6 Tips For How To Choose a Punching Bag For You

Lemme guess..

You’re searching around on the internet trying to find out how to choose a punching bag that is going to be best for you?

Trying to find out which type of punching bag is best for you and how to choose the right one?

Wondering how to pick the best weight of the bag? Do you need 100 lb heavy bag or a 70lb one, or maybe you need a free standing one?

Well… You’ve come to right place! 

In this article we will go over and cover everything you need to know about choosing a punching bag that is best for you!

It is undeniably true that boxers are some of the most fit people on planet earth. You probably admire the physique and athleticism of Floyd Mayweather and Manny Pacquiao. It is sadly true that you may never be able to achieve their level of fitness. Nevertheless, you can follow in their footsteps to obtain great success of your own.

One way to do that is by investing in a good punching bag. Hitting a heavy bag is really one of the best ways to perfect your cardio and build muscles.

6 Tips To Help You Choose The Perfect Punching Bag

Below, you’ll find 6 tips for ensuring you know how to choose a punching bag for your unique needs.

When trying to figure out which bag is going to be best for you there are essentially only 5 factors to consider.

Choosing a punching bag that is best suited for you depends on these 5 factors:

1. What are your measurements? AKA body size

2. Why are you training? Your goals

3. Where are you going to put the punching bag? Set Up – Do you need a punching bag stand?

4. Which Type of Bag Do You Need or Want?

5. Are You a Beginner or Expert?

6. Do you prefer a filled or unfilled bag?

7. Do you need an outdoor punching bag built to handle the weather and abuse?


1. What are your Measurements? – Take Your Weight and Divide by Two

here is a picture of a punching bag size chart to help you learn how to choose a punching bag

The first step in knowing how to choose a punching bag is determining the size of the bag.

It’s pretty simple. To calculate the size of punching bag that is best for you all you do is divide your weight by two. Then round you result to the nearest multiple of ten.

So if you weigh 200lbs then you need a 100lb heavy bag. If you weigh 175lbs then you need an 80 or 90lb punching bag.

I like to round down and go with a bit lighter than necessary bag. Easier to hit.


Related Reading: What Weight Punching Bag Should I Get?

2. What Are Your Goals? – What Is Your Training Style? For Sport or For Fitness? Power or Speed?

So you have made the decision to buy a punching bag, but what exactly are you trying to accomplish? Are you trying to tone up shred the fat and reap the insane naked body physical benefits that punching bag workouts offer?

Before you begin browsing the punching bags that we offer or searching around, it would be a good idea to identify your goals. Doing so will make choosing a punching bag much easier.

So, what are you trying to achieve? Do you want to enhance your strength and power? Or, are you interested in improving your accuracy and quickness? Training to get ripped and shred the fat? Or are you training for sport?

Choosing a lighter punching bag is best for people who want to develop more speed and better accuracy. If you fit into this category, you should opt for a heavy bag that weighs between 24 and 40 pounds.

If you’re interested in building power and strength, you should choose a heavy bag that is over 40 pounds.

Remember that there is nothing stopping you from buying both types. That would enable you to maximize your fitness and boxing skills.

3. How To Choose The Type of Punching Bag – Want Power or Speed?

how to choose a punching bag

Contrary to belief, choosing a punching bag is not as easy as going to a sporting goods store and making a purchase. Instead it will require extensive research and knowledge of the many availabilities. The first thing you must do is determine which design is more suitable for your fitness needs and preferences. To ensure you make the right decision, it is important to know what each bag is utilized for.

Heavy Bag

The heavy punching bag is specifically designed for strength training and cardio intensive exercises. Since a heavy bag can weigh up to 200 pounds, it requires immense strength and good cardio. Remember, The golden rule is to invest in a heavy bag that is half your weight.

You can find reviews of the top punching bags here.

For example, if you weigh 200 pounds, you should buy a 100-pound heavy bag

The heavier you go the harder the bag will be to hit. If you want to build strength go with a heavier bag but just be sure you have good set of gloves for the bag. If you want to be able to train with a bit lighter but faster punches then get a lighter bag like the Everlast 70 lb heavy bag.

Free-Standing Bag

Free standing punching bags are just like the hanging heavy bags but the best part about these is set up.. You do not have to worry about hanging these bags from a stand or drilling holes in the wall or anything like that. These bags are not able to take quite as much abuse but are indeed able to put up with what most people can throw at it. You can find our reviews of the top level standing bags here if you want to buy one of these bags.

These bags are going to be the best home punching bags as well as the best type of punching bag for apartments and people who live in small space.

Reflex Bags

A reflex punching bag is a type of punching bag that is designed to help martial artist and boxers improve upon both their punching accuracy as well as their striking speed. Some people also choose this punching bag because it is even more compact than a free standing bag and can be set up pretty much anywhere.

