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If you’re looking for a full-body workout that combines strength, cardio, and agility, consider boxing. The best punching bag can do more than just provide a target—it offers reliable resistance that helps you build muscle strength and power. "Boxing is so much more than just punching," says Semoura Villa, CPT, trainer at Rumble Boxing. "You’re using your entire body to create momentum, speed, power and, in turn, burning so many calories while gaining strength." Plus, who doesn’t like to hit things?
Sounds like the ultimate stress-reliever, TBH. And while shadow boxing (hitting the air) is an effective way to learn the technique, upgrading your home gym set-up with a punching bag is a sure-fire way to pack more power into your punches.
Best punching bags
Of course, that requires finding the right bag for you and your at-home sweat sitch. After all, there are *so* many types of bags out there, from hanging bags to free-standing bags—and a whole slew of materials and fills to choose from.
What to consider
Type
The first major decision to make is whether you want a free-standing or hanging bag. Heavy hanging bags are best for power punches and kicks, freestanding bags are good for smaller spaces and are easy to move, and speed bags are ideal for improving hand-eye coordination and, well, speed.
Still not sure what type speaks to you the best? "I recommend hanging bags, but they're difficult to install and require a lot more space for permanent installation," says trainer and boxer Taylor Rae Almonte, CPT, co-founder of anti-racist wellness program ACTIV-ISM. If you don’t have the space (or installation capabilities), a freestanding bag works well too!
Material
Next, consider what your bag is made of. Leather is durable but expensive, while vinyl and synthetic materials are budget-friendly and still durable, they just won't last quite as long. The filling also matters; sand generally provides a harder impact than water or foam.
Almonte is a fan of water-filled bags because they absorb your punches (rather than rebounding them) and feel more life-like. However, sand- and synthetic-filled bags are also good options for stronger punchers, as long as the exterior is legit. "With leather bags, there’s no tearing or cracking, unless you hit like the hulk," says Villa. "They truly stand the test of time."
Size and weight
Consider your strength, fitness level, and the dimensions of your space when choosing the size and weight of the bag. Heavy hanging bags are better for powerful hits, Muay Thai, and MMA because of their size and weight, but can be hard to manage if they are too heavy or long. Freestanding bags work better in small spaces, but aren't as conducive to kickboxing since they tend to move more. As a general rule of thumb, both heavy hanging bags and freestanding bags should weigh at least half your body weight to ensure stability.
Experts recommend measuring your space to get an idea of what size bag it can accommodate and looking for bags with adjustable height and/or weight to grow with your fitness progress.
Accessories
Boxing isn't really one of those activities where you can get by as a total minimalist. A bag and gloves—and potentially wraps, too—are essential to get started the right way, protecting your hands and wrists. Ensuring that hanging bags are properly mounted is also majorly important, as not every hanging bag comes with a mount.
So, it's a good idea to set a budget that covers not only the bag itself, but also any necessary accessories like gloves, wraps, or mounts. Look for options that offer the whole package to save time and money.
How we tested and selected
For the past year, Women’s Health editors and experts, including fitness editor Talene Appleton, NASM-CPT and contributor Nikhita Mahtani, tested the bestselling, most popular, and top-rated punching bags at home and in fitness studios across the country. Our team also consulted two boxing coaches to understand what features and factors set the very best punching bags apart from the rest.
Ready to throw some punches (and kicks, if that's your thing)? Below, check out the seven best editor-tested and boxer-approved punching bags for every budget and experience level.
Pros
Just over $100
Life-like feel
Adjustable weight
Great impact absorption
Cons
Faux leather may lack long-term durability
As someone who's tried out a ton of heavy bags (boxing classes were my obsession 3x/week pre-pandemic), this one from MaxxMMA is my favorite home option. Its size, setup, feel, and price make it ideal for anyone looking to amp up their boxing workouts from home.
The water and air filling system is the star of the show. It feels way more life-like when you hit it and absorbs impact better compared to those old, clunky sand-filled bags. Plus, if you have arthritic wrists like me, it’s a game-changer, making your punches feel smoother and more comfortable.
The second coolest thing about this bag is that you can adjust its weight from 70 to 120 pounds using an air pressure system. It’s awesome for multi-person households or those looking for a bag that can grow with their fitness level over time. Sure, it means a bit more maintenance, but the system is easy to use and the flexibility makes it totally worth it.
