What to Expect at Your First Boxing Class: A Beginner's Complete Guide

So you've booked your first boxing class. Or maybe you're still hovering over the "Book Now" button, wondering if you're fit enough, experienced enough, or just brave enough to actually show up.

Here's the truth: every single person at BoxFit — every member who now throws combinations without thinking, every person who can't imagine their week without boxing — felt exactly the same way before their first class.

Nervous. Unsure. A little intimidated.

And every single one of them will tell you the same thing: "I wish I'd started sooner."

This guide walks you through everything you need to know before your first boxing class — what to expect, what to wear, how to prepare, and why your fitness level genuinely does not matter.

Do I Need to Be Fit to Start Boxing?

No. Full stop.

This is the biggest myth that keeps people from trying boxing. You don't need to be fit to start — you start boxing to get fit. That's the whole point.

At BoxFit, our classes are designed to be scalable. That means the same class works for someone who hasn't exercised in two years and someone who works out five days a week. Your trainer will adjust the intensity, modify exercises, and coach you through everything at your pace.

You won't be expected to keep up with anyone else. Your only job on day one is to show up and try.

What to Wear to Your First Boxing Class

Keep it simple. You don't need to buy anything special before your first session.

Wear:

• Comfortable workout clothes — leggings, shorts, a t-shirt, or a tank top. Anything you'd wear to a regular gym session works perfectly.

• Trainers with good support — running shoes or cross-training shoes are ideal. Avoid flat-soled shoes like Converse or sandals.

• A sports bra with good support (for women) — boxing involves a lot of movement, so you'll want something secure.

Bring:

• A water bottle — you'll need it.

• A small towel — you will sweat. A lot.

We provide:

• Boxing gloves and hand wraps. You don't need to buy your own gear for your first class (or even your first few months). We've got you covered.

What Happens When You Arrive

Walking into a new studio for the first time can feel awkward. Here's exactly what happens at BoxFit so there are no surprises:

You'll be greeted by your trainer. Our studios are small and personal — no front desk chaos or getting lost in a massive gym. Your trainer will introduce themselves, ask about any injuries or health concerns, and make you feel welcome.

Your trainer will wrap your hands. Hand wraps go under your gloves to protect your wrists and knuckles. Your trainer will show you exactly how to do this — it takes about two minutes and it immediately makes you feel like you belong.

You'll get a quick orientation. Before the class starts, your trainer will walk you through the basic stance, guard position, and a couple of fundamental punches — the jab and the cross. This takes just a few minutes and gives you enough foundation to follow along comfortably.

What a Typical Boxing Class Looks Like

A session at BoxFit is about 45 minutes long and follows a structure that keeps things varied, intense, and fun. Here's what you can expect:

Warm-Up (5–10 minutes)

The class starts with dynamic movements to get your blood flowing and your muscles warm — things like jump rope, light jogging, arm circles, leg swings, and mobility drills. This isn't a gentle stretch session — it's designed to get your heart rate up gradually and prepare your body for what's coming.

Boxing Rounds (20–25 minutes)

This is the main event. You'll stand in front of a heavy bag and work through combinations guided by your trainer. In your first class, you'll likely focus on the basic punches:

Jab — a quick, straight punch with your lead hand. It's your fastest weapon.

Cross — a powerful straight punch from your rear hand, rotating through your hips for power.

Hook — a short, arcing punch that targets the side. This one feels incredibly satisfying.

Uppercut — a punch that comes from below, driving upward. Great for core engagement.

Your trainer will call out combinations — "jab, cross, hook" or "double jab, cross, slip" — and you'll follow along at your own pace. The music will be pumping, the energy will be high, and you'll quickly forget that you were nervous 20 minutes ago.

Don't worry about getting every combination perfect. Nobody does on their first day. Focus on moving, having fun, and getting comfortable with the basics.

HIIT and Strength Circuit (10–15 minutes)

After the boxing rounds, you'll move into a circuit of high-intensity exercises — bodyweight movements like squats, push-ups, mountain climbers, burpees, and core work. These are designed to complement the boxing and give you a complete full-body workout.

Your trainer will offer modifications for every exercise. If a full push-up is too much right now, you'll do them on your knees. If burpees feel impossible, there's a stepping version. No judgment, just options.

Cool-Down (5 minutes)

The class finishes with stretching and breathing exercises to bring your heart rate down, ease muscle tension, and help your body start recovering. This is also when the endorphin rush really kicks in — expect to feel tired but incredibly good.

8 Common Fears (And Why None of Them Should Stop You)

"I'm not fit enough"

You don't need fitness to start. You build it. Every member started somewhere, and most of them started exactly where you are now.

"I've never punched anything before"

Neither had 90% of our members before their first class. Your trainer will teach you everything from scratch.

"I'll be the worst one there"

Our classes have a maximum of 5 people, and your trainer focuses on you individually. Nobody is watching you or comparing. Everyone is too busy surviving their own workout.

"I'll look stupid"

You won't. But even if you feel a bit uncoordinated at first, that's completely normal. It takes about 3–4 classes to feel comfortable with the basic movements. After that, muscle memory kicks in.

"I'm too old for this"

We have members across all age groups. Boxing fitness is about movement and intensity — both of which can be scaled to your level regardless of age.

"It's too aggressive — I don't want to fight anyone"

BoxFit is completely non-contact. You'll hit a bag, not a person. It's a fitness workout that uses boxing techniques — not a fight club.

"I'll be sore for days"

You might feel some soreness after your first class — that's normal with any new workout. It typically passes within 24–48 hours. By your third or fourth class, your body adapts and the soreness becomes much milder.

"I can't commit to a membership right now"

That's exactly why we offer a free trial. Come try one class with zero commitment. If you love it, we'll talk about options. If not, no pressure at all.

How to Get the Most Out of Your First Class

A few quick tips:

Eat a light meal 1–2 hours before. Something with carbs and a bit of protein — a banana with peanut butter, a small sandwich, or some oats. You need energy but don't want to feel heavy.

Hydrate well throughout the day. Don't try to drink a litre of water 10 minutes before class. Stay hydrated in the hours leading up to your session.

Arrive 10 minutes early. This gives you time to meet your trainer, wrap your hands, and settle in without feeling rushed.

Don't overthink it. Your only goal for class one is to show up, move your body, and have fun. Technique will come with time. Fitness will build with consistency. Day one is just about taking the first step.

What Happens After Your First Class

After your trial session, your trainer will check in with you — how you felt, what you enjoyed, and whether you have any questions. There's no hard sell.

If you want to continue, you'll explore the membership options that work best for your schedule and goals. BoxFit offers flexible packages across all three South Delhi studios — Greater Kailash, Vasant Vihar, and Defence Colony — so you can choose the location and frequency that fits your life.

Most people who try one class come back for a second. And then a third. And then they can't imagine their week without it.

Ready to Try Your First Boxing Class?

Your first class is free. No experience needed. No fitness level required. No equipment to buy.

Just pick a studio, pick a time, and show up. We'll take care of the rest.

Book Your Free Trial →