Embracing Fitness in Midlife: The Empowering Benefits of Boxing

As women age, maintaining an active lifestyle becomes increasingly important to ensure both physical and mental well-being. Geri Horner, at age 51, recently showcased her boxing training on Instagram, demonstrating that age is just a number. Working with personal trainer Paul Carroll for two years, Geri has found strength and vitality through a unique fitness approach that emphasizes core stability and functional movements. Let’s explore how boxing can empower women in midlife to elevate their fitness journey.

‘Geri is someone who truly embodies how strong, healthy and balanced women can feel beyond 50,’ says Carroll. ‘Our sessions focused on functional boxing drills, core stability, and posture-based strength work designed to maintain vitality and confidence while keeping training fun and creative. Her approach to fitness mirrors what I recommend for many women in this age group: a mix of low-impact boxing movement, controlled resistance training, and restorative recovery. Her enthusiasm and discipline are proof that it’s never too late to evolve your body, mind, and energy levels.’

Why Boxing?

Boxing is more than just a sport; it’s an empowering activity that enhances multiple aspects of physical fitness. Carroll emphasizes its benefits for women over 50, stating: “Boxing is effective in addressing various age-related challenges. It helps retain lean muscle mass, supports bone density, improves balance and coordination, enhances cardiovascular health, strengthens the core, and promotes cognitive function.” This versatility makes boxing a suitable and sustainable option for many women.

Core Strength Matters

Core training is a significant component of boxing, especially for women in midlife. An improved core aids in maintaining balance, enhances posture, and can even help alleviate lower back pain. This not only supports your boxing techniques but also safeguards your overall movement as you age.

Try These Boxing Core Workouts

Here are three 10-minute boxing-inspired core workouts tailored for different fitness levels—all can be done at home with no equipment!

Beginner Boxing Core Workout

Perform each exercise for 45 seconds, followed by 15 seconds of rest.

1. Dead Bug: Lie on your back with arms and knees raised. Lower opposite arm and leg while keeping your lower back flat.
2. Plank Hold: Maintain a forearm plank position, ensuring your body is in a straight line.
3. Standing Knee Raises: Stand tall and alternately raise each knee towards your chest, tightening your core as you lift.
4. Glute Bridge: Lie on your back, knees bent, and lift your hips while squeezing your glutes.
5. Side Plank (20 seconds each side): Support yourself on one forearm and the side of your foot, ensuring a straight line from head to heels.

Optional Finisher: Knee-supported plank hold for controlled core engagement.

Intermediate Boxing Core Workout

Perform each exercise for 50 seconds, followed by 10 seconds of rest.

1. Plank Knee Tucks: In a plank position, draw your knees towards your chest while keeping your hips stable.
2. Bicycle Crunches: Lie on your back, alternating elbow to opposite knee in a rhythmic motion.
3. Russian Twists: Sit with bent knees and lean back slightly while rotating your torso side to side.
4. Bent-knee Leg Lowers: Keep your knees bent while slowly lowering them towards the floor.
5. Side Plank with Hip Lifts: Lower and raise your hips while in a side plank to strengthen your obliques.

Finisher: Hollow hold (bent knees) for core tension.

Advanced Boxing Core Workout

Perform each exercise for 60 seconds, followed by 10 seconds of rest.

1. V-Sit Hold: Lean back and lift your legs, keeping your chest up and core braced.
2. Fast Mountain Climbers: Engage in quick knee drives from a plank position while keeping your core tight.
3. Flutter Kicks: Alternate small, controlled leg lifts while lying on your back.
4. Russian Twists with Punch Reach: Rotate side to side, extending your arms as if throwing punches.
5. Alternating Toe Touches: Reach toward opposite foot while lifting your shoulders off the ground.

Finisher: Alternating plank reach to maintain stability.

Coaching Tips

• Focus on control rather than speed.
• Brace your core as if preparing to throw or absorb a punch.
• Understand that core training encompasses stability, rotation, and endurance, not just visible abs.
• If a movement feels uncomfortable, modify the duration or tempo.

Conclusion

Incorporating boxing into your fitness routine can bring an array of benefits, from boosting confidence to enhancing physical strength. As illustrated by Geri Horner’s journey, it’s never too late to start prioritizing your health and fitness. Embrace the elements of boxing, focus on core strength, and remember that every effort contributes to a healthier lifestyle. Whether you’re a beginner or an advanced practitioner, there’s a place for you in the ring!