My only concern with this bag, given its affordable price point and that it's made of faux leather, is that the seams may start to loosen over time. However, the shape stays consistent with no annoying sagging points, and the material feels durable.
Type | Hanging |
---|---|
Material | Outer: Faux leather; Inner: Water and air |
Size and weight | 13" W x 39" H; 70-120 lbs. |
Accessories | Mounting kit |
Pros
Comes with everything you need to get started
Offers programmed workouts and expert guidance
Tracks workouts and progress over time
Doesn't move when striking
Cons
Costs nearly 10x more than traditional, tech-free options
I initially tested this setup, which includes a stand-up heavy bag, floor mat, wraps, gloves, and trackers, back in 2021. Today, I still think it's the best freestanding punching bag package out there.
It can be kept indoors or outdoors (although it's not waterproof and should be covered with a tarp to stay dry) and Fight Camp offers an app for classes, which is perfect for when you want a little guidance and instruction.
The platform’s key innovation lies in the smallest piece of gear contained in this set. Users place optional tiny tracking devices (which log every punch via the connected app) into the provided hand wraps worn under the gloves.
Another one of the standout features is the bag ring it sits on—a small circular mat with plastic rails connected by heavy-duty Velcro. Something about this design is just so good. The bag doesn’t slide at all when you're striking it, a common issue with other freestanding bags.
You have the option to upgrade to a set that includes extra wraps and a pair of gloves, or opt for a package with only wraps, trackers, and membership to the platform. Yes, both packages are pricey. But if you're looking for a comprehensive at-home boxing setup with programmed workouts to follow along with and metrics tracking, this is worth the investment.
Type | Freestanding |
---|---|
Material | Outer: Vinyl; Inner: Foam; Base: Sand or water |
Size and weight | 2"W x 67"H; 250 lbs. (water-filled base) or 350 lbs. (sand-filled base) |
Accessories | Gloves, wraps, trackers, console |
Pros
Great impact absorption
Heavy yet compact
Unique aesthetic
Cons
Not suitable for kickboxing
At 120 pounds, this short hanging bag won’t budge too much, no matter how hard you punch it. Plus, because of its soft water interior, it doesn't hurt your wrists, making it ideal for building up resistance. Because it's filled with water, that also means it won't lose its shape or develop hard spots overtime like traditional heavy bags do.
Each bag is crafted from thick-walled vinyl with a vibey swirl pattern, offered in eight different colors (the pink one is what my boxing girly dreams are made of).
Type | Hanging |
---|---|
Material | Outer: Heavy-duty vinyl; Inner: Water |
Size and weight | 11"W x 18"H; 120 lbs. |
Accessories | Mounting kit |
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Pros
Durable construction
Reasonable price for real leather
Adjustable weight
Comes with gloves
Cons
Requires at least two people to install
This heavy punching bag set comes with hand wraps, steel chains, and gloves. Its leather casing is resilient and durable, while the zippered bag closure allows for easy filling. Note: It'll come pre-filled but has the capacity to fill nearly double that (110 pounds) if you need more resistance.
With a real leather exterior, durable core that minimizes movement, and mounting kit and gloves included, this bag is well worth the price tag (just north of $110 at the time of publish).
Type | Hanging |
---|---|
Material | Outer: Leather; Inner: Sand |
Size and weight | 12"W x 48"H; 55-110 lbs. |
Accessories | Mounting kit and gloves |
Pros
Ideal size and weight for martial arts
Just over $100
Durable construction and exterior
Responsive feel
Cons
Slightly harsher feel than water-filled options
If you’re looking for a bag you won’t have to jump up to kick, this six-foot-long option fits the bill. Its weight is long enough for a full range of strikes yet manageable for those looking to hone their skills. The “Banana Bag” shape—72 inches in length and 13 inches in diameter—is ideal for practicing dynamic moves with precision.
Triple-stitched seams and reinforced nylon straps allow for durability, even when you’re attacking it with all of your body weight. Whether you’re into Muay Thai, MMA, or just love landing kicks to blow off steam, this bag can take the heat without sagging or losing shape.
