What Size Punching Bag Should I Get?

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When walking through the punching bags section, you’ll find an unlimited number of choices. Some are tall and heavy, while others are much shorter and feel lighter.

What’s the difference and why do so many versions exist? What size of punching bag should you get? Selecting the correct weight and height isn’t a random process and should be carefully reviewed.

We have all the FAQs you need when it comes to punching bag sizes. From adult and children sizes to adjustable models and jumbo bags, you’ll be clued up as to which size should fit you best.

Why Is Size Essential?

When evaluating a bag’s size, most would only think about its footprint. In regards to punching bags, both weight and length are equally important.

Importance of Weight

Before considering the style and brand, assess the overall size of your bag. This a critical point, so don’t overlook it. Going home with a product lighter than needed will result in a poor boxing session. At the first punch, it’ll be bouncing around your home in all directions. 

Not only will this make your boxing workout less efficient, but it’s hazardous. Nearby objects could fall, and a passing child might receive an unwelcome strike. 

When hitting the bag at full force, it should only be slightly moving. That is if you’re looking for resistance training. For speed workouts, plan enough space as your bag will be swinging a lot more. We’ll expand on this further down.

On the other hand, if it’s too heavy, it’ll feel like punching a rock. Over time, you’ll run the risk of damaging your wrists and knuckles.

Importance of Length

Longer bags will allow a larger amplitude of movements. They’re generally popular among males and are suitable for kicks and punches, to different parts of your dummy opponent’s body.

trainer and female boxer practice on heavy bag

What’s the Right Size for Me?

This might be one of the most common questions for beginners. With a multitude of options available, it isn’t that straightforward to answer. So, let’s consider some of the factors involved.

The Correct Weight

The majority of punching bags weigh between 60 and 150 pounds. Before deciding on a set weight, put some thought into your boxing needs. Are you looking to practice resistance training or speed?

Resistance Training

The adequate weight for this type of workout can be easily calculated. 

Take your weight in pounds, and divide the number by two. This is your ideal punching bag weight for resistance training. Let’s take an example: if you weigh 180 pounds, you should aim for a 90-pound model.

Generally speaking, products heavier than 100 pounds are designed for professional or robust boxers. If you’re unsure, give it a few punches to see how the bag reacts. If it shows enough resistance and only small amplitude movements, this is the right product for you.

Precision Training

If you’re looking to work on speed and accuracy, we advise going for a lighter bag — between 25 and 40 pounds. It’ll bounce back faster, acting like a real opponent.

Your Body Composition

It’s important to take into account your fitness level. If you’re out of shape or have just started with your boxing workouts, select one slightly lighter than half of your weight. 

On the other hand, if you’re extremely fit or have been striking for some time, don’t feel shy to choose a heavier model. It’ll increase the challenge.

The Correct Height

Punching bags typically come as short as 2.5 feet and as tall as 6 feet. Although 5-foot models tend to be the most common, those measuring 3 feet long are more popular among women. Men are generally inclined to go for longer products — 5 or 6 feet — which allows for a wider punching range.

Punching Bag Weight Chart

To ease your task, here is a chart that can come in handy.

Your Weight Your Height Suggested Bag Weight
140 lbs Up to 5’5″ Up to 60 lbs
160 lbs Up to 5’8″ Up to 80 lbs
180 lbs Up to 6′ Up to 100 lbs


What are Jumbo Boxing Bags?

Jumbo models are wider than regular types, usually reaching 1.3 feet in diameter, and vary in length and weight.

They provide more stability when faced with powerful punches and can sometimes be used by two boxers; one on each side of the bag.


What About Children?

There’s no need to leave children out since they follow the exact ruling —half of their weight. Kids’ models are shorter, usually around 2.5 feet, therefore, are less expensive than regular models.

Consider how much power your child has. If you expect them to hit the bag harder than most kids, select a heavier model. The last thing you want is to have the bag banging around your home.

Have a think about buying an inflatable punching bag. They’re as light as boxing bags can get, are more economical and are a greater starter bag. However, do keep in mind that inflatable bags the least durable, which is why they’re not suitable for adults. They’re typically made to have fun with, rather than improve a child’s boxing skills.


I Live in a Small Apartment, Which Size Do I Need?

This depends on the setup of your home or training area. For compact living areas, we recommend bags around 3-feet long. Heavier models might be best to avoid excessive swinging. 

You might also want to look at freestanding models; they save space and are easy to transport around an apartment.


Can I Adjust a Bag’s Weight?

Yes, some models are flexible in weight. Bags are officially filled with either water, sand or foam. If you open one, however, you might find some other intriguing fillings, as you can see in this video:



If you’re looking for a versatile product, we advise the water/sand type. The more you fill it up, the heavier it gets. If at any point, you need a lighter model, simply remove some of the fillers.

Freestanding punching bags can also be a good choice here. Many models are designed with a fillable floor stand and bag. If you need to increase its weight, simply add some material.


How to Install a Heavy Bag

While the weight and size determine the type of workout you’ll have and how efficient it’ll be, considering its setup is critical. 

If you’re on the short side without the required power to lift your bag, you might have a hard time hanging it to the ceiling. If you don’t have any hired help, this makes it even more tricky to install a heavy bag. 

It’s best to select a product that you can easily install on your own. If you’re looking for a bag heavier than you can handle, we suggest choosing a freestanding model.


Reflex or Speed Bags?

These types of bags don’t officially belong to the punching bag family, and therefore, don’t follow the previous size and weight guidelines. Yet, they’re indeed meant to be punched, just in a slightly different way: with less power. 

For beginner and intermediate levels, large models are preferred. They’ll be slower and easier to handle.

For professionals and experienced boxers, choose a small size. The bag will be more responsive and will react like a real opponent.


In a Few Words

Before thinking about what size punching bag to get, we recommend looking into its intended use and your experience level. 

For beginners, kids and speed training, compact and lighter bags are best. If you’re a more advanced boxer and looking for resistance training, a heavier model will make your workout more efficient.

Are you looking for the best of both worlds? Adjustable models allow you to modify their weight depending on who’s boxing and the type of workout. No matter your skill level and required use, you should be able to find the right-sized punching bag to suit your needs.


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