How Many Hours Should a 14-Year-Old Girl Train to Become a Professional Boxer?

At just 14 years old, your journey to becoming a professional boxer is full of passion and determination. However, it's crucial to start with the right approach and avoid overtraining. This article will guide you on how to structure your training to set a strong foundation for your future as a professional boxer.

Start Slow and Steadily

When you first begin, focus on building a solid base. Aim for exercise sessions of 1 to 2 hours per day dedicated to your boxing skills and another hour or two focused on your overall conditioning. Utilize your existing resources effectively:

Shadowbox in front of a mirror to hone your technique. Watch instructional videos on YouTube to learn new skills. If you have access to a heavy bag, aim for 10 to 15 rounds daily. Get your speed bag work in if you can, as it helps improve your hand-eye coordination and timing.

This might not sound like the most fun, but your footwork is vital for your safety and effectiveness in the ring. Good footwork allows you to maintain control of the fight's pace and distance, which is crucial in ensuring your safety and giving you a competitive edge.

Consistent Training and Coaching

Consistency is key. Aim to stick to a schedule of 2 to 4 hours of training per day, spread over 5 to 6 days a week. As you grow older and your training progresses, you may need to increase the hours. However, it's important to form a good relationship with a coach who can motivate you and steer you in the right direction. They will be a significant influence in your life, so it's important to find someone you can trust and respect.
Once you have found a coach, discuss your training hours with them. Make sure they are aware of your other commitments and any important or stressful events in your life. This will help them tailor your training to your needs, ensuring you get adequate rest and recovery time when required.

If your ambition is to make it big in boxing, you may eventually need to train up to 6 to 8 hours a day, possibly even more. For now, concentrate on learning as much as you can and developing good habits.

Take Charge of Your Training

It's important to take responsibility for your training. If your father is too busy to take you to the gym, it's up to you to make the effort to get there. Don't be limited by what others can or cannot do for you. You are responsible for your own progress.

Physical Conditioning is Paramount

Before you begin to practice more advanced techniques such as punching, stances, and slip defenses, make sure you are in excellent condition physically. If you start working out incorrectly for a few weeks or months, a good trainer will need time to correct your technique and start training you correctly.

Assess your current physical condition and create a realistic plan. If you decide to run for 4 to 5 miles every morning or do 500 sit-ups each day, you can break it up and do 250 per session or spread your push-ups over multiple sessions. Gradually increase your workout intensity, adding a few more reps each week if possible.

Remember, becoming a professional boxer is not an easy path, and the level of expertise required is immense, especially if you are a female in the sport. Consider also learning some ground skills to enhance your income potential, as MMA has a higher earning potential for female fighters.

Conclusion

Your journey to becoming a professional boxer starts with a solid foundation. Start slow and steadily, focus on your footwork, and develop a consistent training routine. With dedication and effort, you can achieve your goal of becoming a professional boxer.