I spent 6 months taking boxing classes 3 times a week. I started sleeping better and learned self-defense techniques.

• In 2024, I decided to start boxing three times a week as my full-body workout.
• I noticed my sleep patterns improved after consistently taking classes.
• I left each session with a positive mindset, feeling refreshed and ready for the day.

I first started boxing in 2013 when I wanted to add a new form of cardio to my workouts at the gym. However, life got in the way, and I lost consistency for a few years.

Last year, I wanted to get back into a fitness routine — not only for my health as I entered my mid-30s but also to overcome new physical challenges and rebuild my self-esteem, confidence, and resilience.

So, in 2024, I started taking boxing classes three times a week at my local gym.

After I started boxing, I noticed I was sleeping better

Before I started consistently attending boxing sessions, I'd often stay up past 1 a.m. working or scrolling through social media — only to wake up feeling exhausted the next day.

Soon after starting my classes, though, I settled into a much stricter routine. I stopped working at 6 p.m. and got seven to eight hours of uninterrupted sleep.

The consistent high-intensity exercise helped me feel like I was finally able to unwind and enjoy a good night's sleep.

Turns out, this is backed by science. According to Dr. Julia Iafrate, who specializes in sports and physical medicine and rehabilitation, exercising at least 75 minutes a week — the recommended amount of vigorous-intensity activity from the US Department of Health and Human Services — can improve sleep quality because it releases feel-good endorphins.

Because I was sleeping better and attending my sessions, boxing also helped me stay in a consistent routine on my days off. Rather than sleeping all day or spending the weekend feeling unmotivated, I felt refreshed and well-rested.

Boxing taught me effective self-defense techniques and made me feel more confident

As a woman living in New York City, staying safe is my top priority. I knew boxing could be a powerful tool for learning self-defense techniques and essential skills beyond physical strength.

Throughout my classes, I learned techniques for efficient blocks, evading strategies, and counterstrikes. Each time I left a session, I felt more confident I could protect myself if I was ever in a dangerous situation. In general, this helped me feel safer while out and about.

Boxing seemed to improve my physical health and mindset

When we weren't practicing punches, my boxing classes incorporated a few traditional exercises I'd seen at HIIT classes, such as squats, push-ups, and burpees. It felt good — and even a bit exciting — to work every part of my body.

Outside physical results, I noticed the exercise positively impacted my mental health as well. I left each class feeling calmer and ready to conquer my day.

I'm glad I got back into boxing and would recommend it to anyone wanting to try a new workout

Although I no longer box three times a week, the exercise helped me fall back in love with the sport and motivated me to move my body.

The classes were also much more fun than cardio on a treadmill or Stairmaster, as each session involved a slightly different workout.

Taking boxing classes was completely worth it, and I now feel more confident about working out than ever.