Walking into a boxing gym for the first time can be intimidating. The rhythmic thud of gloves hitting bags, the snap of skip ropes, and the sight of experienced fighters moving with precisionāit's a lot to take in. But here's the truth every successful boxer knows: everyone starts somewhere, and the foundations you build in your first 90 days will shape your entire boxing journey.
This comprehensive guide will walk you through everything you need to know as a complete beginner, from your very first day to becoming a confident, competent boxer after three months of dedicated training.
Week 1-2: Finding Your Stance and Basic Position
Before you throw a single punch, you need to master your boxing stance. This is your foundationāget it wrong, and everything else becomes exponentially harder. Get it right, and punching power, defensive movement, and balance all flow naturally.
- Feet shoulder-width apart, with your lead foot pointing toward your opponent
- Rear foot at roughly 45 degrees for stability
- Knees slightly bentānever locked
- Hands up protecting your chin, elbows tucked to protect your body
- Chin slightly down, eyes looking through your eyebrows
If you're right-handed (orthodox stance), your left foot and left hand will be forward. Left-handers (southpaw) will mirror this. Spend the first two weeks obsessing over your stance. Practice it in front of a mirror at home. Make it feel natural before moving on.
Week 3-4: The Basic Punches
Boxing fundamentally comes down to four punches: the jab, the cross, the hook, and the uppercut. As a beginner, you'll focus primarily on the first three.
The Jab
Your jab is your most important weapon. It sets up combinations, measures distance, disrupts opponents, and scores points. Extend your lead hand straight out, rotating your fist so the palm faces down at full extension. Snap it back to your guard immediately. The power comes from the snap, not from pushing.
The Cross (Straight Right for Orthodox)
Your power punch. The cross starts from your rear hand, driving power from your back foot through your hip rotation into your fist. Keep your chin behind your shoulder as you punch for protection. This punch should feel like you're putting your whole body behind it.
The Hook
A devastating punch thrown in an arc. Your arm should form a 90-degree angle at the elbow. The power comes from hip rotation, not from swinging your arm. Hooks can target both the head and body.
Speed and technique always beat raw power. Focus on throwing crisp, technically sound punches rather than trying to hit as hard as possible. Power will come naturally as your technique improves.
Week 5-6: Basic Combinations
Once your individual punches feel comfortable, it's time to string them together. Start with the most fundamental combination in boxing: the one-two (jab-cross).
The one-two should flow seamlesslyāas your jab returns, your cross is already on its way. Practice this combination until it becomes second nature. Thousands of repetitions are not too many.
Next, add the three (lead hook) to create the classic one-two-three combination. Then explore variations:
- Double jab - cross (1-1-2): Great for establishing distance
- Jab - cross - lead hook - cross (1-2-3-2): A flowing four-punch combination
- Jab to body - jab to head - cross (1b-1-2): Changing levels confuses opponents
Week 7-8: Defense Fundamentals
Boxing isn't just about throwing punchesāit's about not getting hit. The best boxers make their opponents miss while positioning themselves to counter. Focus on these fundamental defensive techniques:
The Slip
A small movement of your head to either side, letting punches pass by your face. Slip outside your opponent's jab (to your right if you're orthodox) to position yourself for counters.
The Roll
Bend your knees and roll under hooks, coming up on the opposite side ready to counter. Think of it as a U-shaped movement.
The Block
Use your gloves and arms to absorb punches. Keep your hands glued to your face and elbows tight to your body. A proper guard is your last line of defense.
Never sacrifice your guard to throw punches. Every punch should return to your defensive position. Dropping your hands is the most common mistake beginners make, and it leads to getting hit unnecessarily.
Week 9-10: Movement and Footwork
Great footwork separates good boxers from great ones. Your feet should always be in position, allowing you to punch, defend, or move in any direction instantly. The key principle is simple: to move in any direction, step with the foot closest to that direction first, then follow with the other foot.
Moving forward? Step with your front foot first. Moving back? Step with your rear foot first. This maintains your stance and keeps you balanced at all times. Never cross your feet or bring them togetherāthis leaves you vulnerable and off-balance.
Practice shadow boxing while focusing purely on movement. Move around the room, maintaining your stance, changing directions smoothly. Add punches once the footwork feels natural. For a deep dive into this topic, check out our essential boxing footwork guide.
Week 11-12: Putting It All Together
By now, you have all the fundamental pieces. The final weeks of your first 90 days should focus on integrationāmaking offense, defense, and movement work together seamlessly.
Shadow boxing becomes your primary tool here. Spend 3-5 rounds (3 minutes each) moving around, throwing combinations, slipping imaginary punches, and working on your overall flow. Visualise an opponent. React to their imaginary attacks. Make it feel like a real fight.
If your gym offers controlled sparring or technical sparring, this is the time to try it. Light sparring with experienced partners teaches you things no amount of bag work can. Just make sure you're wearing appropriate protective gear and your partners understand you're a beginner.
Essential Equipment for Beginners
You don't need much to start boxing, but quality equipment in a few key areas makes a significant difference:
- Boxing gloves (12-16oz): Heavier gloves for beginners offer more protection while you learn
- Hand wraps: Essential for protecting your wrists and knucklesālearn to wrap properly from our hand wrapping guide
- Mouthguard: Non-negotiable for any partner work
- Skipping rope: The boxer's best conditioning tool
Most gyms have gloves you can borrow while you're starting out. Use this time to try different brands and sizes before investing in your own pair. What feels good on day one might feel different after a month of training.
Building Good Training Habits
Consistency beats intensity every time. Three focused 60-minute sessions per week will build your skills faster than one exhausting three-hour session. Your body needs time to adapt, and your brain needs time to process what you've learned.
Always warm up properlyājumping rope, shadow boxing, and dynamic stretching prepare your body for the demands of training. And always cool down with stretching to maintain flexibility and reduce injury risk.
Most importantly, stay humble and stay patient. Boxing is a marathon, not a sprint. The skills you're building now will serve you for decades if you build them correctly. Rush the process, and you'll develop bad habits that are incredibly difficult to break later.
Welcome to boxing. Your journey starts now.