Fewer than 3% of women in the UK participate in boxing, and experts are saying that we’re missing out on a major benefit.
Naturally, different sports attract different demographics. Of course, we don’t believe in gendered sports at Living360 – just look at our Made to Move campaign – but trends do show that certain groups are drawn to particular disciplines more than others. And when it comes to boxing, men continue to be the main participants.
According to Our Sporting Life, 5.88% of men in the UK planned to take up boxing in 2024, compared to just 2.86% of women. This might seem small, but the difference is roughly 800,000 people.
However, interest is growing, and the steady rise of women-only fitness classes and boxing gyms across the UK is helping make the sport more accessible and less intimidating.
The physical benefits of boxing are already well known: it’s a full-body workout that improves heart health, builds strength and endurance, and improves coordination. But what’s less known are the profound cognitive benefits boxing can offer – some especially for women.
What makes boxing different from other sports?
Many sports, like basketball or tennis, combine physical movement with decision-making. But it seems boxing takes that mental demand to another level.
“Boxing is chess played at high speed,” says celebrity strength coach Michael Baah. “It demands constant decision-making and adjustment, which keeps the brain highly engaged… you’re coordinating footwork, head movement and punches, while reading your opponent’s cues.”
As boxing is a contact sport – and by this we mean that opponents’ punches make contact with each other – there’s a danger of injury – which adds to pressure. But if you’re coached well (or practice non-contact boxing) this should be avoided.
PR director Sedem Ama remembers her first boxing class vividly. “I was surprised by how much mental agility was required in just 45 minutes. It demands immense focus, perseverance and persistence,” she recalls. “I left that class feeling exhausted but exhilarated, energised in a way that made me feel I could take on the rest of the day.”
Unlike rhythmic activities like running or cycling, which can become automatic, boxing forces constant thinking. Each session challenges the brain to build new neural pathways.
“This process is called neuroplasticity,” Michael explains. “It not only improves boxing skill but also strengthens the brain’s ability to learn new skills outside the gym and adapt in all areas in life.”
Read more: Gloves on: 5 best women’s boxing clubs and classes in London
Can boxing improve memory, focus and decision-making?
Absolutely. Each combination you learn in boxing – such as jab, cross, hook, slip or cross – is essentially a motor code you must store in your working memory and recall quickly through movement.
This type of mental training strengthens the prefrontal cortex, which governs attention, short-term memory and complex decision-making.
Now a competitive boxer, Sedem sees the effect beyond the ring: “Working in PR, I often face crises and challenges that I need to find quick solutions for. Boxing has helped my temperament and problem-solving skills evolve.”
So, the brain learns to remain calm under pressure – an invaluable skill whether you’re facing unexpected challenges in the office, at the home or in the ring.
How else can boxing benefit the mind?
Like all exercise, boxing releases endorphins. But the physical act of punching pads, bags or even the air adds an extra layer of tension-release for the body and mind.
“Many of my clients describe sessions as therapy in disguise,” says Michael. “The focus required during drills pulls you out of your head and into the moment while the endorphins and dopamine simultaneously flood the brain, lifting mood and reducing anxiety.”
“The high-intensity nature of boxing – combined with deep breathing during resting periods – promotes mindfulness and body awareness,” adds fitness expert Adam Clark.
Sedem agrees, noting that boxing has calmed her calmed her responses and mind-body awareness in everyday life.
Read more: “I joined a local sports team after becoming a mum — it changed my life”
How does boxing build confidence and resilience?
When do we feel most confident? For many, it’s when we feel competent, and boxing helps deliver on that. The experience of mastering a skill, or even just landing a clean punch, can remind you that you’re capable in more ways than you realised.
Resilience grows each session as you learn to “push through fatigue, stay calm under pressure and trust your own abilities,” says Michael.
Sedem didn’t start boxing until she was in her twenties but quickly found joy in learning: “Each lesson, I’m picking up something new, whether from my coach, old fight videos or sparring in the gym. It’s empowering to realise how much you can absorb.”
