Punching bag exercises require a lot of strength and stamina, delivering a total-body workout. They can strengthen your core, relieve stress, improve focus, boost self-confidence, and more, says Dana VanPamelen, co-owner of Hit House, a kickboxing fitness studio in New York City. While there are a few different styles, the best punching bags are all stable, durable, and the right weight and size to fit your personal needs. To find the best punching bags, we consulted with three fitness experts on what key features to look for when shopping. Then, we tested 15 punching bags with instructor-led workouts in ourVerywell Testing Lab. Six testers, including one boxing instructor, completed exercises at three different intensity levels to evaluate the ease of use, effectiveness, comfort, durability, and value of each bag. We also had a certified personal trainer from our Review Board review this story for accuracy and how to use a punching bag safely to get the most out of your at-home workouts. Our Top Picks Best Freestanding: Best Budget: Best Human-Shaped: Best Portable: Most Durable: In This Article Our Picks We Also Tested Where We Stand What to Look For How We Tested Our Experts Frequently Asked Questions Why Trust Verywell Fit Our Ratings Ease of Use 4/5 Effectiveness 5/5 Comfort 5/5 Durability 5/5 Value 5/5 Pros Bag comes pre-filled Good for all fitness levels Comes with gloves and wraps Cons Takes up a lot of floor space Weight: 70 pounds | Height: 88 inches | Materials: Steel, leather | Type: Hanging | Our Overall Rating: 4.8/5 Best for beginner to advanced users who want a freestanding bag that comes with everything you need to get started. Everlast's Single Station Heavy Bag Kit is an all-in-one set that allows you to start exercising as soon as the simple setup is complete. The stand requires some light assembly, but the 70-pound bag comes pre-filled. The kit also includes gloves and hand wraps. While punching and kicking, we found that the stand and bag were both sturdy and durable. We also like that you can add weight plates to the built-in posts on the base to increase the steadiness if needed. The density of the bag is particularly good for beginners, but it's still stiff enough for intermediate and advanced users to find a challenging workout. And the full-length height lets you simultaneously strengthen your upper and lower body. We also appreciate the high-quality steel and leather materials that are built to last. Our Ratings Ease of Use 5/5 Effectiveness 4/5 Comfort 5/5 Durability 5/5 Value 5/5 Pros Comes with gloves Allows 360-degree use Easy to assemble Cons Base does not come filled Suction cups may loosen on heavier hits Weight: 205 pounds | Height: 70 inches | Materials: Synthetic leather, foam, stainless steel | Type: Freestanding | Our Overall Rating: 4.8/5 Best for beginners who want a complete kit to get started, without the hassle of hanging the bag. FITVEN's Freestanding Punching Bag is easy to assemble—just fill the base with sand or water, attach the bag, and get punching. It comes with streamlined instructions and boxing gloves that let us strike hard and worry-free. Thanks to its 360-degree use, the bag allows you to move all the way around it for a more dynamic workout, with a smaller footprint. In the Lab, we noticed the density of the bag was just right—not too hard and not too soft. We think it's best for beginners, but also suitable for intermediate users. And we like that the full-length design lets us throw powerful punches and strong kicks within the same workout. Our Ratings Ease of Use 4/5 Effectiveness 4/5 Comfort 5/5 Durability 5/5 Value 5/5 Pros Space efficient Adjustable height Easy to fill Cons May be too difficult for beginners Weight: Not listed | Height: 15 inches (adjustable) | Materials: Leather | Type: Hanging/floor mount | Our Overall Rating: 4.6/5 Best for intermediate to advanced exercisers who want a space-saving, budget-friendly bag. Improve your timing, speed, and accuracy with this budget-friendly pick that simulates a moving target. BoxerPoint's Double End Bag is mounted from floor to ceilingto provide a secure, space-efficient system for 360-degree use.And we love the fully adjustable cords, which allow you to change the bag's height to fit any ceiling height or switch things up between multiple users. The set comes with hand wraps, an air pump, and a carry bag, so you can easily take it on the go. Keep in mind that the movement of this bag is faster than a typical heavy bag, challenging both your strength and agility. It's also smaller and bouncier to help you practice precision. Unlike others, this bag is filled with air so it’s very soft, lowering the risk of injury. Our Ratings Ease of Use 5/5 Effectiveness 5/5 Comfort 4/5 Durability 5/5 Value 4.5/5 Pros Bag comes pre-filled 10-year warranty Adjustable density Cons May be too difficult for beginners Weight: 100 pounds | Height: 55 inches | Materials: Vinyl | Type: Hanging | Our Overall Rating: 4.7/5 Best for advanced exercisers that need a dense bag for heavy hits. At 100 pounds and 55 inches long, Outslayer's Punching Bag is heavy