How much does a quality punching bag cost?

Generally, 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. And 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 $40, while our most expensive pick, Century's BOB XL Body Opponent Bag , was $420 when we last updated this list.

How do you hang a punching bag?

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. Mark where the bolts will go on the ceiling with a pencil and drill holes into the marked spots. Install the mount using a wrench to tighten the bolts. Then, connect the chains to the S-hook and bag, before hooking the bag onto the ceiling mount. If you’re worried about hanging a heavy bag from the ceiling, another option is to hang it from a load-bearing wall (not drywall) using a wall mount.

How do you fill a punching bag?

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. To fill a bag with used clothes or scraps of fabric, cut the material into small pieces about the size of a dollar bill. Then stuff these pieces into the bag, pushing them together to get an even fill. For a tightly packed bag, you can use a broom handle to compress the fabric. To make the bag harder, you can place sawdust or sand between the layers of fabric. However, you shouldn’t place loose sand or sawdust into the bag. Fill plastic storage bags with sawdust or sand, then wrap them in duct tape. Place the bags between clothing when you put them in the punching bag so they won’t split open.

What is the best weight for a punching bag?

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. “With a heavy bag, you do not want a bag that is so light that each time you strike it, it begins to move around wildly,” Gagliardi says. “This would require you to stop the bag’s momentum after each strike and make your workout less efficient.” However, you also don’t want to use a bag too heavy for you, since you’ll have a much higher chance of injuring your wrists and hands.

What muscles does a punching bag workout work?

“A bag workout is a total body workout that targets the core, hips, arms, shoulders, chest, back, thighs, calves, and even the muscles that support the 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.

The Best Punching Bags of 2023, Tested in Our Lab

People punching several top punching bags — Verywell Fit / Nick Kova

Hitting a punching bag requires a lot of strength and stamina. But it's well worth the effort: A total-body workout, it offers multiple benefits, including a strengthened core, “stress relief, improved focus, and boosted self-confidence,” Dana VanPamelen, co-owner of Hit House, a kickboxing fitness studio in New York City, says.

If you're looking for a punching bag to add to your fitness routine, consider the height and weight of the bag. “If getting a traditional punching bag, like a heavy bag, the general rule is that the bag should weigh about half of your body weight,” Chris Gagliardi, ACE-CPT, certified personal trainer, health coach, and group fitness instructor says. Beginners often need a smaller, lightweight bag, while advanced exercisers may require a heavier, longer bag. You’ll also want to consider whether a freestanding bag or hanging bag is more appropriate for your space.

To find the best punching bags, we tested 15 bags with instructor-led workouts in our Verywell Testing Lab. Six testers, including a boxing instructor, completed workouts at three different intensity levels to evaluate the ease of use, effectiveness, comfort, durability, and value of each bag. After 16 hours of testing, these are our top picks for the best punching bags on the market.

Our Top Picks

Best Overall:

Everlast Single Station Heavy Bag Kit at Amazon

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Best Freestanding:

FITVEN Freestanding Punching Bag at Amazon

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Best Budget:

BoxerPoint Double End Bag at Amazon

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Best Heavy:

Outslayer 100-Pound Punching Bag at Amazon

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Best Long:

Combat Sports Muay Thai 100-Pound Heavy Bag at Amazon

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Best Human-Shaped:

Century BOB XL Body Opponent Bag at Amazon

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Best Portable:

Aqua Training Bag at Amazon

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Best for Beginners:

Everlast HydroStrike 100 lb Water Bag at Amazon

Jump to Review

Best for Small Spaces:

Everlast Power Core Bag at Amazon

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Best Durable:

Ringside Powerhide Punching Bag at Amazon

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In This Article

Our Picks
How We Tested
What to Look For
FAQ
Why Trust Verywell Fit

4.8

Amazon

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
Gloves and wraps included

Cons

Takes up a lot of floor space

Everlast's Single Station Heavy Bag Kit is an all-in-one set that allows you to start exercising as soon as the setup is complete. It’s also good for all experience levels, making it an easy choice for our best overall pick.

The stand requires some light assembly, but the 70-pound bag comes pre-filled, and the kit also includes gloves and hand wraps. The stand and bag are durable and sturdy, and we like that you can add weight plates to the built-in posts on the base to increase the steadiness of the stand. In the Lab, we noticed that the density of the bag is particularly good for beginners, and the set is built to last a long time.

We appreciated that the bag was ready to use moments after opening the box. And while it was stiff enough to take a punch, it isn't so hard that it will discourage beginners. However, it's a larger setup, so you'll need a decent amount of floor space. It's also worth noting that users have found it comes in two separate packages when ordered.

Price at time of publication: $319

_{Key Specs:
Weight: 70 pounds (bag) | Height: 88 inches (stand) | Materials: Steel, leather | Type: Freestanding}

Verywell Fit / Nick Kova

4.8

Our Ratings

Ease of Use

5/5
Effectiveness

4/5
Comfort

5/5
Durability

5/5
Value

5/5

Pros

Comes with boxing gloves
Allows 360-degree use
Easy to assemble

Cons

Base does not come filled
Suction cups may loosen on heavier hits

FITVEN's Freestanding Punching Bag is easy to assemble and comes with boxing gloves, all at a budget-friendly price. 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.

The base does not come pre-filled. But we like that it can be filled with sand or water, and that there are 12 suction cups on the bottom to hold it in place. In the Lab, we found that setup was simple when we followed the included instructions.

We noticed that the density of the bag was just right—not too hard and not too soft. But we also noted that the suction cups came loose on some harder hits, particularly uppercuts. Those with limited space should note that this bag setup ships in two separate packages.

Price at time of publication: $200

^{Key Specs:
Weight: 205 pounds | Height: 70 inches | Materials: Synthetic leather, foam, stainless steel | Type: Freestanding}

Verywell Fit / Nick Kova

4.6

Amazon

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

Takes some practice to use

Improve your timing, speed, and accuracy with this best budget pick that simulates a moving target. BoxerPoint's Double End Bag is mounted from floor to ceiling to 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.

During testing, we noted that the movement of the bag is different than a typical heavy bag, and it takes some practice to get a good workout. We found that it was too challenging for beginners, since it tends to spring back quickly after each hit. But because the bag is filled with air, it’s very soft, so there is a lower risk of injury.

The set comes with hand wraps, an air pump, and a carry bag. As long as you don't mind getting used to this bag's unique physics, we think it's a solid buy.

Price at time of publication: $40

^{Key Specs:
Weight: Not listed | Height: Adjustable; bag is 15 inches | Materials: Leather | Type: Hanging/floor mount}

Verywell Fit / Nick Kova

4.7

Our Ratings

Ease of Use

5/5
Effectiveness

5/5
Comfort

4/5
Durability

5/5
Value

4.5/5

Pros

Fabric-filled
10-year warranty
Density is adjustable

Cons

Expensive
Doesn’t include gloves

At 100 pounds and 55 inches long, Outslayer's Punching Bag is heavy enough to withstand your toughest workouts. The bag is fabric-filled, so you won’t end up with hard or hollow spots like you can with sand-filled bags. We like that the bag has heavy-duty straps that are sewn on (no need for noisy chains), and that it’s pretty durable.

We noticed during testing that the padding felt good to hit, and we liked that the bag didn't swing around much when we punched it—unlike Boxerpoint's Double End Punching Bag Kit. Since we knew where the bag would be for the next hit, we found that we could prepare and get better shots in.

While you can remove some of the filling, we noted that this bag is likely a better fit for advanced users because of how dense it is. But we do like that it comes with a 10-year warranty. Just note that you'll need to purchase boxing gloves separately.

Price at time of publication: $240-$270

^{Key Specs:
Weight: 100 pounds | Height: 55 inches (bag length) | Materials: Fabric filling | Type: Hanging}

Verywell Fit / Nick Kova

4.5

Amazon

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 filled
Sturdy

Cons

May be too hard for some

If you need a high-quality bag that’s ideal for practicing kicks and footwork as well as punches, we recommend this extra-long heavy bag from Combat Sports. 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 this bag was—it barely moved at all when we hit it. Since it didn't swing around, we appreciated that we could be more precise with our aim and follow-through.

