When I think about climbing the ladder of aging, one of my main fears is that I won’t be able to fit all that I want to see and do into my life. For me, it is an awful feeling because I never want my parade to stop. Therefore, I am constantly seeking new activities that pique my fancy.

I want to make the most of the years to come and I suggest you do the same. Many women are living into their 90s and one of these women I knew was 93 years young and boxing! Never one to miss a new opportunity, I followed her advice and I’ve started boxing as a 50+ woman who now practices twice weekly.

It is important for all of us to concentrate on our lifestyle. Wholesome foods, daily exercise, supportive connections, and social activities all play a big role.

Women and men (get your fellas to join a group or take a boxing class, darling) with social connections are touted as an extraordinary source of comfort and support. I agree wholeheartedly.

Boxing for Women Over the Age of 50: Waking Up With Energy

I know advancing age takes its toll. I am fortunate that I wake up without aches and pains. And, darling, that my healed ankle never bothers me on rainy days so I can still wear my platforms. I am fortunate that I am always filled with energy.

Don’t get me wrong, I have my physical and emotional aging problems. After ankle surgery, my balance never returned to perfection so I hold onto railings. I had cancer and the emotional toll it took never completely fades. Boxing has given me a way of fighting back against these challenges, helping me build resilience both physically and emotionally.

My energy has changed direction. I relish spending alone time in the evenings with my Ultimate Concierge and puppy, America. This is instead of throwing the large dinner parties I used to. I worry about something happening to my husband, the man I adore, who is older. This is part of aging that I don’t like one bit and I know you don’t like it either.

You, like I, face issues as a woman over 50. Issues of retirement, coping with physical and emotional ageism problems. Caregiving, adult children, medical costs, and lack of social connections. Grandparenting, financial stresses, and of course, loss. Boxing can also be a wonderful activity to share with your family, such as your daughter, strengthening your bond and providing mutual support. Many women feel they are missing out on activities or experiences as they age, and that sense of missing can be discouraging. Boxing offers a way to reclaim those opportunities, helping us feel empowered and connected again. It also helps us stay strong for everyday tasks like carrying boxes, climbing stairs, and maintaining our independence.

Physical activity such as boxing reduces stress significantly, is great for weight loss and toning, all while making you a proud woman after 50+. Boxing engages and strengthens our bodies, helping us feel more vibrant and capable. It can positively influence all aspects of life, from health and confidence to emotional well-being and daily vitality. It is also fun to spar with your trainer or partner. Don’t miss the opportunity to try something new and empowering like boxing—you might discover a passion you never knew you were missing.

FINDING REWARDS THROUGH BOXING AFTER 50

After the children leave the nest or you retire, please take your time to explore new activities. I know most of us lament our society for focusing on youthfulness. Don’t let that stand in your way. Instead, follow the lead of my friend Fern. She was 93 years old when she got me into boxing!

Fern could have fallen apart when her husband died of a heart attack at a young age. Instead, she returned to school and took weekly classes at Northwestern University.

I would see her walking to class when I was outside walking America. She had a new heart valve, has broken a hip, and has had a knee replacement. She walked her dog Henry several times a day and has many female friends. She was a role model for all of us.

I owe my love of boxing to Fern.

WHY TAKE FITNESS BOXING LESSONS AS A WOMAN OVER 50?

There are many reasons to take up boxing. The most important is the emotional benefit: you will be reinvigorated by your youth. You’ll feel proud of yourself and will have fun because boxing is an upper. One cannot help but think positively when boxing.

Did you know women with positive self-perceptions live 7.5 years longer than those with less optimistic self-perceptions?

The physical benefits of boxing after 50 will surprise you. Structured training sessions help women over 50 build strength and confidence, supporting both physical and mental well-being. Boxing classes can be tailored to each person’s fitness level and needs, ensuring everyone can participate and benefit. Boxing is an excellent form of exercise for improving cardiovascular health, coordination, and reducing anxiety. The fitness company I signed up with helps Parkinson’s patients who have a greater chance of experiencing dementia in addition to physical difficulties. The sport of boxing has been proven to help people with this illness. My girlfriend with Parkinson’s took up boxing in California and no longer uses a walker! Fitness boxing is a modern, accessible workout that combines cardio and strength training, making it ideal for older women seeking a fun and empowering activity.

The professionals who work at the studios that treat Parkinson’s patients know the human body. My trainer has his doctorate in aging and the physical body. They are real pros who understand how boxing helps women maintain their shape and functional fitness. Please note you do not have to have Parkinson’s to take up boxing. Fortunately, I do not have Parkinson’s disease.

When starting boxing, every woman is attempting new moves and skills, and progress comes with persistence and determination. Boxing helps women become tough, both physically and mentally, as they overcome the initial challenges and build resilience.

CHOOSING THE RIGHT EQUIPMENT FOR YOUR BOXING JOURNEY

Starting your boxing journey is exciting, and having the right equipment makes all the difference—especially for women over 50 who want to box safely and confidently. The first step is choosing boxing gloves that fit your hands comfortably and provide the right amount of support. Many women love adding a splash of personality to their workout with pink boxing gloves, which are both stylish and functional. Don’t forget about hand wraps; these are essential for protecting your hands and wrists during every punching bag session or when practicing your technique. Many women have boxed to improve their fitness, confidence, and mental resilience, finding boxing to be an empowering and accessible sport.

