Boxing Basics Course for Seniors

Boost your cardio fitness with beginner boxing in our fitness short courses in Sydney!

If you’ve ever been curious about boxing but felt unsure where to start, this gentle, technique-focused course is the perfect introduction. Designed especially for adults aged 50+, this 10-week Monday morning program blends simple boxing foundations with safe, low-impact fitness training to support strength, balance, mobility and confidence — all at a pace that suits you.

With guidance from an experienced seniors fitness tutor, you’ll learn how to move with control, build functional strength, improve coordination, and enjoy a whole-body workout that’s energising rather than exhausting. No previous experience is needed — just come along ready to move, learn something new, and have fun in a relaxed and supportive environment.

Learning outcomes

By the end of this Boxing Basics for Seniors course, you should be able to:

• Understand and practise fundamental boxing techniques
• Improve balance, stability and overall coordination
• Develop strength through safe, low-impact boxing drills
• Enhance cardiovascular fitness in a controlled, enjoyable way
• Apply simple footwork and movement patterns
• Increase confidence in your physical ability
• Support your general wellbeing through regular activity

Course content

What will be covered in this Boxing Basics for Seniors course?

Across the 10-week course, you’ll be introduced to:

• Boxing stance and basic footwork
• Straight punches and controlled technique
• Working with focus pads (no sparring)
• Strength and mobility exercises to support safe movement
• Cardiovascular drills suitable for beginners
• Core stability and posture training
• Warm-up and cool-down routines tailored for seniors
• Building up short combinations at your own pace
• Tips for maintaining fitness safely between sessions

This course focuses on technique, safety and enjoyment — not contact or competition.

Intended Audience

This course is suitable for adults aged 50+ who are new to boxing and would like to build fitness in a supportive, low-pressure environment. No prior boxing experience is required.

Course venue

This course takes place at our Rozelle Campus, located at 2A Gordon Street, Rozelle NSW 2039 (no access via Victoria Rd).

Course materials

Please bring to class:

• Your own boxing gloves
• Comfortable exercise clothing
• Supportive trainers
• Water bottle
• Towel

Additional information

• This is a non-contact boxing class focused on fitness and technique.
• Please complete a Physical Activity Readiness Questionnaire (PAR-Q) before starting the course.
• If you have any medical concerns or ongoing conditions, please seek advice from your health professional before enrolling.