The 8 Best Punching Bags for Beginners (2023)
Our top choices:
Best Punching Bag for Beginners: Everlast Unisex Power Core Freestanding Punch Bag
Boost your boxing skills with the adjustable, easy-to-set-up Everlast Power Core, perfect for beginners!
Best Heavy Punching Bag for Beginners: Everlast 70-Pound Heavy-Bag Kit
Kickstart your boxing or MMA journey with the Everlast 70-Pound Heavy-Bag Kit, complete with gloves, hand wraps, and a sturdy bag for powerful training.
Best Speedbag for beginners: Pro Impact Speed Bag
Enhance your hand-eye coordination, speed, and reflexes with the durable and responsive Pro Impact Speed Bag, designed for beginners seeking rapid progress.
Today, we’re taking a swing at one of the most essential pieces of training equipment for any combat sports enthusiast – the punching bag. Whether you’re just starting out or looking to upgrade your home gym, we’ve got you covered.
In this article, we’ll dive into the top punching bag choices for beginners, explore the purpose of this trusty piece of equipment, and give you some tips on when and how to use it to maximize your training sessions. But that’s not all! We’ll also provide you with a comprehensive buying guide, breaking down the key factors you must consider when choosing the perfect punching bag for your needs.
So get ready to unleash your inner warrior because we’re about to throw down some serious knowledge to help you find the best punching bag to kickstart your martial arts journey! Let’s get started, shall we?
The 8 Best Punching Bags for Beginners in 2023
Everlast Unisex Power Core Freestanding Punch Bag
The perfect addition to any home gym for both beginners and seasoned fighters. This versatile bag features an air-foam chamber that delivers a realistic feel, making your training sessions more effective and enjoyable.
The rounded design allows for smooth movement around the target, boosting your cardio, leg conditioning, and hand-eye coordination. Its Powercore power transfer ring expertly absorbs impact, minimizing base movement and sliding for a stable training experience.
Filling the high-density base with water or sand provides a solid, easy-to-hit target that maximizes your workout (approximately 250 lbs. with water, 370 lbs. with sand). The adjustable height ranges from 54″ to 65″, ensuring a comfortable fit for users of various sizes.
Designed with a sleek black and white synthetic material, the Everlast Power Core Bag is suitable for unisex-adult users. It comes with a 120-day warranty, covering defects in materials and workmanship, so you can train with confidence knowing you’ve invested in a reliable, high-quality product.
Get ready to elevate your striking game with the Everlast Power Core Freestanding Punch Bag – a top choice for anyone looking to improve their boxing and MMA skills!
Pros
- Power Core technology: Enhanced performance and energy dispersion for a more effective workout.
- Adjustable height: Allows customization to suit users of different heights.
- Freestanding design: Eliminates the need for mounting, making it easy to set up and move.
Cons
- Stability: May require additional weight to prevent movement during intense training.
- Limited striking area: Smaller surface compared to larger heavy bags, such as the Century Wavemaster XXL.
- Durability: May not withstand heavy usage as well as more expensive, high-quality alternatives.
Aqua Punching Bag
- IDEAL FOR EVERY TYPE OF BOXER — From 20 years of experience to zero; from boxing champions to...
- EXCLUSIVE BAG COLORS — Aqua Training Bags come in a variety of eye-catching colors. Each bag...
- REVOLUTIONARY DESIGN — The teardrop shape and water-filled interior absorbs the impact of each...
Elevate your training with the Aqua Punching Bag, designed for boxers and fitness enthusiasts of all levels. The innovative teardrop shape and water-filled interior provide unparalleled versatility, allowing you to practice dynamic combinations, including hooks, uppercuts, and straight shots. Experience the full intensity of your workout with the Aqua Training Bag’s impact-absorbing design, which eliminates dreaded hard spots found in traditional heavy bags.
Built to last, the Aqua Punching Bag is made in the USA with thick-walled vinyl and injection-molded ends, ensuring it can handle even the most vicious strikes. It’s also UV-resistant and waterproof, making it perfect for indoor and outdoor use.