And there’s a unique dimension for women. Entering a traditionally male-dominated space can be intimidating, but that’s exactly what makes it empowering.
“I often find myself one of the only women in the boxing gym or on fight cards,” she says. “I feel a duty to represent other females in the sport. I know I must exude mental fortitude to last in this environment.”
Read more: Made to Move: A beginner’s guide to squash — the trendiest sport right now
So why is this all so beneficial to women?
These cognitive and emotional benefits aren’t exclusive to women, but they can be especially impactful for women who experience distinct physiological and hormonal shifts across life.
Menstruation, menopause, pregnancy and other hormonal factors can impact memory, mood, coordination and focus, often leaving women feeling forgetful, clumsy and unmotivated. Naturally, this can take a toll on confidence and self-esteem.
Michael has seen first-hand how boxing can help. He coaches women going through menopause and even breast cancer recovery who’ve struggled with brain fog and forgetfulness.
“After months of training, several have told me they can focus better at work, remember tasks more easily and think more clearly in daily life,” he reports.
While boxing won’t stop natural changes, regular practice can strengthen resilience and make cognitive dips more manageable.
“Boxing is a mental reset that sharpens the brain as much as the body,” says Michael. “It builds clarity, confidence and self-belief.”
Could boxing help slow cognitive decline as we age?
It’s possible. Research has shown that some non-contact boxing has helped people with Parkinson’s improve memory, balance and coordination.
These same principles apply more broadly. Boxing combines aerobic activity, coordination and cognitive challenge, what Michael calls “the three pillars of brain health” as we age.
Adam adds: “It helps build cognitive reserve – your brain’s ability to resist age-related decline or damage.”
Sedem isn’t thinking that far ahead just yet, but she’s already seeing the benefits: “Even a light pad session feels like a mental tune-up. I hope it helps me stay sharp for years to come.”
For Sedem, time will tell, but she’s noticed many positive benefits that have improved her mental health and work-life balance for the better.
Read more: Made to Move: “I’m running my first marathon — why are there no training plans with menstrual cycle syncing?”
Finding a sense of community
We know by now that a sense of community is essential for wellbeing, and sport is a powerful way to find it.
Boxing gyms and classes create strong communities where tough lessons are shared and camaraderie and accountability flourish.
“While boxing is an individual sport, I’ve met so many good people along the way,” says Sedem. “It’s a small community so everyone gets acquainted through training camps, sparring or at boxing shows.”
For women especially these spaces can be motivating, supportive and empowering – adding an extra layer of mental benefit on top of the physical ones.
How to get into boxing as a woman at any age
“You don’t need a high fitness level to start boxing,” says Adam. “And you won’t be expected to have the perfect technique right away – classes are usually tailored for abilities and good trainers will guide you.”
Adam’s advice for beginners:
- Basic equipment includes hand wraps, boxing gloves and gym clothes (optional: mouthguard or protective headgear)
- Set realistic goals to stay motivated and track your progress
- Stick to a routine to build consistency and confidence
- Take your time with warm-ups and avoid rushing to prevent injury
- Go at your own pace, especially if you have prior health concerns
- Don’t try to compete, it’s about personal progress
- Adapt your training as needed by adding rest between rounds, lowering the intensity or even trying seated boxing workouts if mobility is limited
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Finding a women’s boxing gym in London
Want to start in a supportive female-focused space? Here are some options in London:
- Embrace, women-only gym, Bethnal Green
- StrongStyle, women-only gym, Southgate
- 12x3Boxing, women-only classes, Aldgate
- Bronx, women-only classes, Camberwell
- West London Boxing Academy, women-only classes, Ealing
- All Stars Boxing Gym, women-only classes, Queen’s Park
- Miguel’s Boxing Gym, women-only classes, Brixton
- The Square, women-only classes, Chelsea
Feature image: Pexels
