What Weight Training Can Do Weight training helps create stronger, faster and harder hitting athletes, a strong opponent is a dangerous opponent. Weight training can also make boxers less susceptible to injury by strengthening muscles, bones, and ligaments. In addition, strength training can increase explosive power and anaerobic endurance. Training with light weights will lead to minor improvements in aerobic capacity, this form of training will do little to increase explosive power and speed. The boxer must perform medium to heavy lifts with fast, ballistic movements.