Adjustable high and low-pressure settings let you customize your bag by adding more or less water to suit your preference. Filling and draining the bag is a breeze, allowing you to spend more time perfecting your technique.
Available in an array of vibrant, hand-swirled colors, the Aqua Punching Bag adds a unique touch to your workout space. Its portability and compatibility with a ceiling mount or Aqua Punching Bag Stand make it an unbeatable choice for those seeking a high-quality, versatile punching bag. Unleash your power and transform your workouts with the Aqua Punching Bag!
Pros
- Versatile Training: The teardrop shape and water-filled interior allow for a variety of punches and combinations, catering to all skill levels.
- Durable & Weather-Resistant: Made with thick-walled vinyl and injection-molded ends, the bag is UV-resistant and waterproof, perfect for indoor and outdoor use.
- Customizable Pressure: Easily adjust the bag’s pressure by adding more or less water to suit your preference, ensuring a comfortable and tailored workout experience.
Cons
- Setup Requirements: The Aqua Punching Bag needs a ceiling mount or compatible stand for use, which might require additional investment or installation efforts.
- Water Filling: Filling and draining the bag with water can be time-consuming, especially if you need to change its pressure frequently.
- Price: The Aqua Punching Bag may be more expensive than traditional heavy bags or sand-filled alternatives, potentially making it a less budget-friendly option.
Read our full review of the Aqua Punching Bag here.
Pro Impact Speed Bag
- DURABLE PU OR LEATHER MATERIAL. To provide extreme durability and improved functionality, the Pro...
- HIGH-QUALITY CONSTRUCTION. A heavy-duty latex bladder prevents loss of air even after being...
- GREAT EXERCISE ACTIVITY. Practicing with this Leather Speedbag is a great cardiovascular exercise...
A fantastic addition to your home gym that will help you enhance your speed, stamina, and accuracy. Crafted from top-grade genuine leather or durable PU material, this speed bag is built to last and endure multiple training sessions without losing its shape or performance.
Featuring a heavy-duty latex bladder and triple reinforced seams, the Pro Impact Speed Bag is designed to maintain air pressure and withstand consistent use. The pear-shaped design allows for rapid recoiling, perfect for developing your reflexes, increasing your speed, and improving your hand-eye coordination.
Ideal for a range of skill levels, the bag is available in three sizes: extra small (5″x7″), small (6″x9″), and medium (7″x10″), catering to beginners, intermediates, and advanced users. Each size is designed to rebound quickly, helping you build your hand speed, rhythm, and eye contact.
The Pro Impact Speed Bag offers a great cardiovascular workout, burning calories while increasing muscle strength and stamina. By incorporating this speed bag into your training routine, you’ll be able to tone and sculpt your upper body while refining your striking techniques.
Available in multiple color variations and sizes, the Pro Impact Speed Bag is a top choice for those looking to improve their boxing, MMA, or martial arts performance.
Pros
- Durable materials: Made from either PU or genuine leather for long-lasting use.
- Enhances reflexes: Designed for rapid recoiling to improve speed and hand-eye coordination.
- Size options: Available in three sizes to accommodate various skill levels.
Cons
- Not suitable for lower body training: Focuses only on upper body and reflex development.
- May require regular inflation: Heavy-duty latex bladder may need occasional air refills.
Century Wavemaster XXL
- XXL ADULT PUNCHING BAG - The Wavemaster XXL stands 69 inches tall and measures a full 18 inches in...
- LARGEST STRIKING AREA - The bag section itself is a whopping 52” inches tall with an 18”...
- HIGH QUALITY MATERIAL - The striking area features a durable vinyl cover sitting atop high-density...
The ultimate freestanding punching bag for those who demand more from their training equipment. Standing at an impressive 69 inches tall with a full 18-inch diameter, this bag offers the largest striking area on the market, perfect for practicing a wide range of martial arts techniques.
