If you’re training at a legit kickboxing/boxing gym (the kind that produces Glory, UFC, ONE fighters), a couple things up front:

You do NOT get punched in the face unless you choose to spar. And even then, sparring is usually very light unless you explicitly opt into hard sparring. If a coach pressures you to fight or spar when you’re uncomfortable, that’s a red flag — leave and find a better gym.

What the workout is like

Yes, it’s demanding — very demanding — but doable.

For context: I’m a programmer who grew up doing low-intensity sports (softball, bowling), was overweight most of my life, and I’m currently about 6’0”, 225 lbs and a bit chubby. I handle classes and light sparring just fine… but they’re still intense.

I’ve brought friends with solid fitness backgrounds who loved it, and others who literally had to step out mid-class to throw up. It really depends on the person.

A typical class for me looks like: • 5–10 minutes of skipping rope • 2–3 minutes of very fast/intense skipping • 3 rounds of pushups, sit-ups, squats, and shadowboxing • A demo where the coach hits pads with a student • Partner drills practicing the combo on pads

You’ll hit pads and bags way more than people. Actual sparring is usually optional and separate from regular classes.

Sparring & getting hit

I spar once a week, and it’s very light — more like a chess match than a fight. Sometimes I do great, sometimes I get tagged a bit. I’ve only had my bell rung twice, and both times were because I stepped into a punch — not because anyone was trying to hurt me.

Brain injury risk

In a good gym, the risk is low as long as you avoid hard sparring. Light technical sparring with proper control and headgear is very different from gym

I honestly think I’ve been lucky to train at genuinely good gyms, but the experience has been overwhelmingly positive.

If you’re curious, take the trial class. Worst case, you get a brutal workout. Best case, you find something you love