Hitting a punching bag requires a lot of strength and stamina. Since it’s a total-body workout, it can offer multiple benefits, including a strengthened core, “stress relief, improved focus, and boosted self-confidence,” Dana VanPamelen, co-owner of Hit House, a kickboxing fitness studio in New York City, says.
When looking for punching bags for your fitness routine, consider the height and weight of the bag. “If getting a traditional punching bag, like a heavy bag, the general rule is that the bag should weigh about half of your body weight,” Chris Gagliardi, ACE-CPT, certified personal trainer, health coach, and group fitness instructor, says. Beginners often need a smaller, lightweight bag, while advanced exercisers may require a heavier, longer bag. You’ll also want to consider whether a freestanding bag or hanging bag is more appropriate for your space.
Tested & Approved
FITVEN’s Freestanding Punching Bag is our top overall pick because it’s easy to assemble and comes with comfortable boxing gloves. For a budget-friendlier, space-efficient option, we recommend BoxerPoint’s Double End Bag Boxing Set.
To find the best punching bags, we tested 15 bags with instructor-led workouts in our Verywell Testing Lab. Six testers, including a boxing instructor, completed workouts at three different intensity levels to evaluate the ease of use, effectiveness, comfort, durability, and value of each bag. After 16 hours of testing, these are our top picks for the best punching bags on the market.
The FITVEN Freestanding Punching Bag is easy to assemble and comes with boxing gloves, all for a great value—earning it a perfect score of 5 out of 5 for value. Thanks to its 360-degree use, the bag allows you to move all the way around it for a more dynamic workout while not taking up a large floor footprint.
Best Overall
FITVEN Freestanding Punching Bag
Ease of Use
5/5
Effectiveness
4/5
Comfort
5/5
Durability
5/5
Value
5/5
Comes with boxing gloves
Allows 360-degree use
Easy to assemble
Base does not come filled
Suction cups may loosen on heavier hits
The base does not come pre-filled but can be filled with sand or water, and there are 12 suction cups on the bottom to hold it in place. We like that the setup is very simple and doesn’t require any tools. Our tester noted the density of the bag was just right, not too hard and not too soft, but also noted that the suction cups came loose on some harder hits, particularly uppercuts.
Testing Notes: “The setup instructions are very simple. The kit came with everything you needed to set it up; a kid could do it. It comes with suction cups to help it stick to the ground, is easy to put on (you can screw it on—no tools required), and the suction cups made the bag feel secure and stable during most hits.”
Those with limited space should note that this bag setup ships in two separate packages.
Price at time of publication: $200
Key Specs:Weight: 205 pounds | Height: 70 inches | Materials: Synthetic leather, foam, stainless steel | Type: Freestanding
Improve your timing, speed, and accuracy with this bag that simulates a moving target. The BoxerPoint Double End Bag is mounted from floor to ceiling to provide a secure system for 360-degree use and is very space-efficient. The fully adjustable cords allow you to adjust the height for any ceiling or multiple users, making it very versatile.
Best Budget
BoxerPoint Double End Bag Boxing Set
Ease of Use
4/5
Effectiveness
4/5
Comfort
5/5
Durability
5/5
Value
5/5
Space efficient
Adjustable height
Easy to fill
Takes some practice to use
Our tester noted that the movement of the bag is different than a typical heavy bag, and it takes some practice to get a good workout. Because the bag is filled with air, it’s very soft, so there is a lower risk of injury, which is why we gave it a perfect score of 5 out of 5 for comfort.
Testing Notes: “This bag is definitely very challenging. It sprung back rapidly after I hit it, forcing me to focus on bringing my hands back to my face quickly. It definitely makes for an effective cardio workout.”
The set comes with hand wraps, an air pump, and a carry bag, and included instructions make assembly easy.
Price at time of publication: $40
Key Specs:Weight: Not listed | Height: Adjustable; bag is 15 inches | Materials: Leather | Type: Hanging/floor mount
At 100 pounds and 55 inches long, this punching bag is heavy enough to withstand your toughest workouts. The bag is fabric-filled rather than sand-filled, so you don’t end up with hard or hollow spots like you can with sand-filled bags. We like that the bag has heavy-duty straps that are sewn on so there’s no need for noisy chains and that it’s incredibly durable, earning it a perfect score of 5 out of 5 for durability.