enough to withstand your toughest workouts. It comes pre-filled and is easy enough to mount to your ceiling with all the provided equipment. Since it's fabric-filled, we didn't find any hard or hollow spots that you sometimes get with sand-filled bags. And we like that the durable bag has heavy-duty straps that are sewn on (no need for noisy chains). During testing, we noticed that the padding feels good to hit, and we like that the bag doesn't swing around too much (because it's so heavy), unlike some other hanging options we tested. Since we could predict where it would be for the next hit, we found that we could prepare to get better shots. We also like that it comes with a 10-year warranty, making it a worthy investment for boxing equipment at home. Our Ratings Ease of Use 4/5 Effectiveness 5/5 Comfort 3.5/5 Durability 5/5 Value 5/5 Pros Easy to clean Comes pre-filled Very sturdy Cons May be too difficult for beginners Weight: 100 pounds | Height: 72 inches | Materials: Synthetic leather | Type: Hanging | Our Overall Rating: 4.5/5 Best for exercisers who want a full-body workout that includes low kicks and footwork. If you need a high-quality bag that’s ideal for practicing kicks and footwork as well as punches, we recommend Combat Sports' Muay Thai extra-long heavy bag. It comes pre-filled to 100 pounds and with all the equipment you need to hang it on the provided stand, including a heavy-duty chain. The bag's additional length allows you to throw low kicks that other bags on our list can't handle. In testing, we liked how sturdy and durable it is—it barely moved at all when we hit it. And since it doesn't swing around, you can be more precise with aim and follow-throughs. Made from tough synthetic leather, this bag is easy to clean and can withstand powerful kicks and blows. It's denser and heavier than others on our list, making it ideal for advanced users. Our Ratings Ease of Use 5/5 Effectiveness 4/5 Comfort 5/5 Durability 4/5 Value 4/5 Pros Durable Adjustable height Easy to move around Cons Can be difficult to kick Weight: 46.5 pounds | Height: 60–82 inches (adjustable) | Materials: PVC, foam | Type: Freestanding | Our Overall Rating: 4.4/5 Best for more realistic training. If you want your training to be more realistic, we recommend Century's BOB XL Body Opponent Bag. This freestanding heavy bag mimics a human head and torso, allowing you to practice specificself-defense punches and kicks that aren’t always possible with a regular bag. The body of the bag is made of high-strength PVC and filled with foam that creates a realistic feeling when punching. With an adjustable height of 60 to 82 inches and a weight of 46.5 pounds, this bag is versatile for exercisers of all levels and sizes. The base can be filled with water or sand and we found it quick and easy to set up. It's also super sturdy and durable, making it an easy target for beginners. There is anewer version of this bagthat we haven’t tested yet but plan to test in the future. Our Ratings Ease of Use 3/5 Effectiveness 5/5 Comfort 4/5 Durability 5/5 Value 4.6/5 Pros Adjustable density UV-resistant Unique teardrop shape Cons May leak when full Need a hose and tools to fill Weight: Up to 75 pounds | Height: 15 inches | Materials: Vinyl | Type: Hanging | Our Overall Rating: 4.3/5 Best for beginner to advanced exercisers who need a portable training option. Most punching bags are filled with fabric or sand, but this option is different. The Aqua Training Bag uses water for punching resistance, which eliminates hard spots. It's easy to empty and move to a new location, which is why we selected it as our top bag for portability and travel. We also love this bag's versatility because you can adjust the pressure by adding or removing water. The unique teardrop shape allows for all types of moves and combinations—including hooks, straight shots, and kicks.In testing, we found this smaller-than-average bag to be tough, durable, and very effective for training your upper body. We also like that it's UV-resistant for worry-free outdoor use. Our Ratings Ease of Use 4/5 Effectiveness 4/5 Comfort 3.8/5 Durability 5/5 Value 4.1/5 Pros Comes pre-filled Bottom D-ring for anchoring Versatile Cons Chains may have to be shortened Weight: 100 pounds | Height: 42 inches | Materials: Synthetic leather, foam | Type: Hanging | Our Overall Rating: 4.2/5 Best for exercisers of all levels looking for an ultra-durable heavy bag. Ringside's 100-pound Powerhide bag is our top pick for a bag that's built to last. The synthetic leather cover and foam filling are soft enough to protect your joints with no hard spots, but still tough enough to withstand your hardest workout. In the lab, we realized the heavy-duty bag is well-built, and we were impressed with its overall durability. The Powerhide bag includes a chain and swivel for hanging, as well as a D-ring on the bottom that anchors to the floor to limit movement. It’s easy to set up because the bag comes pre-filled and is ready to hang right out of the box once a bracket is installed. We think the size and weight make this bag suitable for beginner to advanced users