The Best Punching Bags for Your Home Gym in 2024

The products featured in this article have been independently reviewed. When you buy something through the retail links on this page, we may earn commission at no cost to you, the reader. Sports Illustrated editorial staff are not involved in the creation of this content. Learn more here.

Whether you’re new to boxing training or a seasoned MMA pro, having the best punching bag is essential for a safe and effective full-body workout. And if you’re working out at home, choosing high-quality fitness equipment for your home gym requires some knowledge about the best speed bag, heavy bag, or freestanding punching bag to fit your needs.

The good news? Once you find the right training bag, incorporating a boxing workout into your overall routine is an excellent way to boost cardio endurance, build muscular strength, improve hand-eye coordination and challenge your mental fitness.

With that in mind, here are our top picks for the best punching bags of 2024, plus a comprehensive guide that covers the types of bags available, how to use them, what’s important to consider and how to find the best punching bag for you. 

Our Picks for the Best Punching Bags of 2024:

• Best Punching Bag for Home: Titan — Muay Thai Heavy Bag
• Best Human-Shaped Punching Bag: Century — BOB Body Opponent Bag
• Best Punching Bag for Beginners: Everlast — MMA Poly Canvas Heavy Bag
• Best Punching Bag Overall: Outslayer — Filled Punching Bag
• Best Punching Bag for Kids: Ringside — Boxing Youth Heavy Bag Kit
• Best Budget Punching Bag: BOXERPOINT — Double End Bag Boxing Set
• Best Free-standing Punching Bag: FITVEN — Free-standing Punching Bag
• Best Speed Punching Bag: Meister — SpeedKills Leather Speed Bag

Best Punching Bag for Home: Titan — Muay Thai Heavy Bag

Specs:

• Weight: 90 pounds
• Size: 72-inches long x 14-inches wide
• Material: Not listed
• Type: Hanging

If you’re looking for a high-quality hanging bag to add to your home gym, consider Titan’s Muay Thai Heavy Bag. This durable bag is designed for all levels of kickboxing, boxing and MMA. This punching bag is a bit longer (it measures six feet in length) than bags designed for boxing only which is great for the athlete who wants to practice Muay Thai moves in addition to their standard boxing routine. This bag comes with heavy-duty straps and a chain for easier hanging that doesn't require you purchasing a bunch of additional pieces of equipment to get it set up and ready for use. The Muay Thai Heavy Bag also sits at a reasonable price point, making it a more affordable option for many budgets. Titan has a reputation for making durable products and many reviewers note that the quality of this punching bag is top tier. In the event that something goes wrong, you also have peace of mind with the company’s one year warranty.

Pros:

• Appropriate for kickboxing, MMA, and boxing workouts
• Affordable price for a heavier bag

Cons:

• Stays in a fixed location, so area needs to be free from clutter and plenty of room for a safe workout

Best Human-Shaped Punching Bag: Century — BOB Body Opponent Bag

Specs:

• Weight: 46.5 pounds, base holds 270 pounds of water or sand
• Size: Mannequin is 40-inches tall x 15.5-inches wide, base is 19.5-inches tall x 24-inches diameter, height adjusts from 60-inches to 82-inches tall
• Material: PVC shell, urethane foam filling, polyethylene base
• Type: Freestanding

If sparring with an opponent is not an option, the next best thing might be BOB. Molded to resemble a person, the Century BOB Body Opponent Bag is a freestanding training dummy attached to a water or sand-filled base. The torso shape allows you to focus on kicks and body shot training, while the human characteristics give you a true boxing experience. BOB is filled with high-density urethane foam for a realistic feel and covered with a PVC material. We like that you can adjust the height between 60-82-inches to accommodate a variety of heights. It also rolls easily for transport and storage. And while BOB is a versatile training tool for all levels, get ready to pay up. The Century BOB costs about $420. However, it does come with a one year limited warranty.

