HomeAthletesKnocking Out Limits: Inside Mary Kom’s Astonishing Fitness Regimen
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Knocking Out Limits: Inside Mary Kom’s Astonishing Fitness Regimen

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Mangte Chungneijang Mary Kom or Mary Kom as she is fondly called is the world’s most successful female boxer. She has won six World Championship titles and an Olympic bronze in her illustrious career. Mind you she is 40 and a mother of three! What sets Mary Kom apart from everyone else is her incredible fitness. Join us as we delve into the incredible journey of a woman who packs a punch both inside and outside the ring.

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Mary Kom’s tryst with boxing began in her childhood, defying social norms and gender stereotypes. Despite limited resources and opposition, she pursued her passion relentlessly. Her unwavering dedication led her to become a six-time world champion, clinching medals in various international tournaments, including the Olympics. Her success inspired a generation of aspiring boxers, especially women, to break free from traditional roles and embrace sports.

The Secrets Behind the Incredible Fitness of Mary Kom

Knocking Out Limits: Inside Mary Kom’s Astonishing Fitness Regimen - KreedOn
Image Source- Deccan Herald

Mary Kom doesn’t miss her daily exercise routine at any cost, no matter how busy her day is. She told Indian express,

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“I start my day with a 15 km run. Not only does this warm my body up for boxing practice, but also makes for a great cardio workout that elevates heart health, builds stamina, and burns body fat, builds stamina, and burns body fat. From time to time, I also play some sports like skipping rope, shadow boxing, weight training and badminton,”

She also does floor exercises mixed with conventional workout routines that include body weight training. It helps her with muscle growth and provides with an intense level of cardio benefits.

While elaborating on her dietary regimen, the boxing champion revealed her inclination towards a nourishing and harmonious diet. This encompasses steamed rice, verdant vegetables, fruits, meat, and bread. She even stated,

“Although occasionally, I indulge in jalebi or ice cream and some sweets to maintain satisfaction along with exercise,”


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Mary Kom’s Fitness Mantra

Knocking Out Limits: Inside Mary Kom’s Astonishing Fitness Regimen - KreedOn
Image Source- TOI

Her evenings are spent in the gym, doing a lot of push-ups, sit ups and strength training before moving back to honing her boxing skills. She then cools down with a short run and stretching. When asked about how has she maintains her fitness levels at this age, She says,

“Regular practice. It only happens because I keep training regularly. I never miss my training.”

Mental balance is an integral part of any athlete. Thus, to keep herself focused and maintain her mental balance, Mary does brain-eye coordination exercises. She also doesn’t shy away from taking required nutritional supplements, writes Sportswallah.

Losing 2 kilos in 4 hours

In 2018, Mary Kom lost 2 kilos in just 4 hours only by skipping. She weighed a little over 48 kilos and could have been disqualified from the Silesian Open Boxing Tournament in Poland. Mary just took the skipping rope and shed those extra kilos.

Mary Kom Shares Benefits of Skipping

  • Skipping is a cardio exercise, improves heart rate. It will build up your stamina and you will suffer less from shortness of breath.
  • Another benefit of skipping is that it helps to tone the muscle in your legs and lower body.
  • It also improves the density of bones which generally reduces after the age of 35.
  • Skipping helps in improving one’s balance, coordination and agility.

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Mary Kom’s Fitness Tips

  • The best exercise in the morning is running. Morning jogs help in reducing a person’s blood pressure and increase the brain activity.
  • Push-ups increase functional strength and enhance your cardiovascular system.
  • Stretching helps in increasing your flexibility and blood flow to your muscles.
  • Mental balance is also a must.
  • Mary advises drinking plenty of water to stay hydrated.
  • She also tells to follow a strict diet and proper meal timings.

Mary Kom Workout Video


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Through her achievements, Mary Kom also shattered stereotypes about age and motherhood in sports. Balancing her responsibilities as a mother and an athlete, she showed the world that determination knows no boundaries. Her story became an inspiration not only for athletes but also for individuals striving to overcome adversity in various fields.

Mary Kom’s impact extended beyond the realm of sports. She has been an advocate for gender equality, using her platform to raise awareness about women’s empowerment. The government of India has recognized Mary Kom contributions and awarded her various top honors:

Mary Kom National Awards
  • Padma Vibhushan (Sports), 2020
  • Padma Bhushan (Sports), 2013
  • Major Dhyan Chand Khel Ratna award, 2009
  • Padma Shri (Sports), 2006
  • Arjuna Award (Boxing), 2003

In sum, Mary Kom’s remarkable journey has transformed the landscape of boxing in India. Her unwavering spirit, unyielding determination, and exceptional achievements have not only elevated her status as a sporting icon but have also ignited a passion for boxing and sports in general among the masses. She stands as a living testament to the potential of dreams, hard work, and the power of breaking barriers.


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Gaurav Kadam
Gaurav Kadam
Gaurav Kadam is a young sportswriter and journalist who is a huge cricket enthusiast. He is a bibliophile and a movie and American TV series buff, who is completely addicted to Netflix. Gaurav is liberal in thoughts and agnostic in deeds.

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