Recently, one of my quietest friends (said affectionately) invited me to try boxing with her. While this was quite outside her usual character, it underscored a trend I’ve been observing. Combat sports like boxing, Jiu-Jitsu, and Muay Thai are becoming increasingly popular. This isn’t entirely surprising—I can’t overlook the influence of Tae Bo—but I’m not alone in noticing the rise of “fight-style” workouts across social media and fitness classes. So, what’s spurring this trend? And more importantly, even if you’re not planning to step into the ring, what can you learn from fighter training that is beneficial?
Why “combat training” is gaining in popularity
From my perspective, several factors are converging here. During the pandemic, many people sought meaningful and grounding types of exercise. Simultaneously, a generation that grew up watching UFC events and combat sport documentaries is now entering adulthood, primed for such training. Consequently, influencers, personal trainers, and fitness studios are recognizing the market potential. Today, boxing and kickboxing are accessible even to individuals who might never have entered a traditional fight gym, like my friend and me.
After just five minutes in my boxing class, it was evident that the allure of combat training extends beyond mere physical exertion. “Fighter-style training is distinctive,” notes Tre Hubbard, a former college football player turned Golden Gloves boxing champion who lost over 120 pounds. “You’re not just working out—you’re learning to move, breathe, and maintain composure when fatigued,” he says. “You can’t fake it.”
Even those uninterested in actual fighting find “combat-style training” appealing because it fosters feelings of strength, competency, and engagement, explains Terry Tateossian, a certified personal trainer who includes combat techniques in her coaching. “You feel a sense of capability and confidence,” she remarks.
As a long-distance runner, I’ve observed that many modern fitness options aim to simplify workouts. Machines perfect your movement, while screens distract you. Now, there’s a real demand for the stripped-down approach of combat training. “People want genuine engagement and intention,” says Tateossian.
Why training like a fighter is such a good workout
From a physical standpoint, combat training is comprehensive. A single boxing session might encompass warm-ups, shadowboxing, heavy bag work, pad drills, footwork exercises, and conditioning circuits. “You’re working on conditioning, strength, coordination, and endurance simultaneously without overthinking it,” Hubbard explains. This contrasts with a typical gym session focused on isolated muscle groups followed by treadmill time.
Tateossian emphasizes various physical benefits, such as rotational power from punching and kicking, which enhances core strength. Footwork drills improve balance, agility, and reaction time, directly contributing to injury prevention and daily physical capability. For her clients—women over 40—she notes that combat training is particularly effective at maintaining fast-twitch muscle fibers that degrade with age and are essential for speed and power. “It’s a mental experience that keeps participants focused,” she concludes. “It feels more like ‘learning a skill’ than just ‘working out,’ promoting consistency.”