practicing punches, kicks, and more. Best Overall: Everlast Single Station Heavy Bag Kit Best Freestanding: FITVEN Freestanding Punching Bag Best Budget: BoxerPoint Double End Bag Best Heavy: Outslayer 100-Pound Punching Bag Best Long: Combat Sports Muay Thai 100-Pound Heavy Bag Best Human-Shaped: Century BOB XL Body Opponent Bag Best Portable: Aqua Training Bag Most Durable: Ringside Powerhide Punching Bag We tested 15 punching bags, only eight of which earned ratings high enough to make our final list of recommendations. While these three had some noteworthy features, they didn't fully meet our expectations. After 16 hours of testing 15 punching bags, Everlast's Single Station Stand Set came out on top because it comes pre-filled and ready to use, feels heavy-duty and durable, and is suitable for all fitness levels. As we continue to test punching bags, we will update this list with the latest recommendations and information. To find the best punching bags on the market, we tested 15 options over 16 hours in the Verywell Testing Lab. As we punch, kick, and duck, we evaluate each bag based on the following critical criteria: To ensure reliable recommendations, we consult with boxing experts to help us identify the most important features to look for. We also had a personal trainer guide us through workouts during testing in our Lab. You can expect to pay between $100 and $200 for a high-quality punching bag. Cheaper bags may not be as durable or well-made, but more expensive options may be larger or heavier than you need to get a solid, at-home workout. The cheapest option on our list, BoxerPoint's Double End Bag, is usually available for under $50, while our most expensive pick, Century's BOB XL Body Opponent Bag, was $420 when we last updated this list. Before hanging a punching bag, make sure you have enough room around the bag for it to swing. Next, you’ll need to locate a stud beam in the ceiling to attach your bag. Some hanging punching bags come with a ceiling mount, and others require you to purchase one separately. Follow the installation instructions included with the mount. If you buy an empty punching bag, you’ll have to fill it yourself. You can choose from the most common materials used to fill punching bags, including sand, cloth, rubber mulch, rice, and sawdust. Another popular filling is old clothing since it’s easy on your joints, keeps its shape, and doesn’t make the bag too hard. For a traditional punching bag, the general rule is that the bag should be about half your body weight. For example, if you weigh 150 pounds, you should select a bag that weighs about 75 pounds. Punching bag workouts are intended to target your full body, including your core, hips, arms, shoulders, chest, back, thighs, calves, and even ankles and feet, Gagliardi says. In addition to the muscular and cardiorespiratory benefits, you’ll also work on your reaction time, balance, speed, power, coordination, and agility. As a certified personal trainer and running coach, Christine Luff, ACE-CPT, understands the importance of picking the right fitness equipment. She is always researching and testing the latest fitness and outdoor gear, tools, and gadgets for her work as a fitness writer and to recommend to her clients and fellow fitness fanatics. Additional reporting by Jen Zeltwanger Jen Zeltwanger, ACSM-EP, is an ACSM-certified exercise physiologist and longtime fitness writer. Jen has been involved in the fitness industry for over 25 years and has written articles and tested products for a variety of fitness and wellness publications, like Sass magazine and Field Hockey Life magazine. Additional reporting by Sarah Felbin With over two decades of dance experience,Sarah Felbinloves diving into the latest wellness research. As a health and fitness writer, she's passionate about finding products that are of great value and that make life easier. The 10 Best CrossFit Shoes for Women, According to a CrossFit TrainerBest Overall
Everlast Single Station Heavy Bag Kit
Key Specs
Who It's For
Why We Love It
Potential Flaws
Best Freestanding
FITVEN Freestanding Punching Bag
Key Specs
Who It's For
Why We Love It
Potential Flaws
Best Budget
BoxerPoint Double End Bag
Key Specs
Who It's For
Why We Love It
Potential Flaws
Best Heavy
Outslayer 100-Pound Punching Bag
Key Specs
Who It's For
Why We Love It
Potential Flaws
Key Specs
Who It's For
Why We Love It
Potential Flaws
Best Human-Shaped
Century BOB XL Body Opponent Bag
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Who It's For
Why We Love It
Potential Flaws
Best Portable
Aqua Training Bag
Key Specs
Who It's For
Why We Love It
Potential Flaws
Most Durable
Ringside Powerhide Punching Bag
Key Specs
Who It's For
Why We Love It
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Ease of Use Effectiveness Comfort Durability Value $324 at Amazon 4 5 5 5 5 $160 at Amazon 5 4 5 5 5 $37 at Amazon 4 4 5 5 5 $195 at Amazon 5 5 4 5 4.5 $200 at Amazon 4 5 3.5 5 5 $420 at Amazon 5 4 5 4 4 $197 at Amazon 3 5 4 5 4.6 $185 at Amazon 4 4 3.8 5 4.1 Punching Bags We Also Tested
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