Boxing provides many benefits and challenges. For example, it has the potential to turn lives around by providing focus and an outlet for pent up aggression. Boxing's greatest benefit might be in the training and preparation needed to reach the fighting level. Indeed, the actual fighting aspect need not be emphasized to realize boxing's many benefits.

The boxing workout improves every type of physical capacity: strength, power, coordination, aerobic fitness, anaerobic fitness and endurance. Exercises that are emphasized include, heavy bag, speed-ball spring-ball and medicine-ball work, skipping, running, weight-training (calisthenics mainly) and wind-sprints.

Exercises are shortened and combined to form a circuit or performed independently over a longer period. In short, boxing improves reflexes, endurance, flexibility, coordination, speed, power and cardiovascular fitness.