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If you’ve followed fitness influencers and personal trainers online, you must have noticed how often they discourage cardio and push weight training almost exclusively for women. While weight lifting absolutely has its place, it feels like many of them have forgotten that the goal of working out isn’t just to look toned or build a big booty, but to develop a body that’s strong, capable, and actually prepared for real-life threats.

By building explosive strength, increasing speed, and refining your technique, you can deliver a strike powerful enough to stun your attacker and create an opportunity to escape. While punching can be an effective self-defense tactic, whether it’s the best option depends on the situation. The goal of self-defense is not to engage in a prolonged fight but to get away safely.