Filled with 100% packed textiles, this bag also offers the ideal density for martial arts strikes. It doesn't absorb impact quite as well as the water and/or air-filled options on this list, but provides more responsiveness instead.
Type | Hanging |
---|---|
Material | Outer: Vinyl; Inner: Packed textiles |
Size and weight | 13"W x 72"H; 110 lbs. |
Accessories | Mounting kit |
Pros
Relatively quiet
Sturdy
Easy to assemble
Cons
Moves around more than heavy hanging options
The thing about freestanding bags is that they swing from the top, not the bottom, so they can be difficult to hit (and if they're not secure and sturdy, even dangerous). This springy freestanding bag works well for fast-paced cardio workouts and is both portable, easy to assemble, quiet, and very stable. Fill it with either sand or water, depending on your resistance preference. Either way, just be prepared for a responsive rebound to any (and all) punches.
It's our favorite freestanding bag to hit in terms of the way it feels to land strikes and how it moves in response. At approximately 70" tall, it's perfect for punch and kick combos for novice boxers, though it may not be heavy-duty enough for advanced folks. We also love that you get a pair of gloves included (which are actually great)!
Type | Freestanding |
---|---|
Material | Outer: Polyurethane; Inner: Foam; Base: Sand |
Size and weight | 20"W x 70"H; 250 lbs. |
Accessories | Gloves |
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Pros
Easy to setup and breakdown
Portable and compact
Fun to use
Made from real leather
Cons
Not sturdy enough to take all-out punches
This funky alternative punching bag fits right into a door frame so you can practice your best moves without sacrificing tons of space. Since moving into a tiny NYC apartment, this has been one of my favorite fitness toys to play around with. It takes less than a minute to set up the suspension poles and get to hitting, although I can't strike this thing nearly as hard as I would a legit bag.
To set it up, you simply press the base at both ends of the pole, take the pole to the door frame, and adjust it to the appropriate length. Then repeat with the second pole. Boom—it's really that easy.
Another thing to note about this alternative design is that since you won't be hitting it full-force, you don't really need gloves to start punching comfortably and safely.
Type | Doorway |
---|---|
Material | Outer: Leather; Inner: Cotton |
Size and weight | 11.81"W x 11.81"H (works with 26" to 36" doorways) |
Accessories | Suspension rods (pictured) |
How do I properly use a punching bag?
Step 1: Get a punching bag. Step 2: Figure out how the heck you're going to use it. That's what we're here for! Using a punching bag is pretty intuitive, but there are a few key things to keep in mind to get the most out of it to boost your workouts (and prevent injury).
Warm up: Always start with a thorough warmup to prepare your muscles and joints for the intensity of punching bag workouts. This can include dynamic stretches, light cardio, and joint mobilization exercises. Protect your hands Learn proper technique: Start slow:
Follow along with a workout: If you don't opt for a connected bag like the FightCamp setup, chances are you might want a little guidance for your home boxing workouts. There are tons of videos and programs online to follow along with, which can help you hone your skills and switch up your workouts. Check out this beginner-friendly boxing workout. And this one is suitable for all levels).
Cool down: Finishing your boxing workout with a cooldown session to gradually lower your heart rate and stretch the muscles used during the workout is worth the extra few minutes, according to Villa.
Meet the experts
- Semoura Villa, CPT, is a trainer at Heimat and Rumble Boxing in Los Angeles.
- Taylor Rae Almonte, CPT, is a trainer, boxer, and the co-founder of anti-racist wellness program ACTIV-ISM.
Additional reporting by Nikhita Mahtani
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Talene Appleton, NASM-CPT
Fitness Editor
Talene Appleton is the fitness editor at Women’s Health, where she covers all things fitness, nutrition, and healthy living. She studied nutrition and exercise science at George Washington University and is a NASM-certified personal trainer and nutritional consultant. Passionate about the intersections between fitness, food, and community, she strives to foster inclusive and holistic wellness narratives for underrepresented populations. When not writing, she can be found hosting dinner parties and exploring new wellness and culinary experiences around New York and Los Angeles. Prior to her role at Women’s Health, she was the fitness and commerce editor at Men’s Health and contributed to General Surgery News, The Food Institute, and The Nessie.