How Often Should You Be Training? A Guide for Every Fitness Level

If you’re serious about getting results, you need more than motivation — you need structure. One of the most common questions we get at Undisputed Boxing is: "How often should I be training?"

The answer depends on your goals, your experience, and how you're fueling and recovering. Here’s how to figure out the right rhythm:

If You're Brand New

Start with 2–3 classes per week. This gives your body time to adapt while still building consistency. Focus on technique, recovery, and forming habits.

If You’re Training for Fitness & Weight Loss

Aim for 3–5 sessions per week. Combine boxing, strength, and mobility training. This mix builds cardio, muscle, and fat-burning power. Consistency over perfection.

If You’re an Amateur or Competitive Fighter

You’re looking at 5–7 sessions per week, often including doubles. Boxing, conditioning, running, sparring, and recovery are all part of the system. This isn’t just about training hard — it’s about training smart and recovering hard too.

Don't Forget Recovery

No matter your level, rest days matter. One full rest day (or active recovery like walking or stretching) helps your body bounce back stronger. Sleep, hydration, and nutrition all play into how well you train.

Need help building a plan that fits your level?

Our coaches at Undisputed can guide you. Whether you’re just starting out or pushing for your next fight, we’ll help you train with purpose.