Constructed with a durable vinyl cover atop high-density foam, the Wavemaster XXL provides a reliable and sturdy surface for all your striking needs. Its low-profile base and ultra-stable weight distribution ensure that this bag will remain steadfast during your most intense training sessions.
Designed for convenience and portability, the Wavemaster XXL can be easily moved by simply tipping it onto the edge of the base and rotating to roll. Ideal for home and apartment use, you can train in your garage or any other space, then effortlessly roll the bag into a corner or closet when not in use.
Proudly made in the USA using high-quality, lead-free materials, the Century Wavemaster XXL is the perfect choice for practitioners of Muay Thai, kickboxing, MMA, karate, taekwondo, and other martial arts. With a base that can be filled with sand or water, it weighs up to 270 lbs, providing enough resistance for kicks, knee strikes, and elbows.
Pros
- Large striking area: Features a 52-inch tall bag with an 18-inch diameter for versatile training.
- Portable design: Easy to move and relocate with its rolling base.
- Sturdy construction: Can support up to 270 lbs of base weight for intense training sessions.
Cons
- Requires space: Takes up more room compared to wall-mounted or hanging bags.
- Price: May be more expensive than other types of punching bags.
- Limited height adjustment: Height is fixed at 69 inches, may not suit all users.
Everlast 70-Pound MMA Heavy-Bag Kit
- Kit includes 70-Pound heavy bag, heavy bag gloves, 108-Inch hand wraps and bungee cord
- Heavy bag stuffed with a custom filling of natural and synthetic fibers blended with sifted sand
- Heavy Bag gloves and wraps for protecting your hands against the abrasion of the bag
The perfect all-in-one solution for those looking to step up their training game. This comprehensive kit includes a 70-pound heavy bag, heavy bag gloves, 108-inch hand wraps, and a bungee cord, providing you with everything you need for an effective heavy bag workout.
The heavy bag is constructed from super tough and rugged polycanvas material, ensuring long-lasting durability. Filled with a custom blend of natural and synthetic fibers mixed with sifted sand, this bag offers resilient shock absorbency, making it ideal for MMA, boxing, and other martial arts training.
Keep your hands protected with the included high-quality synthetic leather MMA heavy bag gloves and hand wraps, featuring a supportive hook-and-loop wrist strap. The adjustable chain allows for customizable height, while the bungee cord can be used for adding greater resistance to the bag, catering to your individual training needs.
Backed by Everlast’s 120-day warranty against defects in materials and workmanship, the Everlast 70-Pound MMA Heavy-Bag Kit is a fantastic investment for anyone looking to improve their striking power, speed, and technique. Elevate your training experience with this versatile and reliable kit, designed to help you achieve your martial arts and fitness goals.
Pros
- Complete kit: Includes heavy bag, gloves, hand wraps, and bungee cord for a comprehensive training experience.
- Customizable height: Adjustable chain for easy height modification.
- Quality materials: Bag is made of durable polycanvas material and filled with a blend of natural and synthetic fibers.
Cons
- Limited weight: Fixed at 70 pounds, may not suit all users or training needs.
- Requires mounting: Needs a secure location for hanging the bag.
- Gloves quality: Synthetic leather gloves may not offer the same durability as genuine leather options.
Ringside Ringside Double End Striking Bag
- Package length: 9.906 cm
- Package width: 12.7 cm
- Package height: 24.892 cm
With its top-quality all-leather construction, this durable double end bag is designed to sharpen your reflexes and enhance your boxing technique.
Whether you’re a beginner or a pro, this versatile bag is perfect for all skill levels. The larger size is ideal for teaching fundamentals, while the smaller size helps improve quickness and hand-eye coordination. The Ringside Double End Striking Bag is built for reliability and longevity, featuring triple-reinforced top and bottom loops, ensuring it can handle your most intense training sessions.
This striking bag comes complete with double end bag cables for easy setup. Its unique design and multi-color finish add a touch of style to your training environment. With a 120-day manufacturer’s warranty, you can trust that the Ringside Double End Striking Bag is made with quality and performance in mind.
Upgrade your boxing skills and reflexes with this must-have training tool, designed to help you become a more agile and fundamentally solid fighter.