A quality punching bag or a set of focus mitts can help you sharpen your hand-eye coordination and refine your boxing skills. As you begin to box, working with a knowledgeable trainer is invaluable—they can guide you in selecting the best equipment for your needs and ensure you’re using proper technique. In most gyms, you’ll find a diverse group of boxers from different backgrounds, sizes, and experience levels, creating a supportive and motivating environment. Investing in the right gear not only boosts your confidence but also helps you focus on your workout, improve coordination, and enjoy every moment in the gym.

SETTING UP A HOME WORKOUT SPACE FOR BOXING

Creating a home workout space for boxing is a fantastic way for many women to take charge of their fitness journey at their own pace. Whether you’re just starting to box or looking to add more variety to your routine, having a dedicated area in your home can make all the difference. Begin by choosing a spot with enough room to move freely—think about where you can comfortably throw jabs, hooks, and crosses without bumping into furniture or feeling restricted.

Investing in the right equipment is key. A sturdy punching bag, a pair of supportive boxing gloves (or even some fun pink boxing gloves for a pop of color), and reliable hand wraps will set you up for safe and effective workouts. Make sure your space has a solid surface to stand on, like a mat or wooden floor, to support your body and protect your joints as you build core strength and improve your hand-eye coordination.

To get the most out of your home boxing workouts, consider adding a mirror so you can check your technique and form as you throw each punch. Motivational quotes or posters can help keep your spirits high and your focus sharp, especially on days when you need an extra boost. Keeping a fitness log or using a tracker is a great way to monitor your progress, celebrate your achievements, and stay motivated week after week.

Don’t forget about safety and comfort. Keep your workout area well-ventilated and have a first-aid kit nearby, just in case. Always warm up before you start boxing, and listen to your body—take breaks when you need them to avoid injuries and ensure you’re enjoying every session.

With your home boxing space ready, you’ll find it easier to stick to your workout routine, build confidence, and experience the many benefits of this empowering sport. Many women discover that boxing at home not only boosts their physical fitness, balance, and endurance, but also brings a sense of fun and accomplishment to their daily lives. Whether you join an online class, connect with a trainer, or simply enjoy throwing punches on your own, setting up your own boxing space is the first step toward a stronger, more energetic you.

CREATING A PERSONALIZED WORKOUT PLAN AFTER 50

When you start boxing after 50, it’s important to create a workout plan that’s tailored to your unique needs and goals. Many women find that working with a trainer helps them design a routine that takes into account their age, fitness level, and any physical limitations. Your plan should focus on building core strength, improving balance, and increasing endurance—all at your own pace. Remember, listening to your body and allowing for rest and recovery is just as important as the workout itself.

Incorporate a variety of boxing exercises, such as jab, cross, and hook combinations, to keep your workouts fresh and engaging. Staying light on your feet is essential for agility and effective movement in boxing. Boxing is not only a fantastic way to relieve stress, but it also builds confidence and helps you feel strong in your body. Whether you’re new to fitness or returning after a break, starting boxing can be a powerful way to boost your physical and mental well-being. Embrace the journey, celebrate your progress, and enjoy every punch along the way.

When stretching after your workout, use your left hand to support your stretching arm by placing it on the back of your bicep during a shoulder stretch to help maintain proper form.

EXPLORING LOW-IMPACT EXERCISES TO BOOST ENERGY

If you’re looking for ways to boost your energy without putting too much strain on your body, low-impact exercises like boxing are a wonderful option. Many women discover that shadowboxing or working with a punching bag offers all the benefits of a great workout—improving hand-eye coordination, building endurance, and enhancing overall fitness—while being gentle on the joints. To further enhance your warm-up routine, try incorporating jumping exercises, such as jumping jacks, which help improve cardiovascular health and coordination. These exercises can be easily adjusted to match your own pace and physical needs, making them ideal for women of any age.

Focus on proper technique and coordination to get the most out of your workout, and always listen to your body to avoid injuries. Boxing allows you to build strength, increase your energy, and enjoy movement in a way that feels both safe and empowering. Boxing exercises also help strengthen the shoulders, improving flexibility and balance. Developing power in your punches is another key benefit, enhancing both your physical performance and confidence. Whether you’re new to fitness or simply looking for a fun way to stay active, low-impact boxing exercises can help you feel vibrant and energized every week.

UPPERCUTTING THROUGH AGISM AND LIVING VIBRANTLY

Boxing has helped me, as a vibrant woman over 50+ explode with confidence. I notice when I box with my trainer, named Adam, that I have to concentrate equally on my balance and coordination. I have to use my mind to process the drills as he calls them out to me. And also use my memory to recall the different moves. After learning new moves, stepping into the boxing ring is an empowering experience, and it’s important to protect your head with proper technique and headgear. Experiencing being punched in a safe, controlled way has taught me a lot about technique and resilience.

While being punched can sometimes make you feel hurt, the goal of boxing is not to hurt your opponent, but to build skill and discipline.

Without realizing it, I am simultaneously employing all of my muscles as well as my mind, which helps with memory. Boxing engages both my arms and legs, giving me a true full-body workout that improves strength, stability, and coordination. I am doing aerobics, toning my body, and strengthening. All while feeling upbeat as I concentrate on my jabs, the cross, the hook, and the uppercut. The point is that boxing helps women reach new milestones in strength, confidence, and technique.

Oh! And then there are my feet to coordinate with my upper body. While it is not easy and I have a lot to learn, I am happy I have added this invigorating activity to my lifestyle.

I hope many of you will inquire about the sport of boxing. I am giving you excellent advice when I tell you to try it. Many women, like me, become hooked on boxing after experiencing its benefits. And by the way, I have pink boxing gloves — a woman needs to stay fashionable after all!

Do you take boxing, or do you plan to? Let me know in the comments at the bottom of this page. I want to hear from you!

 

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