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Punching bags provide a great total-body workout. As an exercise physiologist and regular exerciser, I’ve gotten a lot of use out of my punching bag and feel adding one to my home gym was well worth the effort. Dana VanPamelen, co-owner of Hit House, a kickboxing fitness studio, says a punching bag offers multiple benefits, including a strengthened core, improved self-confidence, and improved focus. I’ve also found that it can offer great stress relief and a solid cardio workout.
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How We Tested
To find the best punching bags, we first consulted experts, including a personal trainer, a kickboxing athlete, and a boxer, to understand what key features to look for in a high-quality option. Then, we tested 19 options with instructor-led workouts in The Verywell Testing Lab. Testers, including a boxing instructor, completed workouts at three different intensity levels to evaluate each bag’s ease of use, effectiveness, comfort, durability, and value, in order to find the top options on the market. When we test punching bags, we evaluate each option based on the following key criteria:
- Ease of Use: We evaluate the ease of use by first noting how difficult the bag is to set up. Does it require tools or an extra set of hands? Does the bag come prefilled, or does it need to be filled upon setup? We also note whether the bag comes with accessories that allow us to use it right away.
- Effectiveness: To test effectiveness, we use each bag for various workouts, ranging from beginner to advanced. We note how effective the punching bag is at providing a cardio workout and challenging our reaction time, balance, speed, and coordination. We also evaluate how effective the bag is at providing an overall full-body workout.
- Comfort: During our workouts, we note if the bag is unusually painful or uncomfortable to punch or kick. We observe if the filling material affects the comfort level. We also note features that add to comfort, such as height adjustability or the ability to adjust the resistance.
- Durability: We evaluate each bag’s durability by noting how it looks before and after our workouts. Is there any fraying or ripping? Are there any notable dents or damage? We prioritize highly durable punching bags that are built to last.
- Value: We don’t check the price of each bag until we evaluate it against all other key criteria to determine its value. We prioritize high-quality punching bags that we would recommend to friends and family and purchase at full price or higher.
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What to Look For
- Type: The terms “heavy bag,” “boxing bag,” and “punching bag” are all interchangeable, and there are many types on the market. Freestanding bags mount on a stand, hanging bags suspend from ceilings or a stand, aqua bags are filled with water, wall bags are mounted to a wall, and speed bags are small and mounted with a short spring. It’s important to note that each category of punching bag can have multiple styles. Boxer Ediva Zanker says the type of bag you buy should be determined by your intended use.
- Height and Weight: Zanker recommends considering what you’re trying to achieve when determining the ideal weight of your bag. A heavy bag is good for power training, and lighter bags are better for movement training. More advanced trainees may prefer heavier, denser bags, while beginners can use smaller, lighter ones. Beginners should opt for a shorter bag in the 3- to 4-foot range, while more experienced trainees may want one that is 5 feet or longer. If you’re going to be practicing a lot of kicks and footwork in addition to punches, you may want a longer bag with a larger striking surface.
- Shape: Most punching bags are cylinder-shaped, making them sturdy but larger and more difficult to fit in small spaces. For a more challenging workout, try using a human-shaped bag. If you’re looking for something more portable or one that’s easy to fill and empty regularly, opt for a smaller, rounded bag.
- Materials: Look for bags made from heavy-duty, high-quality materials. Although they’re pricier, bags wrapped in real or synthetic leather or high-quality vinyl are much more durable than those made with other materials. Foam liners or fillers will offer a more consistent feel when you strike. Zanker recommends paying close attention to your fitness goals when selecting fill material. She says that heavy, foam-filled bags are better for power exercises, while aqua bags are good for beginners or long workouts due to their shock absorption.
- Stability: Heavy bags that move when you punch them can scratch your floors, be dangerous, and cause injury. If you’re choosing a freestanding bag, look for a very heavy base filled with water or sand so that it doesn’t move, no matter how hard you punch or kick it.
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Our Experts
We consulted three experts, including a personal trainer, a boxer, and a kickboxing athlete, at each stage of our research, testing, and reporting process. The following experts helped us identify the most important features to look for in a punching bag, assisted us during the testing process, and helped us understand how to use it for a safe and effective workout.
- Dana VanPamelen, kickboxing athlete and co-owner of Hit House, a kickboxing fitness studio in New York City
- Chris Gagliardi, ACE-CPT, certified personal trainer, health coach, and group fitness instructor
- Ediva Zanker, boxer and co-founder of Grit Bxng in New York City
Punching Bags We Also Tested
We tested 19 punching bags, but only eight earned ratings high enough to make our final list of recommendations. The following three punching bags had some features we liked, but didn’t meet our rigorous testing requirements.
- Dripex’s Freestanding Punching Bag is super easy to put together, comfortable, and easy to get into a rhythm with. However, in testing, we noted that it isn’t as durable as others on our list and is quite lightweight—we found it easy to kick over.
- Last Punch’s Heavy Duty Punching Bag is a budget-friendly option. However, it needs to be filled with sand, which would need to be factored into the cost. We also found the bag to be uncomfortably hard and heavy, making it difficult for a beginner to use.
- Century’s Wavemaster XXL Freestanding Punching Bag is simple to set up and feels comfortable and easy to work with. However, when kicked, it moved a little too easily across the floor, and we feel it’s a bit pricey for its value.
Frequently Asked Questions
Which type of punching bag is best?
The type of punching bag that’s best depends on your training goals, exercise level, and available space, however, high-quality and durable materials like leather or thick vinyl are a must for any punching bag purchase. More advanced exercisers may prefer heavier, denser, and longer bags, or a longer bag if kicks will be incorporated, while beginners can use smaller, shorter, and lighter ones.
How do you fill a punching bag?
You can choose from common materials like sand, cloth, rubber mulch, rice, and sawdust to fill your bag. Another popular filling is old clothing or fabric cut into small strips since it’s easy on your joints, keeps its shape, and doesn’t make the bag too hard.
Is a 100-pound punching bag too heavy?
Gagliardi says traditional punching bags should weigh about half of your body weight, so consider this when looking for one. If the bag is too light, controlling the movement and momentum will make your workout less efficient, he says; however, a bag that’s too heavy for you increases the risk of injuring your wrists and hands.
Does boxing build muscle?
Gagliardi says a heavy bag workout works the total body, including the core, hips, arms, shoulders, chest, back, thighs, calves, and even ankles and feet. In addition to the muscular and cardiorespiratory benefits, it also improves reaction time, balance, speed, power, coordination, and agility.
Why Trust Verywell Fit
As a certified personal trainer, running coach, and Verywell Fit writer, Christine Luff, ACE-CPT, understands the importance of picking the right fitness equipment. For this story, she prioritized durable punching bags from trusted brands that work for beginner, intermediate, and advanced exercisers.
Additional reporting contributed by Jen Zeltwanger, ACSM-EP
Jen Zeltwanger, ACSM-EP, is an ACSM-certified exercise physiologist and writer for Verywell Fit. Jen has been involved in the fitness industry for over 25 years and prioritizes recommending high-quality products that work for all fitness levels. For this story, she focused on including stable and durable punching bags that would work well in various spaces, from smaller apartments to larger dedicated home gyms.