Pros:

• Height adjusts from 60 inches to 82 inches
• Rolls easily for storage and use in various locations
• Provides realistic training for self-defense

Cons:

• Pricey
• Not ideal if looking for a true heavy-bag boxing workout

Best Punching Bag Overall: Outslayer — Filled Punching Bag

Specs:

• Weight: 100 pounds
• Size: 55-inches long (plus 12-inch hanging straps) x 14-inches wide
• Material: Vinyl shell, cotton fabric filling
• Type: Hanging

The Outslayer Filled Punching Bag is built for tough workouts, hard hitters and multiple users, so it’s no surprise that it takes the top spot for best overall. Standing 55-inches tall and weighing 100 pounds, this premium heavy-duty hanging bag is filled with compressed cotton to avoid hard or hollow spots and covered in vinyl for added durability. Four nylon straps are sewn onto the punching bag, making it easy to anchor it in a variety of locations without using chains. Plus, the straps add 12-inches of length to the bag giving you a large base for kicks and punches.

While all of these features make this bag impressive, it’s the 10-year warranty that sets the Outslayer apart from the competitors. That said, it is a bit pricey, so expect to pay close to $250. But, it is a solid investment for advanced levels or anyone planning on using the bag for a long time.

Pros:

• Heavy-duty straps are sewn onto the punching bag
• Comes with a 10-year warranty
• Heavy punching bag appropriate for all levels

Cons:

• Bag requires mounting from the ceiling or attachment from the wall
• Stays in a fixed location, so the area needs to be free from clutter and plenty of room for a safe workout
• Higher upfront cost than other punching bags 

Best Punching Bag for Beginners: Everlast — MMA Poly Canvas Heavy Bag

Specs:

• Weight: 70 pounds
• Size: 53-inches long x 13.5-inches wide
• Material: Synthetic polycanvas shell, filler mix of sanitized synthetic and natural fibers
• Type: Hanging

The MMA 70-pound heavy bag from Everlast is an excellent starter punching bag for anyone new to boxing workouts. This hanging bag is filled with synthetic and natural fibers for maximum shock absorbency and is covered with a polycanvas material for added durability. Plus, the bag has an adjustable height chain, making this ideal for multiple users. Everlast recommends purchasing the ceiling mount kit, which allows the bag to pivot and helps distribute the weight.

For the price, the 70-Pound MMA Heavy Bag is a rugged punching bag with a lot of perks. While it may not be heavy enough for experienced boxers or intense training, it’s just right for beginning and intermediate levels or people who want a solid bag for general boxing workouts. One thing to be aware of is the 120-day limited warranty. If you want a longer warranty, you may want to go with a different brand.

Pros:

• Affordable entry-level hanging punching bag
• Filler mix provides good shock absorbency
• Chain is adjustable for different heights

Cons:

• Might be too light for advanced boxing levels
• Stays in a fixed location, so area needs to be free from clutter and plenty of room for a safe workout
• Requires ceiling mount kit

Best Punching Bag for Kids: Ringside — Boxing Youth Heavy Bag Kit

Specs:

• Weight: 40 pounds
• Size: 34 inches long x 12 inches wide
• Material: Vinyl shell, natural and synthetic fibers
• Type: Hanging

Are you looking for a heavy-duty punching bag for your little one? Then you need one that is lighter and smaller than most adult-sized punching bags. The Ringside Boxing Youth Heavy Bag Kit weighs 40 pounds and is at least 20 inches shorter in length than a traditional heavy bag.

In addition to being the right size (lighter bags are essential when introducing kids to boxing), this heavy bag kit comes equipped with everything your five to 13-year-old needs to get started with boxing workouts, including youth boxing gloves, hand wraps, swivel and mounting kit. Plus, it’s under $80, making it one of the more affordable high-quality hanging bags available. However, because of its size, this punching bag is not ideal for older teens and adults.