Pros
- Improves reflexes: Helps to develop slipping and counter-punching skills.
- All-leather construction: Made from top-quality leather for durability.
- Easy installation: Comes with double-end bag cables for simple setup.
Cons
- Requires anchoring: Needs secure anchor points on both the ceiling and floor.
- Size limitations: Smaller striking area compared to traditional heavy bags.
- Limited lower body training: Primarily focuses on upper body and reflex development.
FightCamp Freestanding Punching Bag
- ✦ Fits Your Space ✦ At 5ft 7in tall and 2 ft wide, our boxing bag fits any room.
- ✦ Durable & Reliable ✦ Made from vinyl, this bag is built to stand up to even the toughest...
- ✦ Make The Bag Connected ✦ FightCamp is more than a bag, download the FightCamp app and purchase...
With its 5ft 7in height and 2ft width, this modern and eye-catching punching bag effortlessly blends into any room.
Constructed with robust vinyl, this freestanding bag is prepared to handle the most powerful fighters. Secure the base by filling it with 250 lbs of water or 350 lbs of sand for optimal stability, ensuring it remains stationary during your high-energy workouts. The included Bag Ring offers extra support, preventing the bag from sliding or adjusting during training sessions.
FightCamp goes beyond being just a punching bag. Downloadthe FightCamp app and purchasing the FightCamp Trackers separately, you gain access to over 1000 workouts, tutorials, and punch statistics for an interactive and engaging fitness experience.
Manufactured in the USA, the FightCamp Freestanding Punching Bag is your ultimate workout companion.
Pros
- No installation required: Freestanding design eliminates the need for mounting.
- App integration: Compatible with FightCamp app for additional workouts and tracking.
- Aesthetic appeal: Attractive design makes it a conversation piece in your home.
Cons
- Base filling: Requires either sand or water for stability, may cause inconvenience.
- Space consumption: Takes up more room than wall-mounted or hanging bags.
- Cost of trackers: FightCamp Trackers must be purchased separately for app integration.
Elite Sports Canvas Punching Bag
- ✅ DURABLE – Elite Sports canvas punching bag is made from highly durable canvas and strong...
- ✅ CHAIN ATTACHMENT – You can easily attach our punching bags with the chains and hang them where...
- ✅ WEIGHT CAPACITY – Our boxing punching bag can be easily filled according to the needs with...
Constructed from high-quality canvas material and reinforced with strong stitching, this punching bag is built to withstand the most intense workouts and training sessions.
Featuring a heavy-duty metal chain attachment, you can effortlessly hang the bag in your desired location, providing a sturdy and reliable platform for your training. Remove the chains, and you have the perfect tool to practice grappling techniques, giving you a versatile training experience.
The Elite Sports punching bag offers a generous weight capacity, with a large round lid opening on top for easy filling according to your specific needs. Please note that the bag is delivered unfilled, allowing you to customize it as you see fit.
Simple to use, transport, and store, this MMA training bag endures any level of intense training, making it a valuable addition to your workout routine. Its multipurpose design is ideal for various training styles, including Muay Thai, kickboxing, grappling, boxing, and punching. Enhance your overall fitness and martial arts skills with the durable and adaptable Elite Sports Canvas Punching Bag.
Pros
- Durable canvas construction: Designed to withstand intense training sessions.
- Multipurpose: Suitable for various training styles, including Muay Thai, kickboxing, and grappling.
- Easy to use: Simple to set up, transport, and store.
Cons
- Unfilled: Delivered without filling, requires additional effort to fill the bag.
- Material quality: Canvas may not offer the same durability as genuine leather.
- Chain attachment: Requires a secure location for hanging the bag.
How do beginners benefit from using punching bags?
Punching bags are a fantastic tool for beginners to improve their martial arts skills in a variety of ways.
Firstly, punching bags allow beginners to practice striking techniques in a safe and controlled environment. You can throw punches and kicks as hard as you like without worrying about injuring a training partner.
