So yesterday…

I’m surfing videos on YouTube and another short on Bruce Lee shows up.

Now, I’m familiar with him obviously but I didn’t take him seriously as a martial artist. I had always thought of him as en entertainer. But after watching a few interviews with him I realized he was a genuine talent; of grandmaster level talent.

And the narrator says he has a punching power of 175kg! Well, I didn’t know what that was but it sounded impressive. And it is. It’s not superhuman but it is definitely above average and probably among the top of what’s possible absent drugs or stimulants for someone who weighs just 135 pounds and is 5′ 7.

It’s the punching power of someone about 185 pounds to put that in perspective.

So I started wondering, How can I increase My punching power? I was certain that it meant throwing My hips behind My punch–I know that–but what else?

So I asked the one person who knows the answer to everything and does so at a mensa level–My newest best friend, ChatGPT. I reproduce the conversation for you here:

What’s the average weight that a person can hit with, 100kg?

Short answer: yes — about 100–150 kg of force is a reasonable “average man” punch, depending on how it’s measured.
But the real numbers are more interesting
What scientists actually measure
Researchers measure punch force in Newtons (N), not kg.
To make it intuitive:
100 kgf (kilogram-force) ≈ 980 N
So when people say “100 kg punch,” they mean about 100 kg of force.
Average male punching force
Studies using force sensors and boxing machines typically find:
Untrained men:
1500–2500 N
≈ 150–250 kg of force
Trained fighters / boxers:
2500–4000 N
≈ 250–400 kg of force
Elite heavyweights:
4000–6000+ N
≈ 400–600+ kg of force
So the internet myth of “100 kg punch” is actually a bit low for most adult men.
Why numbers vary a lot
Punch force depends on:
Body weight
Technique (huge factor)
Speed of the punch
Whether it’s a jab or cross/hook
Measurement device used
A trained boxer can hit 2–3× harder than an untrained person even at the same body weight.
For context (surprising comparison)
Human skull fracture threshold: ~3000–5000 N
That means trained fighters can exceed it.
This is why head trauma and concussions are common in boxing.
Simple takeaway
If we convert everything into “kg of force”:
Person
Punch force
Average untrained man
150–250 kg
Fit / trained person
250–400 kg
Pro boxer
400–600+ kg
So yes — 100 kg is on the low side.
A typical adult male punch is closer to 200 kg of force.

How do I increase My punching power?

Punching power is mostly technique + speed + body coordination, not just arm strength. The biggest gains usually come from learning to use your whole body and improving explosive strength safely.
🥊 The formula for punching power
Power = mass × acceleration
So you improve punches by:
Transferring more body weight into the punch
Moving the fist faster
Timing everything together
1) Fix your technique first (BIGGEST upgrade)
Most beginners punch mostly with the arm. Real power comes from the ground up.
Think of a punch as a chain: Feet → legs → hips → torso → shoulder → arm → fist
Key cues:
Push off the ground with your rear foot
Rotate hips first, then shoulders
Keep arm relaxed until the last moment
Snap the punch, don’t push it
A relaxed arm that snaps hits harder than a tense arm.
👉 Good drill: shadowbox in slow motion Focus on perfect body rotation and weight transfer.
2) Train explosive strength (not bodybuilding style)
Slow heavy lifting ≠ punching power.
You need explosive, fast strength.
Best exercises:
Lower body (the real engine)
Do these 2–3×/week:
Squats
Deadlifts
Lunges
Jump squats
Box jumps
Power comes from legs and hips.
Core rotation (super important)
Punching is rotational power.
Top exercises:
Medicine ball rotational throws
Russian twists (fast)
Cable woodchoppers
Landmine rotations
Planks (for stability)
Your core transfers power from legs → arms.
Upper body speed & snap
Best exercises:
Push-ups (especially explosive / clap pushups)
Medicine ball chest passes
Resistance band punches
Bench press (moderate weight, explosive)
Focus on moving weight fast.
3) Practice punching something (skill + conditioning)
Heavy bag work
This is essential.
3–4 rounds of:
Hard single punches
Power combinations
Full rest between rounds
Focus on:
Full body rotation
Hitting through the target
Staying relaxed until impact
Power comes from practice + nervous system training.
4) Train speed (speed = power multiplier)
Great drills:
Shadowboxing fast rounds
Speed bag
Double-end bag
Sprint intervals
Faster punch = dramatically more force.
5) Relaxation and timing (secret weapon)
Beginners stay tense → slow punches → less power.
Pros stay loose → snap at impact → huge force.
Cue to remember:
“Loose… loose… SNAP.”
Sample weekly routine
3 days/week
Strength day:
Squats or deadlifts
Medicine ball throws
Pushups or bench
Core rotation
Boxing day:
Shadowboxing
Heavy bag power rounds
Speed drills
Realistic expectations
With consistent training:
2–3 months → noticeable increase
6 months → big improvement
1 year → completely different punch
Most people can double their punching power just from technique + explosiveness.
If you want, I can �⁠make you a simple beginner boxing workout you can follow at home.