Lifting Weights Won’t Improve Punching Power

Lifting Weights Won’t Improve Punching Power

I’ve seen them and you’ve seen them. We’ve ALL seen them: Guys and girls who think lifting super duper mega heavy weights will increase their punching power.

It’s a fallacy. 

And yet peoplenever cease telling me that it works. 

It doesn’t.


I’ll show you …

Punching Is Not a Pushing Motion 

It’s a snapping motion.

Lifting weights?That’sa pushing motion.

When you lift heavy weights, you push yourself to the limits in terms of how much force you can exert. It’s all about force > object. 

This isn’t the case with punching, where speed matters. Yes, you exert force - but you exert it quickly. You snap forwards and backwards in a flash. You explode. You don’t push. Not so with lifting weights where the push really matters. 

A Good Punch Is Built On Relaxation 

Bad fighters push their punches. This is because they lack technique and think the only things they need are strength and power. 

But in order to make your punch effective, you need to relax it.

What do I mean by this? 

If you decide to increase the energy behind your punch, you might improve your punching power but the explosive effect - the big bang, if you like - will be a lot less effective. 

Instead, it’s a much better idea to reduce the weight behind your punch so that you’re able to generate that explosive technique. You get in and you get it out in a flash. To do this, you need to relieve tension from your body - you need to relax. This is something lifting weights can’t help you with. This is down to technique. 

Worse still, lifting weights can actuallyworsen your capacity for muscle relaxation because it just doesn’t teach you how to lift while relaxing. It’s not something weightlifters eventhink about, and this can be really problematic when it’s time to fight. 

When You Punch, You’re Not Throwing Muscle Around 

It’s a fallacy to believe that the weight driving our punches is our muscle. 

Rather, a punch is the result of force generated by covering our weight’s gravitational > forward impact. 

Now, some beginner fighters who haven’t studied their technique will try to generate punching power via their muscle. But this is inefficient and will count against them. Muscle does play a role, but its role is to direct the force and tighten your body. 

Think of it like this: When you throw a punch, you throw a punch. You’re using your body weight to drive the punch. But to drive it faster and harder, you use your muscle to generate that extra power. 

Damage Is Not Done By Punching Power Alone 

Another fallacy you need to eliminate from your mind is that punching power guarantees maximum damage. 

Instead, the amount of damage a punch incurs is determined by muscle power along with good technique, the right angle, accuracy and - of course - timing. These are the key ingredients that make a punch hit hard and true. 


I hope you learned a bit today about the falsehoods that are promoted by fighters who lift. 

By all means, lift weights. Totally. But punching is so much more than that. It requires technique above all else. If you can work on your punch and ignore what everyone else is saying to you, it will for sure give you an advantage when it comes time to fight.

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