Pros:

• Budget-priced starter bag
• Comes with boxing gloves, hand wraps, and swivel and mounting clip
• Appropriate for boxing workouts, MMA, Muay Thai, and other contact sports training

Cons:

• Bag is too small and lightweight for teens and adults
• Requires ceiling mount or wall-mounted bracket

Best Budget Punching Bag: BOXERPOINT — Double End Bag Boxing Set

Specs:

• Weight: N/A
• Size: Bag 7.4-inches high x 2.5-inches wide, comes with two 41-inch adjustable cords to customize height
• Material: Polyurethane synthetic leather shell
• Type: Hanging, floor mount

This budget-friendly double end bag from BOXERPOINT is ideal for anyone wanting to work on fundamentals and improve speed and accuracy. The bag itself looks like a traditional speed bag, but the adjustable cords attach to the top and bottom of the bag, securing it to the ceiling and the floor and giving you more strike back to help develop reflexes. Since the cords are adjustable and can accommodate various heights, the BOXERPOINT is ideal for multiple users. It’s also a great starter bag for anyone new to boxing or looking for an affordable option.

Because the BOXERPOINT requires anchoring to the floor and the ceiling, you’ll need a larger footprint for working out. If floor space is limited, a traditional hanging speed bag might be a better fit. Also, this bag is filled with air, so it will deflate over time. Make sure to have that air pump handy.

Pros:

• Comes with hand wraps, carry bag, and air pump
• Suitable for all fitness and boxing levels to practice speed and punching accuracy
• Fully adjustable for any height and ceiling
• Costs under $35

Cons:

• Not as versatile as a full-sized heavy bag
• Smaller punching area
• Requires ceiling and floor mount

Best Free-Standing Punching Bag: FITVEN — Free-standing Punching Bag

Specs:

• Weight: 205 pounds sand-filled, 160 pounds water-filled
• Size: 70-inches long x 10.24-inches wide
• Material: Polyurethane leather shell, foam-filled
• Type: Freestanding

If you’re looking for a freestanding heavy bag with 360-degree use, the FITVEN Freestanding Punching Bag is worth considering. FITVEN has a unique bag stand that comes equipped with dual PVC shock absorbers and a four-spring system to reduce noise. The FITVEN has a stable floor-sucking base that includes 12 strong suction cups to keep the bag in place on smooth and even floors.

We like the straightforward setup and that you don’t have to mount any hardware. Another perk is you can fill the base with sand or water, giving you the power to decide what works best. However, the base is more stable when filled with sand. Plus, freestanding bags like the FITVEN allow you to move around the bag while performing punches, kicks, jabs, and uppercuts, giving you a more dynamic workout. What’s more, FITVEN is a number one best-seller in heavy punching bags on Amazon. But get ready to shell out some money because this freestanding bag will cost you about $210.

Pros:

• Comes with a set of boxing gloves
• Ideal for upper and lower body movements
• Freestanding design allows for better storage and movement
• Adjustable weight based on filling

Cons:

• High up-front cost
• Ships in two packages
• Suction cups may come loose during harder hits

Best Speed Punching Bag: Meister — SpeedKills Leather Speed Bag

Specs:

• Weight: N/A
• Size: Small measures 7.5-inches x 5 inches, Medium measures 9.5-inches x 6 inches, Large measures 10.5-inches x 7 inches
• Material: Leather shell, latex bladder
• Type: Hanging speed bag

Durability meets affordability with this premium speed bag from Meister. The SpeedKills Leather Speed Bag has a lightweight inner latex bladder that is covered in full-grain cowhide leather, making it both rugged and built for performance. Plus, it comes in three sizes to accommodate skill levels: small, medium and large. If you have some experience and skill, go with the medium. This is the most common size for high-repetition training. The small is geared towards experts and the large is best for amateurs just getting started.

You will need to purchase a swivel kit to hang the bag from your ceiling, but once you have that in place, you can swap out speed bags as your skills improve. Because it is filled with air and not sand or water, you may find that it deflates after a few uses. Make sure to keep it pumped up for maximum performance.

Pros:

• Comes in three sizes to accommodate different skills and goals
• Takes up minimal space
• Under $35

Cons:

• Does not come with a swivel
• Requires ceiling mount

How to Choose the Best Punching Bag for You

Consider use

The first thing to consider when choosing the best punching bag is use. For example, do you want to focus on speedwork and combat sports training, or do you want a punching bag that’ll provide a full-body workout? If punching speed and rhythm is the focus, then a speed bag might be the way to go. But if you want a multi-use bag that is suitable for a variety of training goals, then a heavy hanging bag is a great choice. However, if you need something portable, consider a freestanding punching bag.

Weight

Weight is a significant consideration when looking at hanging bags and freestanding bags because the heavier the bag, the harder the workout. However, it’s a step you can skip if purchasing a speed bag or double-edged bag. In general, you want a bag that is about half of your bodyweight. For example, if you weigh 150 pounds, go with a bag that weighs 75 pounds. The exception to this rule are youth punching bags, which tend to be a set weight and height to accommodate smaller bodies.

Style

Punching bags come in a variety of styles including traditional hanging bags, free standing punching bags and speed bags. The right bag for you will depend on your goals, home gym space and budget. Freestanding bags tend to be on the pricier side, but they offer a realistic boxing experience and they are easy to set up and move.

Speed bags are ideal if you want something small that targets punching skills. Just remember you’ll need to purchase and install a mounting base and swivel chain. Finally, if you’re in the market for an all-around training bag, a heavy hanging bag is the way to go. But like a speed bag, you’ll need a way to secure a hanging bag, so plan on a few extra steps before getting to work on the bag.

Cost

Investing in a high-quality punching bag is worth it, especially if you plan on using it a lot. That said, there are plenty of budget-friendly options that will do the job and not break the bank. In general, a premium heavy hanging bag designed for home gym use costs between $100 and $300.

Freestanding bags often have a higher price tag, averaging between $200 to over $400. Speed bags are the most affordable option, coming in around $35 to $75. Remember, not all punching bags come with the required equipment, so you may need to buy a hanging chain and wall or ceiling mount to install the bag.

Benefits of Using a Punching Bag

The benefits of using a boxing bag are endless. Boxing training is an excellent full-body strength workout that focuses on moves like upper cuts, jabs and low kicks. While exercising, you’ll feel your back, chest, shoulders, quads, hamstrings, glutes and core muscles all working together to execute the moves.

Boxing sessions also target coordination, agility, flexibility and mental fitness. Not to mention, it’s also great for stress relief, especially after a long day. Plus, you can use a freestanding punching bag or heavy bag to practice some basic self-defense moves while also getting a fantastic cardio workout.

What Types of Punching Bags are There?

Shopping for a punching bag can feel overwhelming, especially since there are so many styles and sizes available. That said, you can narrow your search by type. This includes traditional hanging bags, free standing punching bags and speed bags.

Hanging bags

Heavy hanging bags are the most common type of punching bag used for improving kicking and punching skills. They are typically attached to a chain that is connected to a ceiling mount or a wall-mounted stand. Most hanging bags have a vinyl or leather shell and are filled with a mix of synthetic and natural fibers or sand.

Hanging bags are ideal for martial arts training, kickboxing, Muay Thai and training for other combat sports. There is also a teardrop design that has a less even shape than a traditional heavy hanging bag. This unique shape is more like a human body.

Freestanding bags

Freestanding bags are a great choice if you don’t want to install or mount any equipment to hold the bag. They are also easy to move out of the way after a workout. However, they typically have less resistance than a hanging bag, so may not be the best choice if you are a heavy hitter or more experienced boxer. Plus, freestanding bags require floor space when using them, so make sure you have enough room to move around the bag while working out.

Speed bags

Speed bags are smaller than hanging or freestanding bags. They are also filled with air Instead of sand, water or other materials. There are two styles of speed bags: a hanging bag and the double end bag. Both are used for developing skills like timing, eye-hand coordination, punching speed and rhythm.

A hanging speed bag requires a mounting platform and swivel hook. The bag hangs from the hook and moves when hit. The double end bag is attached to the floor and ceiling, giving you more strike back to help develop reflexes. 

How to Use a Punching Bag

Once your bag is installed, it’s time to get to work. If you’re new to bag training, take some time to watch a few videos or schedule a session with a personal trainer who can teach you the basics. It’s best to start off slow and soft. Meaning, keep your sessions short and the hits and kicks on the lighter side. Let your body adjust to this style of training before increasing the intensity or duration. You can also try shadowboxing (punching and jabbing in the air) to learn the moves before attacking the bag.

Some people like to incorporate punching bag exercises into a cardio or strength training workout, while others prefer to make it its own session. Make sure to wear boxing gloves and if you need to wear shoes while using a punching bag, consider a training shoe like a cross trainer or boxing-specific shoe. Headphones are another add-on some people enjoy wearing while hitting a bag. Because you’ll be performing high-intensity moves like kicks and jabs, well-fitting workout headphones are ideal.

FAQs

Do I need gloves for a punching bag?

Boxing gloves are an essential part of training. The extra padding helps absorb the shock of your punches, which protects your hands and wrists from injury. The right boxing gloves also allow you to keep your hands in the right position. That said, gloves are not required when hitting a punching bag. Deciding whether to wear them or go sans gloves comes down to personal preference, experience, type and weight of punching bag, boxing workout and comfort level.

Is a standing or hanging punching bag better?

Deciding between a standing or hanging punching bag comes down to personal preference, goals, experience, and space. One style is not necessarily better than the other, however, one type might be better for you. If you want a bag that is suitable for a variety of training types and users, a heavy hanging bag is the way to go. Hanging bags tend to be more durable, provide greater resistance and a swinging motion to help improve coordination.

But if you want something portable, does not require mounting, and is easy to move, a freestanding bag might be a better choice. Most freestanding bags come with wheels on the base or simply tilt the stand and roll the bag to the storage space.

How heavy should a punching bag be?

Standing and hanging punching bags range in weight from 40 pounds for youth bags all the way up to 150+ pounds for adult styles. In general, though, opt for a bag that is about half your bodyweight. So, if you weigh 200 pounds, choose a 100-pound bag. Just remember, the heavier the bag, the harder the workout. The exception to the weight rule is a speed bag, which is smaller, lighter and designed for fast drills.

Do punching bags hurt your hands?

Hitting a boxing bag can hurt your hands, especially if you’re not wearing safety gear like gloves or straps. The good news is that properly-fitting boxing gloves protect your hands from pain or irritation while punching the bag. And if you’re a heavy hitter, wrist straps may provide some added stability and decrease your injury risk. That said, even with the best gear, you may still experience pain or discomfort during or after a session.

If the pain persists or seems to get worse, talk to your doctor. Once you get the green light from your doctor, consider a session with a certified personal trainer (CPT) specializing in boxing. They can make sure you’re executing the moves correctly.

How long should I punch a punching bag?

If you’re new to boxing workouts, you might be surprised how quickly your muscles and cardiovascular system fatigue. In some cases, it only takes five minutes to feel the burn, and consider hanging up your gloves. That’s why it’s a good idea to start with shorter sessions that focus on interval training.

For example, do a one to two-minute round, followed by a 30 to 60-second rest. Repeat this work-rest pattern for 10 to 20 minutes (depending on your current fitness level) and add time as your strength and stamina improves. Remember, with boxing, more is not necessarily better. Instead, focus on form and body alignment to reduce your risk of injury. Incorporating two to three boxing workouts into your weekly routine is an excellent way to get and stay in shape.

Final Thoughts

Whether you’re looking to fine-tune your boxing moves or add a new workout to your fitness routine, finding the best punching bag that fits your budget, gym space and goals is crucial. That’s why we included different styles and price points in this roundup. After reading through our top picks, head to your local gym or sporting goods store to try a few punching bags in person to see what feels right. But if you can’t try before you buy, we have confidence that you’ll find the right boxing bag in our guide. 

Prices are accurate and items in stock as of publish time.