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A Complete Guide to Choosing A Punch Bag

6th Jan 21

When shopping for a punching bag, it can be difficult to know where to start? You might be wondering what type of punch bag you need, or what the benefits are, or even how to get your monies worth.

Well, look no further! We are here to help you figure out what punch bag is best for you.

Want to move fast? Jump to the right section below.

Benefits of Using a Punch Bag

Man training with a boxing bag

When it comes to training with punch bags, the benefits are endless. In physical terms, using a punching bag can help you to improve your hand-eye coordination, core stability and stamina. They also help you to build your upper body strength, especially in your bones and ligaments. But that’s not all! Any training you do with a punching bag can also help you to lose weight and tone your upper body.

All of this is great, but mental exercise is just as important as physical. By using boxing as part of your workout, it can help you to reduce anxiety and stress as well as improve your self-esteem and confidence.

Obviously, training with a punch bag will also improve your boxing technique, but for those just wanting a workout and not to become a professional boxer, it is important to know what you are going to get from a punch bag.

Types of Punching Bag

different types of boxing bags

When it comes to picking which type of punching bag you are wanting to buy, you can often get lost in the lists of all of the different types there is to choose from. It can also be difficult to know which one is best for you and your needs.

Heavy Hanging Punching Bag

hanging boxing bags

Heavy bags are really good as they provide a realistic feel of boxing, without an actual person as an opponent. As they are designed to hang down, as long as you use proper positioning and footwork, the bag will mimic opponents movements. The weight of them is also used to mimic boxing with an actual person, giving you as real an experience as possible.

There are a few downsides, one being that a heavy bag needs to be hung somewhere. This means you need someone strong enough to lift it and somewhere strong enough to hold it. This space must also have enough space around it to use it safely. Some people use garages, or rooms that are being turned into workout areas so that the bag has space to move. You don’t always have to attach them to the ceiling though. You can buy accessories that allow you to attach them to things such as support beams, or even a stand that you can hang the bag from.

Most heavy bags are made from high-quality leather or at least high-quality faux-leather. This means they can be a bit on the pricey side, but they are totally worth it to make sure you are getting an accurate experience. Plus, its way cheaper than paying to go to the gym to use one. It also means they generally have a long life or at least a decent warranty. This way you know you’ve got some good quality kit for the future.

Speed Bag

speed bag and double ended speed bag

Speed Bags are a smaller form of punch bag and are more for people who want to become a boxer. They are designed to help you develop your timing, speed and accuracy. This is because you need be able to time your punches to the bag’s movements. By being smaller and only in front of your face, it means you will learn to keep your hands up, which is vital for boxing and sparring.

Another type of speed bag is the double-ended speed bag which attaches to the floor and ceiling. These are designed so that when they are punched it will bounce away and back, as if on a bungee. In a way, they are the middle bag between a hanging and a speed bag. This is because if you buy a bigger one, they have more surface area to hit. However, a smaller one is perfect for people training their timing and rhythm, such as a boxer.

However, a double-ended bag has the ability to be adjusted so they can be higher or lower, and the tension can be set so that the rebound of the bag is faster or slower, allowing you to progress at your own pace. Remember to check if the mounts and ropes are included, as they sometimes aren’t and they are needed for this to work!

Like heavy bags, speed bags also don’t need to be attached to directly to walls or ceilings. You can buy attachments or mounts to make life easier for yourself when you come to use it.

As speed bags are so specific to boxing training, they are generally only found at a boxing gym or somewhere that teaches boxing.

Free-Standing Punch Bag

Free standing boxing bags

Free-Standing punch bags are a good alternative if you don’t want either of the other options or if you don’t want to be attaching things to walls and ceilings. They are designed with a lightweight base which can be filled with water or sand to hold it in place. This way you can use it anywhere, and even move it or put it away easily if needed.

However, unlike heavy bags, they don’t offer the same experience as they are limited to how they move. If you are looking for one as a general workout as opposed to becoming an actual boxer, they are great for practising kicks and punches. Again, they are better value for money than paying for the gym, and a free-standing bag is better than no bag at all. They could be a good option if you are just testing the waters and don’t want to dive straight in.

What To Consider Before Buying

Now you know the difference between the types of bags, there are some other things to consider when you choose your punch bag. Things to remember are; are you a beginner, who will be using it, what kind of budget do you have and so on.


If you are new to boxing or think it is something you would enjoy, then you need to make sure you have the right stuff. In terms of picking what kind of bag is best for you, any of these options are suitable. It is just worth considering how much you are going to use it or if you will enjoy it. That way you aren’t spending lots of money on something that will hang in an empty room.

So maybe start small, with a standing punch bag and test the waters, see if boxing is suitable for you. Then if it is, you can upgrade, and if not, you are left short.


child training with a boxing bag

Boxing is also a popular exercise choice for children. Its a light, easy type of exercise for them to do. As heavy bags are designed to match the weight and size of a person, they probably aren’t the best option for a child. A free-standing punch bag is a better choice or even a kids-specific boxing set.

Then, like adults, they can upgrade as they improve and progress.


It is important to check your space before you order to make sure what you are choosing will fit. A heavy nag will need plenty of swinging space, whereas a standing bag won’t need a lot of space. It is also important to check if the bag you are buying is going to need to be attached to something or not.


If you are buying a heavy bag, they can come with many different types of fillings. When shopping for a heavy bag, fillings types can range from things like sand and sawdust to rags, all of which are great options.

The thing to consider is which would you prefer and maybe even which is best for the environment. Rags are much better for the environment as it is saving waste, but they also feel firmer and mould better when you train. They are also a lot less messy if your bag ever splits!


When picking a bag, you need to make sure you get the right weight. Boxing bags should be at least half of your body weight. This is to make sure you are getting a good amount of resistance from it as well as allowing you enough give when you hit it to be safe.

So there you have it, the complete guide to choosing your very own punching bag. Remember to be thorough when you are choosing. It is also okay to look around before settling on what works for you.

punch bags

Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.