Best Heavy
Outslayer 100-Pound Punching Bag
Ease of Use
5/5
Effectiveness
5/5
Comfort
4/5
Durability
5/5
Value
4.5/5
Fabric-filled
10-year warranty
Density is adjustable
Expensive
Doesn’t include gloves
Testing Notes: “This bag was great. The padding was really good, and it didn’t swing so much when I punched it. I was able to get good shots in because I knew where it would be when I made contact.”
Our tester noted that the bag was heavy enough to keep from swinging too much during a workout and the density of the bag makes it a good fit for more advanced users. We like that you can remove some of the filling to adjust the density and that it comes with a 10-year warranty.
Price at time of publication: $240-$270
Key Specs:Weight: 100 pounds | Height: 55 inches (bag length) | Materials: Fabric filling | Type: Hanging
If you need a versatile, high-quality bag that’s good for practicing kicks and footwork as well as punches, we recommend this extra-long heavy bag from Combat Sports. The extra length of the bag allows you to throw low kicks and get in a full-body workout.
Best Long
Combat Sports Muay Thai 100-Pound Heavy Bag
Ease of Use
4/5
Effectiveness
5/5
Comfort
3.5/5
Durability
5/5
Value
5/5
Easy to clean
Comes filled
Sturdy
No warranty
Testing Notes: “It’s extremely durable and sturdy and barely moved at all when hit, which made it particularly great for practicing kicks. It didn’t swing around, which allowed me to have more precision with my aim and follow-through.”
Made of durable synthetic leather, it’s easy to clean and can withstand powerful kicks and blows, earning it a perfect score of 5 out of 5 for durability. Our testers noted that this bag is very dense and heavy, so it’s an excellent choice for kicking but may be too hard to punch for some. The bag is filled to 100 pounds and comes with a heavy-duty chain for hanging.
Price at time of publication: $230
Key Specs:Weight: 100 pounds | Height: 72 inches (bag length) | Materials: Synthetic leather | Type: Hanging
If you’d like to make your training more realistic, we recommend the Century BOB XL Body Opponent Bag. The freestanding heavy bag has a head and torso, allowing you to practice specific self-defense punches and kicks that aren’t always possible with a regular bag. Our tester felt the bag was very sturdy and dense and took kicks and punches well.
Best Human-Shaped
Century BOB XL Body Opponent Bag
Ease of Use
5/5
Effectiveness
4/5
Comfort
5/5
Durability
4/5
Value
4/5
Durable
Adjustable height
Easy to move around
Expensive
Testing Notes: “This bag was sturdy and durable, as well as easy to hit with a good bounceback for beginner users. I wish it were rounder for kicking, as it was somewhat difficult to hit. Otherwise, I really enjoyed the shape and its ease of use. I would definitely recommend it to a client.”
The body of the bag is made of high-strength PVC and filled with urethane foam that creates a realistic feeling when punching. With an adjustable height of 60 to 82 inches and a weight of 46.5 pounds, this bag is versatile for teens and adults of all sizes. The base can be filled with water or sand, and our tester noted how easy the whole bag is to set up, giving it a perfect score of 5 out of 5 for ease of use.
Price at time of publication: $420
Key Specs:Weight: 46.5 pounds | Height: 60-82 inches (adjustable) | Materials: PVC, urethane foam filling | Type: Freestanding
Please note: There is a newer version of this bag that we haven’t tested yet but plan to test in the future.
Most punching bags are filled with fabric or sand, but this Aqua Training Bag uses water for punching resistance, which eliminates hard spots. This bag is convenient to empty and move to a new location, which is why we selected it as our top bag for portability and travel. It fills in minutes, but you will need access to a garden hose and screwdriver to fill it.
