Beginner's Guide To Boxing In Amsterdam

Consider boxing in Amsterdam? Here’s What You Need to Know

Are you thinking about starting boxing but feeling unsure about taking the first step into a boxing gym? We’re here to give you a little push in the right direction, because boxing isn’t just for fight machines—it’s for everyone!

Boxing is for Everyone

Finding a gym near you is usually not difficult. As more people discover the benefits of boxing training, many fitness clubs have introduced their own "box-fit" programs. Often, a few punching bags are set up in a corner, and someone with little to no boxing knowledge takes the lead. These sessions have little in common with real boxing. It's like playing football where you can only shoot at the goal, without passing, dribbling, or defending—while your coach is a fitness trainer with a hockey background who can't kick a ball to save their life. If your only goal is to blow off some steam, then that might be fine. But it would be a shame, because boxing offers so much more.

When you decide to start boxing in Amsterdam, there are a few things to consider. Amsterdam is home to many (kickboxing) gyms and top trainers who coach talented young athletes to become champions. The Netherlands has a rich history of champions, especially in kickboxing, where the country has been a dominant force for years. But what if you’re not interested in competing and just want to enjoy the many benefits boxing offers? Then you’re also in the right place. Boxing is becoming increasingly popular in the Netherlands, and this trend is expected to continue growing in the coming years. The availability of boxing training in Amsterdam will keep increasing, so how do you choose the right boxing gym for you?

Starting Boxing in Amsterdam: What to Consider

Boxing is one of the most physically demanding sports there is. Many people decide to join a boxing gym without any prior training. For some, the intensity of the workout can be overwhelming, leading them to quit or even get injured. It can be extremely beneficial to improve your fitness before joining a boxing gym. You can do this with a personal trainer or by getting yourself in shape on your own. Running is deeply embedded in boxing culture—it gives you the stamina you need for boxing training. You can do it anywhere, alone, and it’s free. This makes it an ideal way to start. Don’t jump into long distances if you're out of shape—build it up gradually and don’t worry about speed. Keep going until you can run 5km without stopping.

Beginner Conditioning Program:

Phase 1: 15 minutes of jogging, followed by a walk, then jog again, alternating.
Phase 2: 30 minutes of jogging, alternating with walking.
Phase 3: 5km run at a steady pace.
Phase 4: 5km run at the same pace, every 5 minutes do 5-10 push-ups and 5-10 chin-ups, max 6 sets.
Phase 5: 5km run with interval sprints, 10-second sprints, then let your heart rate recover. Every 5 minutes, do 5-10 push-ups, 5-10 chin-ups, and hold a 15-30 second plank.

Ask Yourself These Questions Before You Start Boxing in Amsterdam:

Do you prefer to train privately or in a group setting?

In Amsterdam, you’ll find many group boxing classes. Punching a bag can be a lot more enjoyable when you’re using proper technique. However, most group classes don’t focus much on technique, and punches are often thrown using just your arm muscles. This misses out on engaging your entire body, which is essential for delivering powerful punches. When you’re able to use your full body weight behind a punch, you’ll get a completely different experience in bag training, burning more calories and working your muscles more effectively. Boxing is a full-body workout, so don’t miss out on using your whole body. Of course, there are gyms where you can work on your technique in a group setting, especially those that also train competitive fighters. But if these gyms don’t feel accessible or the atmosphere doesn’t match what you’re looking for, you might want to consider working with a personal trainer.

What is the trainer’s background?

If you decide to work with a personal trainer for boxing in Amsterdam, make sure to check their background. Boxing can lead to injuries, especially if you don’t have proper knowledge of movement mechanics. To get the best results from your training, it’s also important to consider rest and lifestyle factors. If you have specific fitness goals, nutrition becomes even more critical than the quality of your training. Boxing burns a lot of calories, but if your diet isn’t on track, you won’t see the results you want. Make sure to work with a trainer who is knowledgeable in this area or consider consulting a nutritionist in addition to your boxing coach.

Essentials for Recreational Boxing in Amsterdam:

Hand Wraps

Hand wraps are essential to protect your hands and cost around €10. Your hands contain 27 small bones, and it’s easy to injure them when learning to punch hard—especially when hitting a bag. Wraps help form a solid fist that provides support for your wrists, fingers, knuckles, and hands. You don’t want your joints to be free to move independently when you land a powerful punch. Wraps are available in lengths of 2.55m, 3.55m, and 4.55m. Choose 3.55m or 4.55m depending on the size of your hands. The purpose of the wraps is not to absorb the impact of punches (that’s what gloves are for) but to protect your joints. Wrapping your hands isn’t hard, and there are several methods to do it. Check out this video for a tutorial on how to wrap your hands:

Boxing Gloves

Boxing gloves serve multiple purposes, so they come in different weights, designs, and price ranges, from €30 to €120. Lower-priced gloves can still be of good quality. Brands like Adidas offer solid models around €40 that are perfect for beginners. The primary reason boxers wear gloves is to protect their hands and minimize damage to the opponent’s face. Gloves protect the knuckles, wrists, and thumbs. The heavier the gloves, the more padding and protection they offer. For training, heavier gloves are typically used compared to what’s worn in competitions. For recreational boxing, one pair of gloves is sufficient. Avoid the lightweight, poorly padded "bag gloves" you often find online, as they offer little protection. When you’re learning to punch hard, you can easily hurt yourself using such gloves. Focus on the weight of your gloves when choosing the right ones for boxing in Amsterdam. Here’s a guide to help: