What Punching Bag Weight Should I Get? (AgeWise Bag Size Table)

what punching bag weight should i get

One of the questions that people ask me very frequently is “What punching bag weight should I get?”. How large a punching bag should I buy?

If you are looking around on the internet to see what size punching bag is most suitable for you then you are at the right place.

In this post, I will leave no stone unturned to help you decide which punch bag to choose. So no need to think very hard, just stick till the end and you find all your queries answered.

Well, that’s an important question because boxing is an art, and choosing the right equipment is the key to achieving success in it.

The only answer I have to such questions is that:

“It depends”

There are numerous factors that you have to consider before buying a punching bag.  For example, your weight, your height, your experience, strength and the space available, and many more. 

So, let’s jump straight into the details of each of these factors.

Type of Punching Bags & Weight Available

It is important to consider your punching goals first. There is a variety of models and sizes available. It’s up to your purchasing purpose to choose the right model for you. Generally, you need punching bags for training, Mittworks, boxing practices, and other workouts. If you are a beginner you can buy an all-purpose punching bag. Let’s check out the types according to weight below:

Heavy Bags

They are available in 70lbs to 150lbs. They are chosen when punchers want to enhance punch strength. They can check your stamina when punching on the head of the bag. They are relatively heavier than others. In order to choose the right size of heavy bag, you need to consider your body weight. Check the table below to make the right choice:

Table of Heavy Bag Weight & Body Weight:

Heavy Bag Weight lbsBody Weight lbs

Uppercut Punch Bags

They are specially designed for upperside punches. But you can also use it for body punches. They are available in ringside uppercut punch design and many others. They are mainly available in 7 pounds weight. They are good for boxing, Mitt work, and training. 

Speed Bags

The main purpose of speed bags is to develop strong hand-eye coordination during punching. They are designed in hanging oval shape bags. They are available in a standard size that starts from 1.4 pounds. For kids, you can buy small size-speed bags for kids. 

Double Ended Bags

This bag is designed for repeated punching practice for athletes and boxers. It trains boxers for street fights and counter-hitting. This double-ended bag comes with complete pair of bunching cords.  It is available in 3 weights. 

Importance of Choosing The Right Sized Punch Bag

Choosing the right-sized punch bag is critical to becoming a successful boxer.

If you choose a very large punching bag, it might become difficult for you to hang it. This happens when your ceiling is low or if it’s not sturdy enough to bear the weight of a large punch bag.

Moreover, If it is too heavy, you will feel as if you were hitting a wall

On the other hand,  a very small bag might not be a good match for those who perform their work outdoors and are running short of space. Such a punch bag becomes very annoying when it starts swinging back and forth, hitting the walls or anyone nearby.

To sum up, good equipment improves your punching and moving skills. That’s why it is crucial to pick the right size of a punching bag for you.

Read also: How to Punch Harder in a Street Fight.

What Sizes of Punching bags are available in the market

Punch Bag comes in a variety of sizes. There are many punchbags in the market ranging from 2ft to 6ft and often the same price. You may be tempted to buy a 6ft bag only because it’s the same price as a3ft bag, but that might not be the most appropriate size for you.

2 feet Punch Bag:

These are suitable for children up to 8 years old.

3-4 feet Punch Bag:

These are suitable for newbies and for light training exercises. These are the most popular bags sold. These can be hung in bedrooms using a ceiling hook or wall bracket.

5-6 feet Punch Bag:

These bags are designed for experienced fighters.  These are not only longer but much heavier and therefore offer better resistance. Since these are longer, they have a much larger surface area and allow you to kick the bags from different angles.

But these occupy more space and are better suited for outdoor workouts.

What Punching Bag Weight Should You Get: 5 Factors You Need To Consider 

There are many important factors that you need to consider for buying the right size bag. The most important one is your body weight, age, and height. Below is a brief detail of these factors:

#1. Your Size and Weight

The most important factor to consider before choosing the right weighted punch bag is your weight and size.

A simple formula for choosing the right sized bag can be to choose the one that reaches mid of your thigh when placed on the ground. However, this is not applicable to everyone.

The best way to find a heavy bag that is right for you is to take your weight and divide it by half and pick the bag that is closest to that weight.

If you are buying or punching a bag for your children, you can go with a lighter 70 lb bag. However, if you want a bag for a stronger person who kicks or punches hard you will need something heavier which can absorb the impact.