Best Portable
Aqua Training Bag
Ease of Use
3/5
Effectiveness
5/5
Comfort
4/5
Durability
5/5
Value
4.6/5
Several colors available
UV-resistant
Waterproof
May leak when full
Need a hose and tools to fill
In addition to its portability, we also love that the bag is extremely versatile, allowing you to adjust its pressure by adding or removing water. The bag’s teardrop shape allows for all types of moves and combinations—including hooks, straight shots, and kicks.
Testing Notes: “Great bag, literally a buoy. It’s tough and would be a great addition to any gym.”
Our tester noted that the bag is tough, durable, and very effective for training uppercuts and hooks, earning it a perfect score of 5 out of 5 for effectiveness.
Price at time of publication: $197
Key Specs:Weight: Up to 75 pounds | Height: 15 inches (bag length) | Materials: Vinyl | Type: Hanging
If you’re interested in trying heavy bag workouts, we recommend the Everlast HydroStirke Water Bag for its ease of use and affordability. This bag’s reasonable cost is a good entry point for beginners—earning a perfect score of 5 out of 5 for value—and while the bag can be hung from the ceiling, there is a stand sold separately. Since it’s a water-filled bag, it’s a little more forgiving when punched, making it comfortable to use.
Best for Beginners
Everlast HydroStrike 100 lb Water Bag
Ease of Use
3.5/5
Effectiveness
5/5
Comfort
5/5
Durability
4/5
Value
5/5
Durable
Budget-friendly
Comfortable to use
Shorter than other heavy bags
Needs a hose to fill
Testing Notes: “This bag was very easy to use, easy for beginners, and allows a great range of motion when punching. It takes punches well, and because it’s a swinging bag, it doesn’t move much, which is great.”
The HydroStrike is shorter than typical heavy bags, so it may not be great for kicks, but our tester noted that the bag felt very durable and had a natural feel when punched. She also noted that this bag would be an excellent choice for beginners.
Price at time of publication: $149
Key Specs:Weight: 100 pounds | Height: 28 inches | Materials: Plastic, rubber | Type: Hanging
This freestanding punching bag from Everlast is our top pick for anyone who has limited space. The base is compact and can be easily filled with water or sand, and the bag height is adjustable. The Power Core bag features an innovative transfer ring that absorbs the impact of your punches to make it more comfortable and increase the bag’s durability, earning it a score of 4 out of 5 for comfort. This bag didn’t perform as well as other bags on our list, but we included it because we love how space-efficient it is.
Best for Small Spaces
Everlast Power Core Bag
Ease of Use
3.5/5
Effectiveness
3/5
Comfort
4/5
Durability
3/5
Value
4/5
Durable
Adjustable height
Compact base
Not as sturdy as other heavy bags
Testing Notes: “It’s a nice bag, and the height is adjustable. The base is super easy to fill up—I didn’t even need a funnel to fill it up.”
This bag doesn’t come with gloves or wraps. But due to its small size, it can easily fit in any room with space to move 360 degrees around it for an effective workout.
Key Specs:Weight: 250 to 370 pounds depending on filling | Height: 54 to 65 inches, adjustable | Materials: Tear-resistant material, foam | Type: Freestanding
The Ringside 100-pound Powerhide bag is our top pick for its durability when practicing punches, kicks, and footwork, earning a perfect score of 5 out of 5 for durability. The synthetic leather cover and foam filling are soft enough to protect your joints with no hard spots but still able to withstand your hardest workout. Our tester noted the bag is well-built and was impressed with its overall durability.
Best Durable
Ringside 100-pound Powerhide Boxing Punching Bag
Ease of Use
4/5
Effectiveness
4/5
Comfort
3.8/5
Durability
5/5
Value
4.1/5
Comes pre-filled
Bottom D-ring for anchoring
Gloves not included
This bag includes a chain and swivel for hanging, as well as a D-ring on the bottom to anchor it to the floor to limit movement. It’s easy to set up because the bag comes pre-filled, and it’s ready to hang right out of the box once a bracket is installed. It can also be hung on a freestanding rack, but some users note the included chains may need to be shortened.
Price at time of publication: $185
Key Specs:Weight: 100 pounds | Height: 42 inches | Materials: Synthetic leather, foam | Type: Hanging
Compare
How We Tested the Punching Bags
To select the best punching bags on the market, six testers, including a boxing coach, tested 15 punching bags in our Verywell Testing Lab. Each bag was tested with three different workouts that included an easy workout, a brisk-tempo workout, and a high-intensity workout. All workouts were at least 5-10 minutes long and incorporated upper and lower body moves. The punching bags were rated from 1 (Poor) to 5 (Excellent) in effectiveness, comfort, ease of use, durability, and value.
How We Rated the Punching Bags
4.8 to 5 stars: These are the best punching bags we tested. We recommend them without reservation.
Testers were given guidelines for how to score the heavy bags for each attribute, and the scores were then averaged together to give an overall rating for each bag. In addition to the attribute categories, testers were asked to consider things like a sense of safety when using the bag, who the bag might be best suited for, if instructions are included and are helpful, what they like most about the bag, and whether they would recommend the punching bag to a friend.
What to Look for in a Punching Bag
Type
The terms “heavy bag,” “boxing bag,” and “punching bag” are all interchangeable, and there are many types on the market. There are freestanding bags that mount on a stand, hanging bags that can suspend from ceilings, aqua bags that are filled with water, wall bags that are mounted to a wall, and speed bags that are small and mounted with a short spring. It’s important to note that each category of punching bag can have multiple styles.
Ediva Zanker, the co-founder of Grit Bxng in New York City, says that the type of bag you buy should be determined by your intended use. “Speed bags are good for boxing training, heavy bags are good for cardio, and aqua bags are just fun,” she says.
Bag Height and Weight
If you’re trying to work on power, Zanker recommends using a heavy bag. She notes that lighter bags are better for movement training and that you should take into consideration what you’re trying to achieve to determine the ideal weight of your bag.
More advanced trainees may want heavier, denser bags, whereas beginners can use smaller, lighter bags. Beginners should opt for a shorter bag in the 3-to-4-feet range, while more experienced trainees may want one 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.
Bag Shape
Most punching bags are cylinder-shaped, making them sturdy but larger and difficult to fit in small spaces. For a more challenging workout, try using a human-shaped bag like Century’s BOB XL Body Opponent Bag. If you’re looking for something more portable or one that’s easy to fill and empty on a regular basis, opt for a smaller, rounded bag like BoxerPoint’s Double End Bag Boxing Set.
Materials
Look for bags made from heavy-duty, high-quality materials. Although they’re pricier, bags that are 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 also recommends paying close attention to your fitness goals because the fill material may change from one goal to the next, saying that heavy, foam-filled bags are better for power exercises and aqua bags are good for beginners or for long workouts because of their shock absorption.
Stability
“There are some freestanding boxing bags that move when you punch them,” Zanker says. “It’s inconvenient, and if you’re using it at home, it can scratch up your floors.” 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.
Why Trust Verywell Fit
As a certified personal trainer and running coach, Christine Luff, ACE-CPT, understands the importance of picking the right fitness equipment. She is always researching and testing the latest fitness and outdoor gear, tools, and gadgets for her work as a fitness writer and to recommend to her clients and fellow fitness fanatics.
Frequently Asked Questions
- How do you hang a punching bag?
- Before hanging a punching bag, you want to ensure you have enough room around the bag for it to swing. Next, you’ll need to locate a stud beam in the ceiling to attach your bag. Some hanging punching bags come with a ceiling mount, and others require you to purchase one separately. Mark where the bolts will go on the ceiling with a pencil and drill holes into the marked spots. Install the mount using a wrench to tighten the bolts. Next, you need to connect the chains to the S-hook and bag and then hook the bag onto the ceiling mount.If you’re worried about hanging a heavy bag from the ceiling, another option is to hang it from a load-bearing wall (not drywall) using a wall mount.
- How much does a quality punching bag cost?
- Generally, you can expect to pay between $100-$200 for a high quality punching bag. Cheaper bags may not be as durable or well-made. And more expensive options may be larger or heavier than you need to get a solid, at-home workout. The cheapest option on our list, BoxerPoint’s Double End Bag, is usually available for under $40, while our most expensive pick, Century’s BOB XL Body Opponent Bag, was $420 when we last updated this list.
