of lifting heavy weights will stimulate the release of muscle-growing hormones.
Have you ever wondered how professional boxers have an impressive physique? That is because they do all sorts of exercises to stay in shape: such as heavy bag work, strength and conditioning, skipping, and cardio (as well as boxing pad work).
Where can I buy boxing pads?
Here at Sports Maxx, we offer a wide range of high-quality Focus Pads, which are suitable for people of all abilities.
Our boxing pads are sure to elevate your training and secure your optimal speed. The gel-cushioned surfaces, padded construction, and durable leather finish ensure that our focus pads protect both training partners.
Below, we have spotlighted some of our favourite boxing pads, so read on to find out more.
These classic black focus smartie pads can withstand the most difficult and hard training sessions.
The shock absorption technology disseminates the impact of force equally throughout the pad and reduces the risk of injury to the minimum.
We love how lightweight these round pads are, even though the thick padding can easily take a variety of power punches, jabs, hooks, kicks, body shots and many other martial arts sessions.
Click here to shop our Maxx Round Smartie Pads (Single Pad Black).
These ultra-light mitts are excellent for improving the speed and accuracy of your punches. They are durable enough to take any hit, thanks to the Rexion Leather material and shock-absorbing foam.
The curved design of these boxing pads allows for uppercuts, as well as hook and jab combinations, making it a fantastic training tool.
There is also additional wrist padding, for maximum comfort and protection for the hand and wrist.
Click here to shop our Maxx Aero Leather Gel Curved Focus Pads (Black/Red)
Kickboxers of all abilities will love these focus pads. These are ideal for training with a target zone in mind.
For the material, we use a high impact foam, which is both lightweight and strong enough to absorb the hardest of blows.
Our focus pads are perfect for boxing coaches and martial arts instructors for their students to practice their high kicks, hooks and jab techniques.
Click here to shop our Maxx Smartie Focus Pads (Hook and Jab Black/White).
This boxing set is a fantastic choice for both newbies to the sport, or experienced boxers who are looking to upgrade their equipment.
Included in this set are a curved focus pad in our brilliant blue colour, as well as matching boxing gloves and FREE hand wraps.
You can choose the size of your gloves, as we offer:
- 4oz
- 6oz
- 8oz
- 10oz
- 12oz
- 140z
- 16oz
We do not compromise on the quality of our junior size boxing gloves (4oz to 8oz)- these are the same high standard and quality as our adult sizes, providing excellent protection and support for young hands.
Click here to shop our Maxx Curved Focus Pads with Gloves and FREE Hand Wraps.
How do you train with boxing pads?
If you are a beginner, follow these tips below on how to train safely with focus pads:
- Always warm up before using focus pads, to prepare your body.
- Make sure the focus pads are securely fastened on your hands. If the focus pads slip off while your partner is delivering blows, you could seriously injure your hand and arm.
- Make sure the person punching the pads wears boxing gloves. You should not punch the focus pads with bare fists.
- You and your partner should discuss what drills and combinations you will be practising on the pads. This is so that you can both visualise where the punches will land and what positions the focus pads need to be in.
- It is vital that you and your partner are well synchronised, so that you both feel safe and at ease during the training session.
- To make it easier, try measuring where the punch will land on the focus pad first, so you can both observe the distance from your hand to the pads.
- Always use the same rhythm when hitting the focus pads.
- Remember to stay well hydrated during your training session.
- Take rest breaks when you or your partner get tired.
When holding focus pads:
The person holding the pads should have their elbows bent. Don’t hold the pads close to your face, as you could get punched in the face by accident. Also, don’t hold your arms too far apart, because you need to protect your shoulders.
Hold the focus pads still and firm. Offer some resistance when your partner delivers blows. This will help you calculate the efficiency of their shots.
Allow yourself and your partner plenty of space, so that you can both move around and step backwards.
You and your partner could be leaning, ducking, dodging and weaving. You could also be turning your bodies around at different angles and delivering blows at different heights.