Punching bags also help beginners develop proper form and technique, essential for effective striking. You’ll develop the muscle memory needed to execute these techniques with precision and power by repeatedly practicing your punches and kicks on a bag.
In addition, using a punching bag is a great cardiovascular workout. It helps build endurance and stamina, essential for martial arts training. By incorporating bag work into your routine, you can push yourself harder and longer during sparring sessions and competitions.
The main benefits summed up
- Provides a safe and controlled environment to practice striking techniques
- Helps beginners to develop proper form and technique
- Builds muscle memory for effective striking
- Enhances cardiovascular fitness and endurance
- Provides a high-intensity workout that burns calories and improves overall fitness
- Boosts confidence and self-esteem by allowing beginners to see improvements in their skills over time
- Helps to relieve stress and tension by allowing beginners to release their energy and emotions on the bag
- Can be used at home or in a gym, making it a convenient and accessible tool for martial arts training
What to consider when looking for a punching bag for beginners
Alright, now that we’ve covered the benefits of using a punching bag, let’s dive into the nitty-gritty of choosing the perfect one for you. In this buying guide, we’ll walk you through everything you need to know to make an informed decision when picking out a punching bag for beginners.
We’ll break down the various types of punching bags available, such as standard heavy bags, freestanding heavy bags, reflex bags, double end bags, aqua bags, and speed bags. Each of these bags serves a unique purpose in your training, and understanding their differences is key to finding the right fit for your needs.
But wait, there’s more! We’ll also discuss factors like height, weight, shape, and material, which all play a crucial role in ensuring you get the most out of your punching bag sessions.
So, without further ado, let’s jump right into our beginner’s guide to buying the perfect punching bag! It’s time to invest in your training and take your martial arts game to the next level.
Types of Punching Bags
Each type of punching bag has its own unique benefits and features, so it’s essential to consider your training goals and space requirements when making your selection. In this section, we’ll take a closer look at the different types of punching bags available and their respective advantages and disadvantages.
Standard heavy bags
These are the most common and popular type of punching bag. They are typically made of leather or vinyl and filled with dense materials such as sand or foam. Standard heavy bags come in a variety of sizes and weights, ranging from 50 to 150 pounds.
Freestanding heavy bags
As the name suggests, freestanding heavy bags are not attached to a ceiling or wall. Instead, they are anchored to the ground with a base that can be filled with sand or water. Freestanding bags are great for those who don’t have a lot of space or don’t want to install a ceiling or wall mount.
Reflex bags
Reflex bags are designed to improve hand-eye coordination and reaction time. They have a flexible, spring-loaded base that allows the bag to move and rebound quickly when struck. Reflex bags are great for improving defensive skills and agility.
Double end bags
Double end bags are smaller than standard heavy bags and are suspended from both the ceiling and the floor with elastic cords. They are great for improving hand speed, accuracy, and footwork.
Aqua bags
Aqua bags are filled with water instead of traditional materials like sand or foam. They are designed to mimic the feel of hitting a human body, making them great for practicing realistic striking techniques. Aqua bags are also gentler on the hands and wrists than traditional heavy bags.
Speed bags
Speed bags are small and lightweight, and are used to improve hand speed and coordination. They are typically made of leather or vinyl and filled with air. Speed bags are great for developing quick reflexes and improving hand-eye coordination.
| Punching Bag Type | Benefits | Pros | Cons |
| Standard Heavy Bag | Ideal for building power and strength, versatile and suitable for all levels | Wide range of sizes and weights; realistic feel | Requires ceiling or wall mount, heavy and difficult to move |
| Freestanding Heavy Bag | Versatility; no installation needed | Can tip over with hard strikes, base takes up floor space | May lack resistance |
| Reflex Bag | Improves hand-eye coordination and reaction time, great for defensive training | Compact; great for quick jabs and dodges | Less durable than other bags, limited for striking techniques |
| Double End Bag | Improves hand speed, accuracy, and footwork, good for all levels | Provides a moving target, great for head movement training | Requires ceiling and floor anchor points, limited striking surface |
| Aqua Bag | Provides realistic target for striking, gentler on hands and wrists | Mimics feel of hitting human body, easy to move | Heavier and more expensive than traditional bags, requires regular refilling |
| Speed Bag | Hand speed, timing, and rhythm | Improves coordination; refines technique | Limited striking surface, requires ceiling or wall mount |
Height & Weight
A bag that is too heavy or too light for your skill level can hinder your progress and potentially lead to injury. Similarly, a bag that is too tall or too short can affect your striking technique and limit the types of strikes you can perform.
