Training FAQ: Real Talk from the Undisputed Coaches

Whether you're new to the boxing world or already grinding toward your goals, these are the most common questions we get inside the gym — answered straight up. If you're looking for boxing training in Calgary or Strathmore, or just want real results without the fluff, this is your guide.

How long before I can fight?

Fighting isn’t a checklist. It’s a process. Everyone comes in with different levels of fitness, coordination, and discipline — but if you're consistent with your boxing workouts, putting in work at the gym, and hitting your runs, you could be ready for your first amateur bout in as little as three months. Some take longer. What matters most? Consistency and heart.

How do I lose weight?

The truth? You need to burn more than you eat — but it’s not just about less food, it’s about better food. High-quality fuel = better performance. Counting macros is a great way to stay on track without starving yourself. Combine that with consistent training and running, and you'll see fat drop and energy rise.

What’s the most important part of boxing?

Footwork. Hands get the attention, but it’s your feet that win fights. Moving well, throwing off movement, and defending without being touched — that's where the edge is. Clean footwork sets up punches, angles, and defense. Punching is easy. Moving with intent? That’s where fighters are made.

How often should I train?

For general fitness and weight loss, 3x a week minimum.

If you're chasing that fighter lifestyle — you're looking at 6 days a week, often with double sessions. That means boxing, conditioning, running, footwork drills, and mobility work. This isn’t a hobby. It’s a commitment.

How much sleep do I need?

Aim for 8 hours a night. Anything less than 5 hours consistently? You’re not recovering. Your body will break down, performance will drop, and yes — you could gain weight (1–3lbs a week on average). Recovery isn’t a luxury. It’s part of the program.

What’s the most effective punch?

The jab. It sets everything up. It scores, it controls distance, it disrupts your opponent, and it keeps you safe. Our rule? When in doubt — jab out. Fighters who master the jab tend to control the ring.

How often should I run?

If you're in fight prep: 4x a week, minimum 5K runs.

If you're training for general fitness: 3x a week gets the job done.

Running builds endurance and mental grit — both mandatory in the boxing world.

How much water should I drink?

At least 2L per day. If you’re training hard or competing, push that to 3L+. Dehydration kills your energy, slows recovery, and makes everything feel harder than it needs to be.

How often should I rest?

1 full rest day per week is enough for most people. Some go with active rest — walking, light stretching, mobility work. Listen to your body, but don’t confuse laziness with recovery. There’s a difference.

How do you mentally prepare for a fight?

Visualization. Every serious athlete uses it. We get our fighters to walk through their entire fight day in their mind — wake-up routine, meals, the drive, the walk to the ring. We drill their first three combos until it feels automatic. Nerves are normal — in fact, they're a weapon if you learn to use them. Control the fire, don’t put it out.

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The Undisputed Way

At Undisputed Boxing, we’re more than a gym — we’re a team. Whether you’re training to compete, to drop weight, or to find your power again, we’ve got your back. From boxing classes in Calgary and Strathmore to full fight camp prep, we’ve built a space where anyone can train like a fighter — contact or not.

You bring the effort. We’ll show you what’s possible.

Ready to train with us? First class is free.