Kickboxing is the perfect workout for women looking to challenge their minds and bodies. Women who kickbox don’t just see physical results – they also experience mental benefits that can help them face whatever challenges life throws their way.

The benefits of kickboxing for women are far-reaching and can have lasting impacts on all aspects of their lives. From making new friends to feeling more confident, there are several reasons women are embracing kickboxing as their go-to workout.

Benefits of Kickboxing for Women

Here are six reasons why kickboxing for women is becoming more popular by the day across the country.

1. Boost confidence and mental focus

Exercise in general, can help women improve their mental focus. Men and women who exercise regularly have more mental clarity and confidence inside and out. Exercising releases feel-good chemicals in the brain and boosts our energy levels.

Kickboxing goes the extra mile by elevating women’s confidence and feelings of empowerment. The practice of overcoming a physical challenge leads to significant gains in mental toughness, which is a major benefit of kickboxing for women. Many women aren’t used to striking objects in their daily lives. Kickboxing offers a haven to tap into a new kind of physical release that may be outside the realm of their comfort zone. Empowered women feel more capable to tackle all of the challenges of life.

Finally, kickboxing requires balance training, which has been shown to improve spatial awareness and memory in men and women. As you switch from foot to foot and shift your weight from one move to another, you’ll naturally build balance and coordination.

2. Learn self-defense moves

Learning self-dense is another huge benefit of kickboxing for women. Women often shy away from combat sports training, even though this is crucial knowledge that can keep them safe in a vulnerable situation. Kickboxing teaches women valuable self-defense moves they can use if they ever find themselves in a dangerous situation.

Kickboxing for women offers a fun, welcoming and safe environment to learn offensive and defensive moves. During these classes, women are gaining valuable real-life skills while they’re having fun! Knowing how to react quickly to a physical threat is also empowering. Another reason that kickboxing for women is becoming so popular is that it gives women the knowledge and skill set to be more independent. As women become more capable in kickboxing, they become more capable in all aspects of their lives. They realize that if they can learn an entirely new type of activity, one that at first may seem intimidating, they can pursue whatever they put their mind to.

3. Lose weight and burn body fat

It’s hard to find an activity that works as many muscles as kickboxing. Kickboxing for women is an all-body workout that engages the upper body, lower body, and core through various exercises and movements. It is a highly effective cardio workout that deploys an exercise technique called high-intensity interval training, or HIIT, where bursts of maximum energetic output are broken up by brief periods of rest.

In more static cardio workouts, such as running or cycling, the heart rate stays relatively flat throughout the workout. HIIT workouts, on the other hand, are more demanding on the cardiovascular system. Kickboxing for women lifts the metabolic rate and keeps the metabolism churning at an accelerated pace for hours after class has come to an end.

In addition to high-intensity routines involving kicking and punching, kickboxing training incorporates jump rope, core exercises, and circuit training. A typical kickboxing for women class will include kickboxing fundamentals and bag work alongside more traditional strength and conditioning drills. It’s the ideal all-in-one workout for women who want to get fit and toned without spending hours in a weight room.

4. Improve cardiovascular health

Kickboxing is an effective cardio workout that can improve lung function and heart health. Research has found that people who participated in kickboxing three times a week for one hour at a time increased their maximum oxygen uptake (also known as VO2max). The VO2max measures the amount of oxygen a person can use during physical activity. The higher it is, the more efficiently the body uses oxygen.

Kickboxing is both an aerobic and anaerobic activity, giving the body unique lung and heart benefits. As your body demands more energy and oxygen to power through the exercise, your heart will have to work harder to pump blood around your body and your lungs will need to operate more efficiently. As you participate in kickboxing for women, you’ll be building these two crucial muscles and lowering your risk of heart disease.

5. Reduces stress

There’s no better way to shake off a tough day than with a workout. Kickboxing for women allows participants to channel their stress into killer, anxiety-melting sessions at the gym. Women can metaphorically punch and kick their stress away on the mat as their bodies release endorphins that help regulate and elevate their mental state.

Trust us, if you’ve had an awful day and your mind keeps circling around the negatives, there’s nothing more gratifying than physically punching off your stream in a safe and healthy way. As the music blasts high-energy tones, you’ll be punching and kicking your sandbag opponent with an intensity that only you can control. You’ll be learning proper striking form in class to protect your bones and joints. This gives you the freedom to dial up the intensity on those days you’re looking for an extra push.

As a bonus, kickboxing for women can lead to longer and deeper sleep. Getting enough sleep at night is vital for combatting stress and anxiety and improving overall physical health. A one-hour kickboxing for women session will wear you out and make you sore. Your body will be asking for sleep and you’ll be happy to oblige. With greater rest comes better mental cognition and feelings of ease.

6. Make new friends  

One of the most essential benefits of kickboxing for women is meeting other people who share the same fitness goals and values – especially in your neighborhood! Kickboxing class participants will cheer each other on and help each other reach new heights. You’ll find a strong and friendly group of men and women at X3 Sports gyms.

These friendships can help keep women motivated so that they’re more likely to stick with a regular fitness routine. Often, these friendships extend outside the studio too. Our Warriors are often out in the wild participating in community events and competitions through Team X3.

What Makes X3 Unique

X3 is the perfect place for women looking to try kickboxing. We offer a range of classes, including beginner-friendly classes that introduce women to the sport. These classes gradually build in intensity, giving participants opportunities to learn the fundamentals of kickboxing before moving to the next level.

X3 uses 120-pound bags that offer resistance training, helping women tone their abs, legs, and arms as they get a great cardio workout. Class participants frequently lose between 700 and 900 calories per class session, and it’s not uncommon for people who lose as much as 15 pounds in their first month of training.

With an assortment of class times and five convenient gym locations throughout the Atlanta, Marietta, and Athens areas, we meet you where you are at a time that fits your schedule. There’s absolutely something for everyone at X3 Sports.

Try Kickboxing for Women at X3

The best way to get all these benefits is to try a kickboxing class in person. X3 Sports offers a free class for anyone interested in seeing what kickboxing is all about. This class is open to anyone 18 and older looking for a great workout to challenge their minds and bodies. Sign up for a free class today.