Determination, discipline, and resilience define boxer Chetna Saini, one of India’s rising talents in the sport. Driven by an unwavering passion to excel, she has earned the honour of representing the country while inspiring young athletes with her dedication and fighting spirit.
In this exclusive with Namita Nayyar, Chetna Saini shares her journey into boxing, the mindset that keeps her focused, her training and recovery routine, and the lessons that have shaped her both inside and outside the ring.
Every champion has a defining beginning. What inspired you to step into the boxing ring, and when did you realize this was the career you wanted to pursue?
Chetna Saini: My boxing journey started with a simple love for sports and a strong desire to challenge myself. From the very beginning, boxing taught me qualities that have shaped my life—discipline, confidence, and resilience. As I began competing at the state level and earned opportunities to represent my state, I realized this was much more than a sport. It became my passion, my identity, and ultimately the career I wanted to dedicate myself to.
Winning the Mental Battle
Boxing is as much a mental sport as it is a physical one. How do you prepare yourself mentally before a major fight, and what helps you stay composed under pressure?
Chetna Saini: Mental preparation is just as important as physical training. Before every competition, I spend time visualizing my performance, practicing positive self-talk, and reminding myself of the countless hours I’ve invested in training. Instead of letting pressure overwhelm me, I see it as an opportunity to showcase my preparation. Staying focused on the present moment helps me perform with confidence and clarity.
Wearing the Indian Colours
Looking back at your journey, which moment has been the most memorable?
Chetna Saini: Every victory and every medal has its own special significance, but nothing compares to representing India on the international stage. Wearing the national colours fills me with immense pride and responsibility. Standing in the ring knowing you’re competing for your country is an unforgettable feeling and continues to motivate me every single day.
Inside a Champion’s Training Routine
Could you walk us through a typical training day?
Chetna Saini: My training follows a disciplined schedule designed to prepare me for every aspect of competition. The day usually begins with endurance and conditioning work, followed by technical boxing drills, sparring sessions, and strength training. Recovery is equally important, so I dedicate time to stretching, mobility exercises, hydration, and proper nutrition. Good-quality sleep completes the cycle, allowing my body to recover and perform consistently.
Lessons Learned Through Setbacks
Every athlete faces challenges. What has been your toughest phase, and what did it teach you?
Chetna Saini: Like every athlete, I’ve experienced injuries, difficult defeats, and moments of self-doubt. Those phases were never easy, but they taught me that setbacks are temporary. Every challenge became an opportunity to grow stronger mentally, develop patience, and return with even greater determination. I’ve learned that resilience is built during the toughest moments, not the easiest ones.
The Rise of Women’s Boxing
Women’s boxing has evolved tremendously. What changes have you witnessed, and what more would you like to see?
Chetna Saini: It’s inspiring to see how much recognition women’s boxing has gained over the years. Today, there are better opportunities, stronger support systems, and increasing visibility for female athletes. However, there’s still room for growth. I hope to see greater investment in grassroots development, improved infrastructure, better financial support, and wider media coverage so that more young girls feel encouraged to choose boxing as a profession.
Fueling Performance Through Recovery
Nutrition and recovery play a vital role in an athlete’s performance. What does your approach look like?
Chetna Saini: I believe recovery is just as important as training itself. I focus on eating a balanced diet that includes lean proteins, complex carbohydrates, fresh fruits, and vegetables while staying well hydrated throughout the day. During training and competitions, I prioritize quality sleep, stretching, physiotherapy whenever needed, and active recovery sessions. These habits help me stay physically strong and mentally prepared.
Finding Balance Beyond Boxing
How do you unwind outside the ring?
Chetna Saini: Whenever I have free time, I enjoy spending it with my family and close friends. Listening to music and simply relaxing helps me disconnect from the demands of training. These moments allow me to recharge mentally and maintain a healthy balance between my sporting career and personal life.
Chetna Saini’s Message to Young Dreamers
What would you say to young girls who dream of representing India but hesitate to take the first step?
Chetna Saini: Believe in yourself before expecting anyone else to believe in you. Every champion starts as a beginner, and every successful athlete has faced fear and uncertainty. Don’t let hesitation stop you from chasing your dreams. Stay disciplined, work hard, remain patient, and remember that consistency always pays off. If you stay committed, nothing is impossible.
Looking Ahead
What are your biggest goals for the future?
Chetna Saini: My biggest ambition is to continue representing India at the highest level and bring home more international medals for my country. Beyond my own achievements, I hope to inspire more young athletes—especially girls—to believe in themselves, embrace sports with confidence, and contribute to the continued growth of boxing in India.