- How do you fill a punching bag?
- If you buy an empty punching bag, you’ll have to fill it yourself. You can choose from the most common materials used to fill punching bags, including sand, cloth, rubber mulch, rice, and sawdust. Another popular filling is old clothing since it’s easy on your joints, it keeps its shape, and it doesn’t make the bag too hard.To fill a bag with used clothes or scraps of fabric, cut the material into small pieces about the size of a dollar bill. Then stuff these pieces into the bag, pushing them together to get an even fill. For a tightly packed bag, you can use a broom handle to compress the fabric.To make the bag harder, you can place sawdust or sand between the layers of fabric. However, you shouldn’t place loose sand or sawdust into the bag. Fill plastic storage bags with sawdust or sand, then wrap them in duct tape. Place the bags between clothing when you put them in the punching bag so they won’t split open.
- What is the best weight for a punching bag?
- For a traditional punching bag, the general rule is that the bag should be about half your body weight. For example, if you weigh 150 pounds, you should select a bag that weighs about 75 pounds. “Consider that with a heavy bag, you do not want a bag that is so light that each time you strike it, it begins to move around wildly,” Gagliardi says. “This would require you to stop the bag’s momentum after each strike and make your workout less efficient.”However, you also don’t want to use a bag too heavy for you since you’ll have a much higher chance of injuring your wrists and hands.
- What muscles does a punching bag workout work?
- “A bag workout is a total body workout that targets the core, hips, arms, shoulders, chest, back, thighs, calves, and even the muscles that support the ankles and feet,” Gagliardi says. In addition to the muscular and cardiorespiratory benefits, you’ll also work on your reaction time, balance, speed, power, coordination, and agility.
Before hanging a punching bag, you want to ensure you have enough room around the bag for it to swing. Next, you’ll need to locate a stud beam in the ceiling to attach your bag. Some hanging punching bags come with a ceiling mount, and others require you to purchase one separately. Mark where the bolts will go on the ceiling with a pencil and drill holes into the marked spots. Install the mount using a wrench to tighten the bolts. Next, you need to connect the chains to the S-hook and bag and then hook the bag onto the ceiling mount.
Generally, you can expect to pay between $100-$200 for a high quality punching bag. Cheaper bags may not be as durable or well-made. And more expensive options may be larger or heavier than you need to get a solid, at-home workout. The cheapest option on our list, BoxerPoint’s Double End Bag, is usually available for under $40, while our most expensive pick, Century’s BOB XL Body Opponent Bag, was $420 when we last updated this list.
If you buy an empty punching bag, you’ll have to fill it yourself. You can choose from the most common materials used to fill punching bags, including sand, cloth, rubber mulch, rice, and sawdust. Another popular filling is old clothing since it’s easy on your joints, it keeps its shape, and it doesn’t make the bag too hard.
For a traditional punching bag, the general rule is that the bag should be about half your body weight. For example, if you weigh 150 pounds, you should select a bag that weighs about 75 pounds. “Consider that with a heavy bag, you do not want a bag that is so light that each time you strike it, it begins to move around wildly,” Gagliardi says. “This would require you to stop the bag’s momentum after each strike and make your workout less efficient.”
“A bag workout is a total body workout that targets the core, hips, arms, shoulders, chest, back, thighs, calves, and even the muscles that support the ankles and feet,” Gagliardi says. In addition to the muscular and cardiorespiratory benefits, you’ll also work on your reaction time, balance, speed, power, coordination, and agility.
Additional reporting by Jen Zeltwanger
Jen Zeltwanger, ACSM-EP, is an ACSM-certified exercise physiologist and longtime fitness writer. Jen has been involved in the fitness industry for over 25 years and has written articles and tested products for a variety of fitness and wellness publications, like Sass Magazine and Field Hockey Life Magazine.
Additional reporting by Sarah Felbin
With over two decades of dance experience, Sarah Felbin loves diving into the latest wellness research. As a health and fitness writer, she’s passionate about finding products that are of great value and that make life easier.
