6 Tough Heavy Bags You Can Knock the Heck Out of at Home

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BOXING IS one of the most versatile workouts you can do. Not only is it a fun way to get a sweat in, but it involves hand-eye-coordination, speed work, and of course, is a test of toughness and grit. It's a sport that has inspired countless athletes over the years, with none other than the legendary Muhammad Ali standing as a symbol of perseverance and dedication. His iconic workouts and diet continue to influence fitness enthusiasts across the globe (like this guy, who ate and trained like Muhammad Ali for a day).

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In the past several years, Hollywood has also jumped on the boxing boat, with many actors using the sport to get in shape for various roles. Tom Holland used it to prep for his role in Spiderman: No Way Home. Jason Mamoa used it during his Aquaman 2 training. Chris Hemsworth for Thor: Love and Thunder. And of course, actors starring in boxing movies go all-out on the heavy bag training. For example, Michael B. Jordan got absolutely jacked with boxing for his roles in the Creed movies and Jamie Foxx implemented it while training for his role as Mike Tyson.

Our team of Men's Health fitness editors and experts including strength and boxing coach David Pegram, NASM, has put a number of heavy bags to the test to evaluate their design, performance, durability, and price point. We've scrutinized every factor, from size, durability, stability, and value to bring you the very best recommendations. Throughout our process testing and comparing notes, we also considered how easy each punching bag was to set up, as some require more than one person to help with the installation.

If you've never tried boxing before, consider this your message that you should. And the most critical piece of equipment you'll need to get started practicing those jabs and crosses at home is a punching bag. (These workouts will get you started once you have your home boxing setup.)

Ready to get boxing? Read on for the six best punching bags to complete your at-home boxing setup.

100-Pound Powerhide Boxing Punching Heavy Bag

Sturdy and soft-filled up to 100-pounds, we found this heavy bag from Ringside competes as an ultimate do-it-all for your training. It's got a traditional chain design that you will have to hang, so it requires a bit of a setup. But it does come with a heavy bag chain and swivel included, which we appreciated.

Another pro to consider is the price point. The synthetic leather brings the overall cost down and feels smooth enough for the knuckles and hands to land punches without discomfort. Like real leather, we also found the construction heavy duty and durable.

If you order from the brand's site directly, shipping charges will apply. But luckily, Amazon will ship it for free. For 100-pounds of working weight, it's tough to beat.

LONG TERM QUALITY

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Freestanding Punching Bag

This 205-pound (when filled with sand) heavyweight punching bag is one of our all-time favorites and a #1 best-seller on Amazon. At approximately 70" tall, it's suitable for those between 47-73" tall. Plus, a pair of gloves come with it, which we appreciate for saving time and money.

We noticed the dual TPU absorbers and four springs between the base and bag deliver not only a good range of fast rebound, but great shock and noise absorption, too (making it perfect for home use). For more intensive strength training, users can minimize vibration by removing the spring completely. Beneath the base, 12 super strong suction cups work exceptionally well at keeping the bag from moving on smooth and even floors.

At just under $200, it's not necessarily cheap, but seriously competes in quality, performance, and durability with bags we've tested that cost 4x as much.

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Omniflex Freestanding Bag

No sturdy ceiling mount for your heavy bag? Short on space, too? No problem. This free-standing unit from Everlast can stand up to a beating, and you can adjust the height to make your punching even more efficient.

"This is one of the most compact punching bag options I've tested that can take a beating without taking up too much space," says Williams.

"You might have to be careful when you really unload a powerful punch or kick, but it gives you a great base to start home training."

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Trackers + Bag

Senior Fitness Editor Brett Williams, NASM, first demoed this package, which includes a stand-up heavy bag, floor mat, wraps, gloves, and trackers, back in 2021. According to him, the heavy bag is hands down the best freestanding punching bag he's used.

"FightCamp continues to hold up as the best free-standing punching bag I've ever used, almost three years after my first punch," he explains. "I keep it in my yard under a tarp, and it's just as effective as if it were in my living room. I don't always use the app to take classes, but any time I need to let off steam, I know it's there for me to kick."

The bag ring it sits on (a small circular mat with plastic rails connected by heavy-duty velcro) helps to ensure that it doesn't slide all over the place once the strikes begin to fly, a common issue with other bags.

The brains of the platform are actually in the smallest piece of gear included in the set, according to him. Users slot the tiny tracking devices into the provided hand wraps worn under the gloves, and the gadgets log every punch you throw during a workout via the connected app. (The trackers are not an essential to use the bag, though. It still works great without them.)

You can spring for a set that adds extra wraps and a pair of gloves, or this option that includes only wraps, trackers, and membership to the platform.

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80-Pound Nevatear Heavy Bag (Black)

This 80-pound faux leather bag is a great starter for any basement ring setup. We love that it comes filled and with chain assembly and sturdy nylon straps for handing included, which made it possible to start training with minutes after its arrival.

The special mix of sanitized synthetic and natural fibers feels seriously absorbent to shock, meaning it's great at dampening strike sounds and practical enough for consistent home use. Synthetic leather brings the price point down, and is reinforced with webbing for truly made-to-last durability.

One thing to note: The brand does not recommend this bag for outdoor use, so if that's your thing, opt for something with more weather-resistant materials.

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Muay Thai Heavy Bag

Proudly made in the USA, this six-foot heavy bag from Outslayer is a great solution for those who feel like they're always punching down on their traditional four-foot design.

Once we got a feel for its heft, we realized this fabric-filled monster is not for casual jabbers—only consider this bag if you're really set on giving fight training your all. Unlike sand-filled options, you won't experience sinking or hard/hollow spots over time with this bag. The construction and durability are also expert-approved (standing up to our beating impeccably). So good, in fact, it comes with a 10-year warranty to prove it.

Oh, and it's available in 12 colors, with or without D-rings (which have extra padding to prevent flipping).

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How to Choose the Best Punching Bag (for You)

Punching bags, similar to other home gym equipment categories with a flood of options, can be overwhelming to shop for. A long-lasting, durable bag is essential for anyone who wants to improve their strength, endurance, and technique in boxing, martial arts, or other combat sports. But it's hard to know which options are worth the investment.

So, whether you're new to boxing or a seasoned vet, let's dive in.

Training goals: Before you even start shopping, think about what you want to achieve through your training. Do you want to improve your boxing skills, increase your endurance, or strengthen your upper body, lose weight? Knowing your goals is a crucial launching point to start from to choose the right bag.

Type of bag: There are a ton of different types of punching bags, including heavy bags, speed bags, and double-end bags. Heavy bags are ideal for developing power and strength, while speed bags are great for improving hand-eye coordination and speed. Double-end bags are designed to improve timing and accuracy.

Size and weight: One size does not fit all in the case of punching bags. Heavy bags typically range from 60 to 150 pounds, while speed bags are much lighter, usually around 10 to 40 pounds. If you're tight on space or looking to hone speed, go for a speed bag. Otherwise, opt for a full-sized hanging or standing bag ranging from 80 lb. - 150 lb., depending on your fitness level. Don't be afraid to go heavy, as it doesn't hurt to buy something that can grow with you.

Material: Quality punching bags are made of durable materials that can withstand regular use. Look for bags made of leather, vinyl, or synthetic materials that are reinforced with sturdy stitching. Nothing worse than a bag tear post-warranty period.

Adjustability: Some punching bags come with adjustable heights, which can be helpful for people who are sharing the bag with others or want to adjust the height as they progress in their training.

Additional features: Some punching bags come with additional features like target zones, hooks for attaching resistance bands, and padding for extra protection.

Return and warranty period: Return and warranty policies represent the manufacturer’s confidence in their product. With most home gym equipment manufacturers, the better the quality, the better the warranty. In the case that something goes wrong with your bench, it’s important to know your investment is protected, so look for benches that come with a 30-day money back return period and at least a 1-year warranty.

Price: Punching bags can range in price from under $50 to over $1,000, so it's important to consider your budget when shopping. Consider the features and durability of the bag when making your decision.

What is the Ideal Weight For a Punching Bag?

You can find punching bags in a bunch of different weights (ranging from around 50 to 150+ pounds), and each weight serves a specific purpose. The weight affects how the bag responds when you hit it, and that, my friends, can have a significant impact on your training. We asked strength and boxing coach David Pegram, NASM, how to selecting the perfect weight punching bag. He gave us three specific metrics to help you choose an ideal weight to start your boxing workout on the right foot:

For beginners: If you're new to boxing or just looking to boost your fitness level, kick things off with a bag weighing between 60 to 80 pounds. This weight range offers enough resistance for a great workout while allowing beginners to master punching technique without straining the wrists. Going too heavy too soon can lead to injuries due to improper technique, trust me, we want to steer clear of that. Absolute beginners may also consider a freestanding bag, which is easy to set up and generally less expensive starting out.

For intermediate and advanced boxers: Now, for those with some rounds under their belt and solid technique, Pegram recommends upping the ante. Think about heavier bags in the 100 to 150-pound range. These bags are your ticket to building raw power and muscular endurance while perfecting longer combos. Heavier bags are ideal for experienced boxers due to the added resistance of the bag. They don't want their punches going through the bag; they want the bag to push back. These heavier bags tend to be more expensive and require a secure hanging setup, making them better suited for serious enthusiasts that are willing to spend more for a quality bag.