The weight of a punching bag typically ranges from 50 to 150 pounds. As a general rule, a heavier bag is better for building power and strength, while a lighter bag is better for improving speed and technique. Beginners should look for a bag that is around 40-80 pounds, while more advanced fighters may prefer a heavier bag.
The height of a punching bag can vary depending on the type of bag and manufacturer. However, most bags are designed to be around the same height as the user’s chest or head. This allows for a full range of striking techniques, including punches, kicks, and knees. Be sure to choose a bag that is the appropriate height for your skill level and training goals.
Shape
The shape of your punching bag is another important factor to consider when making your purchase. Different shapes are designed for different types of training and striking techniques.
For example, a traditional heavy bag is cylindrical in shape and provides a consistent striking surface for practicing punches and kicks. On the other hand, a teardrop-shaped bag is designed to mimic the shape of a human body, making it ideal for practicing realistic striking techniques.
Other shapes include angled bags, which are designed to be hung at an angle to allow for uppercuts and angled strikes, and banana bags, which are longer and curved to allow for a variety of striking angles.
When selecting a punching bag shape, consider your training goals and the types of strikes you want to practice. A cylindrical heavy bag is likely the best choice if you’re primarily focused on traditional punches and kicks. If you want to practice a wider range of strikes, such as uppercuts and hooks, consider an angled or banana bag. And if you’re looking for a more realistic training experience, a teardrop-shaped bag is the way to go.
Material
The material of your punching bag is a factor to consider when making your purchase. Different materials offer different levels of durability, comfort, and feel.
Leather
Leather is the most common material used for high-quality punching bags. It is durable, provides a consistent striking surface, and can withstand repeated use over time. However, leather bags tend to be more expensive than those made from other materials.
Vinyl
Vinyl is a less expensive alternative to leather and is also durable and long-lasting. However, vinyl bags may not have the same feel and responsiveness as leather bags.
Canvas
Canvas bags are another option and are generally less expensive than leather or vinyl bags. They are also lightweight and easy to move, making them a good choice for those who want a portable bag. However, canvas bags may not provide the same level of durability as leather or vinyl bags.
When selecting a material for your punching bag, consider your budget, training goals, and preferences. A leather bag may be the best choice for serious fighters who want a high-quality, durable bag, while a vinyl or canvas bag may be more suitable for beginners or those on a budget.
Related: See the top punching bags for kids
FAQ
What should a beginner practice on a punching bag?
Beginners should focus on practicing basic punching and kicking techniques, as well as footwork and movement. Once basic techniques have been mastered, beginners can move on to more advanced combinations and striking drills.
How heavy should my first punching bag be?
For beginners, a punching bag weighing around 70-80 pounds is ideal. This weight is heavy enough to provide resistance for building power and strength, while also allowing beginners to develop proper technique.
Does it hurt to hit a heavy bag?
Hitting a heavy bag can be uncomfortable, but it should not be painful. If you experience pain while hitting a bag, it may be a sign that your technique is incorrect or that the bag is too heavy for your skill level.
Does punching bag build muscle?
Yes, punching a heavy bag can help build muscle in the arms, shoulders, chest, and back. It is an effective way to increase strength and power in these muscle groups.
Is punching a heavy bag good for weight Loss?
Yes, hitting a heavy bag is a great cardiovascular workout that can help burn calories and aid in weight loss. It also improves endurance and stamina, which can help you push harder during other types of workouts.
Related: See our top choices of punching bags for the seasoned fighters