Teardrop Bag

This punching bag is designed for practicing elbowing, uppercutting and kneeing, resulting in better range of motion. Like the heavy bag, the teardrop bag hangs from the ceiling and is very heavy.

Speed Bag

This punching bag provides little resistance, making it ideal for building arm, core, back and leg muscles. The key to choosing a speed bag will depend on your willingness to learn how to hit fast. Larger bags tend to be slower and much easier to punch. Keep in mind you must also buy a speed bag platform.

Body Training and Grapple Bag

This punching bag is ideal for individuals who want to improve their mixed martial arts skills, such as grappling. The bag’s name derives from its shape, which is very similar to a human body.

Double-End Bag

Double end bags are awesome. These punching bags are ideal for developing coordination and reflexes. It simulates real life sparring and gives you a good idea of what a real life opponent would be like. Perfect for real world training.


a boxer using the correct size punching bag and showing the benefits of choosing the right punching bag

4. Are You A Beginner or An Expert? – Consider Your Current Skills And Fitness

Some people are just starting out. Others have already taken part in several exhibition matches. With that being said, you need to gauge your current skills and fitness level before you can know how to choose a punching bag that is best for you.

If you’re a novice or you don’t have tremendous power, you’re going to be much better off with a lighter bag. If you’re in the process of learning the boxing fundamentals, you should stick with a heavier speed bag. This will make it much easier for you to learn the basics and you won’t feel underwhelmed by your performance too frequently.

If you’ve been boxing for a lengthy period of time, you can go ahead and stick with the aforementioned tip. Female boxers who are just getting starting will be better served by a 3-foot bag.

Either way, it is vital to consider your current skill and fitness level when determining which bag is going to be right for you. We typically recommend going for a free standing bag if you are just wanting to train at home and do not want to drill holes in your wall or want to have to hang the bag.

5. Where Are You Going to Put It? – Punching Bag Set Up

Punching bags can take up a lot of space. Plus, there are plenty of them that need a lot of support. If you have an open garage, you might be able to hang the bag from the wooden trusses overhead.

If not, you can buy a platform to hold the bag. Just remember that you’ll need to find a way to stabilize the platform to ensure that it doesn’t move around when you’re banging on the bag. You can use cement or sandbags.

If you do not have an empty garage, you might need to take the bag outside. Just remember that the trees outside of your home may or may not be able to accommodate a heavy bag. If you’re going to be using a tree to support the bag, you’ll probably want to go with a lighter bag. Just make sure that the branch is very stout and strong. Otherwise, it might snap off. Either way, you’re probably going to need sturdy chains to attach the bag. Make sure that you use heavy-duty chains or you might experience problems in the near future.

Finally, you’ll also be happy to know that there are some freestanding punching bags. They’re not as effective as the alternatives, but they’ll make a great investment for people who have limited space in the home. These bags will normally feature a base that can be filled with sand or water. Even with a lot of sand, the bag might tilt from side to side. With this in mind, you should take extra steps to protect your floor.

6. Unfilled Vs Filled Punching Bags – Are Unfilled Bags Better?

When attempting to determine how to choose a punching bag, you’ll find that it is possible to buy filled and unfilled bags. It is true that there are benefits associated with both types.

But do know.. coming from me.. Filled bags are just soo much easier. Once you’ve gotten a pre-filled bag home, you can hang it up and begin pounding on it right away. These bags are convenient and the guesswork is completely eliminated.

Nevertheless, you will be interested in knowing that some bags are unfilled and if you are a bit more serious about your training and want the right feel when you hit the bag, then unfilled bags are a bit better.

Unfilled bags are going to cause you a little more frustration. After all, you need to find out what to use as filler. Plus, you’ll need to know how much to add to the bag. Still, this is going to give you much more control over the end result.

If you’re willing to put in the extra effort and want the most from your bag, you’ll want to buy an unfilled bag.

After all, this will give you the ability to customize the feel and firmness of the bag. Unfilled bags will also be much easier to adjust once the material has settled at the bottom and has hardened.

Thats it! This should be enough for you to go out there and choose the correct and the best punching bag to suit your needs. If you choose to buy a punching bag from us then we will make sure you are happy with your purchase. Just check out our reviews and always contact us if you want more help.

We have provided you with all the information you need to know how to choose a punching bag that is best for you. You can now call yourself a punching bag professional.

Now get to going! No more procrastinating! Turn your life around. Just do it! Check out our reviews of the best punching bags and order yourself one!

Other sources to check out: Mightyfighter

Did this article help you to choose a perfect punching bag? Share this article on Social Media and with your friends! 


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