Training style/purpose: Your bag's weight may also hinge on your specific purpose or training style. If you're honing speed, timing, and precision, opt for a lighter double-end bag–it's perfect for those goals but requires a very particular setup. On the flip side, kickboxers and MMA enthusiasts who want to practice low kicks should look into the longer 'banana bag'. It's thinner than a traditional heavy bag but needs a sturdy hanging setup and more room to accommodate kicks. Before you purchase a bag, be crystal clear about your training style

What's the Difference Between a Filled and Unfilled Punching Bag?

As the name suggests, filled bags come ready to rumble right out of the box. They're pre-filled with various materials like sand, water, foam, or a combination of stuff that gives them that solid feel. The beauty of a filled bag is that it's good to go once it's set up. "It delivers that satisfying "thump" when struck, offering consistent resistance that's perfect for refining your power and technique," says Pegram.

Pre-filled bags tend to offer a more consistent feel throughout the bag, too. You won't encounter any lumps or uneven areas that could mess with your training. One drawback is that they are bulky and heavy, which can result in higher shipping costs if you're buying online.

"An 'unfilled' heavy bag is a bag that comes without any filling material inside," explains two-time Golden Gloves champion and trainer Ngo Okafor. "These bags are typically sold empty to reduce shipping costs and allow users to choose their preferred filling material."

The most significant advantage of unfilled bags (other than easier/cheaper transportation) is that you can customize the weight and density according to your preference, making it lighter or heavier depending on your training goals. "An unfilled bag is a blank canvas for boxing enthusiasts," explains Pegram. "It's an empty shell that you fill with your chosen material, whether it's cloth rags, sand, or foam."

The downside? Filling up a bag requires a bit of time and effort on your part. It's not overly complicated, but it might take some muscle and patience.

How to Fill an Unfilled Bag

When it comes to filling a bag, the idea is to stuff the bag firmly but not too tightly, allowing it to maintain a consistent shape. Start by filling the bottom and work your way up, ensuring that the weight is spread out evenly. You can use a broomstick or dowel to help push the filling material into the corners and tight spots. The right filling density and material can make all the difference in your punching experience, so take your time to get it just right.

You can use a variety of materials like old clothes, towels, rags, or fabric scraps in addition to sand. "If you're using fabric scraps, old clothes, or rags, cut them into small pieces. If you're using sand, make sure it is actually dry," recommends Okafor.

You'll likely need to experiment a bit to get the right feel for your bag, and it might take some trial and error to find the perfect feel for your desired punching experience.

Pro tip from Okafor: For precise control over the weight of your heavy bag, he recommends weighing your chose filling material using a home scale. This step is optional (and can be a bit tedious), but is great to achieve precise weight.

How to Warm-Up With a Punching Bag

When it comes to bag workouts, a warm-up is always a good idea. Gideon Akande, Men's Health Top Trainer and Golden Gloves champ, suggests perfecting your strikes on air with some shadowboxing before hitting the bag. Here are the basic punches you'll use on a bag, plus a warm-up to practice them:

Jab: A quick punch using your forward hand (left for righties, right for southpaws)

Cross: A punch across your body from the back hand (right for righties, left for southpaws)

Hook: A sweeping strike from across the body using either hand (not demonstrated above, but used in the other workouts below)

Uppercut: A punch upward using power from your hips to strike with either hand.

Warm up: Start shadowboxing by stringing together punch combos for 30 seconds to one minute. Strike for 3 to 5 rounds, resting for a minute between each one. (For an extra challenge, add 2.5 lb. or 5 lb. wrist weights for the drill.)

How to Work Out With a Punching Bag

We asked Frank Mir, Ultimate Fighting Championship heavyweight, about his favorite bag workouts, here's what he said:

"Once you're warmed up, you should be throwing each punch at full blast."

He uses this demanding six-round routine to build mental and physical tenacity.

Clock each round at 3 minutes, resting 1 minute between rounds. With each round, you'll add one punch to your sequence.

Punches per round:

1. Warmup. Strike the bag at 50 percent with a variety of punches

2. Up your power to full strength and launch jabs

3. Jab, throw a cross, and repeat

4. Jab, cross, hook, repeat

5. Jab, cross, hook, uppercut, repeat

6. Jab, cross, hook, uppercut, body punch, repeat

Why You Can Trust Us

At Men's Health, we take great pride in providing our readers with reliable and trustworthy product recommendations. We believe that our readers deserve the best, which is why we always make sure to conduct thorough research and testing in our in-house Fitness Lab before making any recommendations.

