So, you’re searching around on the internet trying to find what size heavy bag is best for you.

Well you’ve come to the right place.

IF you are out trying to buy a heavy bag then you need to make sure you are choosing the right size and weight that is best suited for you.

Choosing the size and weight of the bag has lot to do with the type of training that you will be using the bag for.

First off before deciding what size and weight of the bag is best for you, you need to consider first what exactly are you using the bag for?

Are you training more for sport or are you training more so for workouts to tone your body and get back in shape?

For workouts and using them more for fitness i would recommend a free standing punching bag as these bags are cheaper, do not require any sort of set up like drilling holes in the wall and can be ordered from amazon.

I would recommend the Century Waster XXL free standing bag as this is the bag that I use and is a one size fits all.

You can read reviews and check it out on amazon by clicking here.

You can also check out my review of the entire Wavemaster punching bag line up here.

IF you are training more for sport such as mixed martial arts or boxing then I would recommend you choose a heavy bag.

Heavy bags are ones that require a bit of weight and sizing thought. This is when you need to determine which size and weight of the bag is best for your body size and training intensity.

Another consideration is the set-up so you need to ensure that the punching bags are perfectly secured either with a heavy bag stand, any stable beam, or some type of sturdy bar that won’t break or sway around.

Related: Check out some fat burning heavy bag workouts here

Use the Punching Bag Size Chart below to help you choose the right size heavy bag

here is a picture of a punching bag size chart

For general rule of thumb, take your body weight and divide by two. If you weigh 180 pounds then get a 80-100lb heavy bag.

You can check our top rated 100 lb heavy bags here

Watch the video below to get a better idea of how to choose the best size and weight of a hanging heavy bag


The Height of the Punching Bag

The very first factor is the height of the punching bags. Both the 3 and 2.5 foot punching bags are optimal for smaller spaces and light practicing sessions. The 3 and 3.5 foot are punching bags best suited for women boxers.

Moreover, the versatile 4 foot punching bags are perfect for both men and women for more hardcore heavy bag training and the 5 foot bags are the common size that is ideal for punching sessions. There are also bigger sizes of punching bags which are 6 foot in height and it provides additional resistance and its longer length signifies that you have wider range of targets for practicing and attacks. So, what Size punching bag is suitable for you depend on your height and age. 


Light or Heavy

There are many lightweight punching bags that range from 25 to 40 pounds and these lightweight bags improvise the precision and speed of the boxers. The 40 pound punching bags are optimal for the light hitters and youth boxers. A 70 lb heavy bag is best for teenagers and 80 lbs and up is typically recommended for adults.

For intensive training and boxing sessions you may choose the heavy bags approximately half of your body weight for resistance training. You may also add weight to the bags if you are in shape and subtract it if you are out of shape.

The heavy punching bags usually sway less compared to the lighter bags and they ideally sway little when you hit it heavily. But if you swing the bag too much then it will hinder your abilities to practice landing kicks and punches with the bag. Males with higher skill and strength need to practice harder and the ideal bag weight is usually between 60 and 70 pounds. There are also heavy bags that weigh around 100 pounds and these bags are usually designed for the heavy boxers who are heavy hitters. You may choose the weight of the punching bags that come with the ability to fill with water so that you can select the weight by filling the punching bag to the desired level.


Why Should the Heavy Bag Weight Be Half My Body Weight?

how to choose the right size heavy bag

It is necessary for the heavy boxers to choose the right punching bag weight so that it is half of their body weight. This is basically the amount of weight that it offers not too much or not too little for resistance training. Such bags will allow you to punch harder on the bags with good power. Moreover, the bags also swing in a way that imitates a real opponent moving during training sessions. This enables you to practice like a real boxer and practice defense and offense movements perfectly.

If you choose the bags that are too light in weight and it swings too much, then it will never provide sufficient resistance to placing the power punch on the heavy bags. On the other hand, if the bag is too heavy then you will feel as if you are hitting a solid rock wall. The swinging will also be minimized and hence you will not be able to move the bag around with your power punch. So, to sum up all these things, it is necessary to choose the ideal bag for punching and practicing so that you can develop moving and punching skills. This is the reason why you should choose punching bags that are half of your body weight.


Some of the Other Bags for Punching

If you want to practice kicking along with punching, then the ideal bag would be standing kicking bags. These are the types of punching bags that include foam as the lower base to provide protection so you won’t hurt your feet. The remaining of the bag is filled with water or sand so you can increase its weight up to about 270 pounds. You may choose the Jumbo Bags which are ideal for more than one person for practicing.

More Resources: Livestrong

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Related: How To Choose a Punching Bag

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Hi there! I'm Kaden, Founder & Main Writer here at SmartMMA. I've been training boxing, MMA, BJJ and other martial arts since 2004. I love every aspect of it as well as helping others learn more about training martial arts effectively.

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