Nicola Adams: you never get bored of punching, and seven other reasons why you should start boxing

Team GB’s 2012 and 2016 Olympic gold medallist Nicola Adams tells Mark Bailey how anybody of any age can benefit from taking up boxing to get fighting fit

1. Boxing is for everyone of any age or gender

My message to anyone thinking of giving boxing a try is to go for it. There are a lot of models and actors who do boxing to keep fit now – I saw that a few Victoria’s Secret models are doing boxing too – and that just shows you how popular boxing has become for anyone trying to keep fit. If you are not that confident going to a boxing gym or a class yourself, just take a friend and have some fun. It’s a great workout and really easy to get into.

2. This is the perfect total body workout

Boxing conditions your whole body from your legs to your arms so it’s a really good workout. It is also good for discipline because it gives you a bit of workout structure. As a boxer I know when I am getting up in the morning, I know when my next session is going to be, and I am used to being organised about my fitness.  

3. You will never get bored of punching

When you get into boxing you soon see how many different types of training there are. There is the heavy bag for really heavy punching workouts. That’s where you do all your big power punches. Then you have the floor to ceiling bag which is more for training speed and timing. And then you have the speed ball which is really all about hand-eye coordination. There are lots of others too, like the upper cut bag which speaks for itself, so there is always something new.

4. It helps tone up your core

Your core muscles are really important for boxing because they help you generate the power you need to box, to throw punches and to make quick movements. So in boxing training we’ll do a bit of everything like TRX rows, sit-ups, planks and a lot of stability work with the Swiss ball.

5. Boxing opens up a world of different sports

The good thing about boxing is that boxing itself is only one part of any training plan. On a typical day I will run or cycle in the morning, do strength and conditioning sessions mid-morning and then do boxing training. I do a lot of spinning classes at the gym in the morning and I’ve got quite into it so I’m doing the Prudential RideLondon-Surrey 46 in July. I am going to be riding with students from the Teach First campaign. It’s nice to inspire the kids to take up a new challenge and it’s the same for me. I don’t just do boxing - I run, swim, cycle and lift weights too.

6. Boxing gives hard gym sessions a whole new purpose

You can do pretty much everything for boxing and it all helps. In the gym I do a lot of squats, bench presses, pull-ups, press-ups and trap bar deadlifts. I do a lot of bodyweight workouts too with lots of burpees, press-ups, sit-ups and lunges.

7. If you train with others you are less likely to slack

If your opponent or your training partner is in the gym working hard, you don’t want to have a day off. The idea that someone else is working hard always gets me moving. If I am not feeling motivated I think about my opponent and what they are doing. That pushes me through because I want that win more than they do.

8. Getting boxing fit will sort out your diet too

When you’re boxing you need to eat healthily too. In the morning I will have a slice of toast with scrambled eggs. For a snack I will have maybe an apple or orange. Lunch is vegetables and chicken. Dinner might be tuna or minced beef with rice, vegetables and tacos. In the evening I will have some plain yoghurt with fruit. Chicken fajitas are my go-to meal if anyone is coming round. I am no Gordon Ramsay but I can do enough to get by.

Nicola Adams will be riding with students and teachers from the educational charity Teach First at Prudential RideLondon as part of the PruGoals programme. Visit www.prugoals.co.uk