Our fitness writers and editors are experts in their own right, using their informed opinions to select products and ensuring that our content is of the highest quality. Our product recommendations are purely editorial, and while we may receive free products to test and review, we only recommend the products we are most impressed by. We never let retailers or public relations contacts dictate our content or product coverage, which is why you can trust us to provide you with reliable and unbiased product recommendations.

How We Selected the Best Heavy Punching Bags

For the past three years, we consulted with Men's Health's Fitness editors and writers on the best punching bags and heavy bags for boxing. Experts, including our boxing-crazed Senior Fitness Editor Brett Williams, NASM, and Fitness and Commerce Editor, Talene Appleton, NASM, put a number of heavy bags to the test to evaluate their design, performance, durability, and price point. We also considered how easy each punching bag was to set up, as some require more than one person to help with the installation. The list above represents our curated picks of the best heavy bags, worthy for a spot in your home, office, gym, or backyard.

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Speed Ball Boxing Cow Hide Leather MMA Speed Bag

This isn't quite a heavy bag, but if you're really strapped for space to train, this speed bag might be your best option. Honing hand-eye coordination and punching speed with this bag is effective and fun, and serves as great training prep before moving on to bigger, heavier ones.

The exterior is high-quality genuine cowhide leather and it's lined with four layers of fabric, which make it a little more durable and accurate in rebound than most speed bags we've tried. Each speed bag is individually shaped and balanced as well, which also contributes to rebound consistency with every hit. Some maintenance is required, as the bag comes with a latex bladder, which needs to be inflated regularly (in our experience, it needed refilling after about 5-7 15-minute sessions).

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Wavemaster Freestanding Bag

Similar in design to the Everlast Omniflex we mentioned earlier, the Wavemaster has a sturdier base that we really liked for kicking and kneeing. We found this to be an overall great option to train your punches and kicks without taking up too much space in your home, especially vertically.

At just about $200 with the bag section measuring 24" tall and 13" wide, it's a mid-size option at a reasonable price. When the base is fully filled with sand or water (making the set weigh up to 250-pounds), it was clear that the bag's compact nature doesn't sacrifice stability.

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Heritage 90-pound Genuine Leather Boxing Punching Heavy Bag

Ringside outfitted this bad boy with a thick 2.2 mm AA premium-drum dyed 100% cowhide leather and used double and triple reinforced stitching on the seams. We were stunned by the how thoughtfully this piece of gear is manufactured, with a soft-strike surface and a classic, heat-embossed logo on both sides. Maybe it's just us, but this thing looks worthy of a spotlight or centerpiece spot in any home.

We know it's pricey, but we found this to be the type of heavy bag that will last for decades in addition to its good looks—and eventually will be ready to be passed down to your kids. So, if you think about this investment in cost-per-punch, we think it's totally worth the dough up front.

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BOB Body Opponent Bag

We would never advocate that you take a swing at any human—other than BOB here, that is. This freestanding bag is molded to look like an opponent, which makes for a seriously realistic boxing experience. Practicing strike accuracy and honing self-defense skills with this 'bag' is 10x more fun (and effective) than any old traditional bag or speed bag, trust us.

With seven adjustable height settings ranging from 60 to 78 inches, customizing the height to suit each users' needs is incredibly easy. The base can be filled with sand or water, and with a capacity of up to 270-pounds, serves as an ultra-stable base for your target.

Our only qualm: BOB's exterior is made of durable vinyl and his internal structure is a hard plastic cylinder, which offers a ton of support but isn't as easy on the knuckles as genuine leather or some synthetic materials used on bags.

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Hyperflex Strike Bag

If you like the idea of practicing your strike and aim reflexes with a with a speed bag but want a more renter-friendly option, consider this standing punching bag. It's equipped with a solid plastic base which we found actually kept it pretty stable, and best of, doesn't require drilling or installation.

With a base diameter of just under two feet, it won't handle heavy hits or kicks, but it isn't pretending to. This should serve as a speed-work tool, not one for power. It's adjustable in height up to 63" at its highest setting, too. With a sleek grey color and weighing in at just over 10-pounds, it's an easy addition to any smaller home training set-up.

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Retro Heritage Brown Leather Heavy Punching Bag

Modest Vintage Player turned back the clock on this punching bag and used heavy-duty cowhide for a beautiful, long-lasting heritage look. It's quite possible your grandfather's heavy bag looked like this, once upon a time. For just over $200, we found the material, durability, and workmanship of this bag to be pretty incredible.

Not only does it make a great addition to any home aesthetically, but it follows through on everything an old-school, made-to-last bag should. Each one is hand-crafted using 100% genuine leather and finished with genuine leather laces and hand-stitched reinforcements. We appreciated that it comes pre-filled with everything needed for hanging, however unlike more modern versions, the height can't be adjusted.

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