So, If you weigh between 140 and 170 pounds, a large bag that weighs from 70 to 90 pounds is the best option for you.

However, this is a recommendation and not a strict rule. You also have to consider your punching power and that’s usually proportional to your experience. So, If you punch harder than most other boxers of your weight then you can go for a heavier bag

Also Read: How Heavy are Boxing Gloves

#2. Type and purpose of training

Choosing the size and weight of the bag has a lot to do with the type of training that you will be using the bag for.

First off, before deciding what size and weight of a bag are best for you, you need to consider what exactly are you using the bag for?

Shorter bags can be suitable for you if you are doing only punching. However, if you incorporate kicks into your workout, then I would advise you to go for a longer bag. Moreover, as kicks are more powerful, so the bag should be heavier enough to absorb the power of your kicks.

Choose a small, 25- or 40-pound punchbag if you are building quickness or improving punch accuracy. A smaller bag swings more with every punch and it can help you imitate a real-life moving opponent. It improves your defense skills as you have to protect yourself from the returning bag.

However, most beginners are annoyed with small bags as it becomes quite cumbersome to wait for the bag to return after every punch. So, if you are new to boxing, just go for a heavier one.

If you are more interested in improving your strength and punching force then, you would definitely need a heavier bag.

For those who are using a punching bag to lose weight, I would advise using a lighter bag. It helps you burn more calories by adding the movements of your legs into your workout.

According to HealthStatus.com, a 1-pound person burns 209 calories during 30 minutes of workout using a punching bag. So it’s quite reasonable to use punching bags for losing weight.

#3. Your experience level

As already discussed, your experience level is a major factor in determining what size punch bag you should choose.

If you are a beginner, buying a very small or light bag would annoy you due to its pendular motion here and thereafter every blow. So as a newbie, you should go for a moderately heavy bag weighing around half of your weight.

However, if you are experienced and you hit harder than an average person of your weight, you can then choose either a light or a heavy bag. That depends on your intent of boxing. A light bag is good for improving your quickness and punch accuracy. A heavier bag can be a good choice to improve your punching power.

#4. Your place of training

If you have a low ceiling then you can only is to buy a shorter bag because a longer bag would touch the floor and become almost useless.

There is another point worth mentioning here. That is if you have to carry your punch bag here and there very often, then never choose a very large bag as it becomes quite strenuous to shift it from one place to another.

#5. Warning

Always protect your hands with hand wraps and gloves before hitting a heavy bag. Failure to do so can cause damage to your joints and bones.

My recommendation

The best size of a punching bag I recommend to anyone, in general, is the standard heavy bag size, which is about 3 to 4 feet in length. This height makes it perfect for both boxing, knees, kicks, and elbows. You can mount it at variable heights to adjust it. This size suits most people most of the time.

Which Punching Bag Should You Buy

Frequently Asked Questions

Here are some of the questions we receive quite frequently on the internet. I’ll give you some brief answers for all of them.

Read Also: Expert Boxing Hand Wraps.

Can a Heavy-Weight Person (around 250 pounds) Use a Standing Punch Bag?

Yes. A free-standing punch bag is quite stable. It can withstand strong punches and kicks without toppling over. Although it is not very heavy, once the sand or water accumulates in its base, It becomes very stable, and it’s almost impossible to fall over with a punch or a kick.

What Are The Benefits of Punching a Heavy Bag?

Well, I have answered this question in the post itself. The main advantages of punching a heavy bag over a lighter bag are that, it is stable, it won’t wobble around with every hit and you can mainly use them for improving your punching power.

Can a Punching Bag be Used For Weight Loss?

Yes, you can use a punching bag for weight loss. The amount of calories one burns when punching a bag is around 525 calories/hour. This is quite a good amount to lose weight.

Final Words

This post will help you to choose the appropriate weight. If you chose a heavyweight bag, you are likely to hurt your knuckles and fingers. Similarly, if you choose too lightweight, you may not be able to get the required results.

To summarize, for adult males with a height of 5ft 7’inches and a weight of 190lbs, a bag weight of 50 to 70 pounds is the best option. 

James Randolph

Hey, boxer Randolph is here. Who love to do boxing and I have been practicing fighting since I was a teenager. I already competed in a few professional fights, and currently training hard to make it to the top.

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