Made from tough synthetic leather, this bag is easy to clean and can withstand powerful kicks and blows. We noted that this bag is very dense and heavy, so it’s an excellent choice for kicking, but may be too hard to punch for some. The bag comes filled to 100 pounds and has a heavy-duty chain for hanging.

Price at time of publication: $200

^{Key Specs:
Weight: 100 pounds | Height: 72 inches (bag length) | Materials: Synthetic leather | Type: Hanging}

Verywell Fit / Nick Kova

4.4

Amazon

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

Expensive

If you’d like to make your training more realistic, we recommend Century's BOB XL Body Opponent Bag. This freestanding heavy bag has a head and torso, allowing you to practice specific self-defense punches and kicks that aren’t always possible with a regular bag.

“This bag was sturdy and durable, as well as easy to hit with a good bounceback for beginner users. I wish it were rounder for kicking, as it was somewhat difficult to hit," our tester explained. "Otherwise, I really enjoyed the shape and its ease of use. I would definitely recommend it to a client.”

The body of the bag is made of high-strength PVC and filled with urethane 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 teens and adults of all sizes. The base can be filled with water or sand, and our tester noted how easy the whole bag is to set up, giving it a perfect score of 5 out of 5 for ease of use.

Price at time of publication: $420

^{Key Specs:
Weight: 46.5 pounds | Height: 60-82 inches (adjustable) | Materials: PVC, urethane foam filling | Type: Freestanding}

Please note: There is a newer version of this bag that we haven’t tested yet but plan to test in the future.

Verywell Fit / Nick Kova

4.3

Amazon

Our Ratings

Ease of Use

3/5
Effectiveness

5/5
Comfort

4/5
Durability

5/5
Value

4.6/5

Pros

Density is adjustable
UV-resistant
Unique teardrop shape

Cons

May leak when full
Need a hose and tools to fill

Most punching bags are filled with fabric or sand. But this Aqua Training Bag uses water for punching resistance, which eliminates hard spots. It's also 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 that this bag's versatility, allowing you to adjust the pressure by adding or removing water. While it fills in minutes, note that you will need access to a garden hose and a screwdriver to fill it. The bag’s teardrop shape allows for all types of moves and combinations—including hooks, straight shots, and kicks.

In the Lab, we noted that the bag is tough, durable, and very effective for training uppercuts and hooks. We also like that it's UV-resistant, for However, we also found that it may leak when it's filled all the way up.

Price at time of publication: $197

^{Key Specs:
Weight: Up to 75 pounds | Height: 15 inches (bag length) | Materials: Vinyl | Type: Hanging}

Verywell Fit / Nick Kova

4.5

Amazon

Our Ratings

Ease of Use

3.5/5
Effectiveness

5/5
Comfort

5/5
Durability

4/5
Value

5/5

Pros

Durable
Budget-friendly
Comfortable to use

Cons

Shorter than other heavy bags
Needs a hose to fill

If you’re interested in trying heavy bag workouts, we recommend Everlast's HydroStrike Water Bag for its ease of use and affordability. This bag’s budget-friendly cost is a good entry point for beginners, and while the bag can be hung from the ceiling, there is a stand sold separately. Since it’s a water-filled bag, it’s also a little more forgiving when punched, making it comfortable to use.

During testing, we liked that this bag didn't move around much. The HydroStrike is shorter than typical heavy bags, so it may not be great for kicks, but we noted that the bag felt very durable and had a natural feel when punched.

We also think this bag would be an excellent choice for beginners. We'd also recommend it for anyone seeking to round out their other core training and coordination workouts, such as exercising on balance boards, with some extra stamina work.

Price at time of publication: $150

^{Key Specs:
Weight: 100 pounds | Height: 28 inches | Materials: Plastic, rubber | Type: Hanging}

Verywell Fit / Nick Kova

4.2

Amazon

Our Ratings

Ease of Use

3.5/5
Effectiveness

3/5
Comfort

4/5
Durability

3/5
Value

4/5

Pros

Durable
Adjustable height
Compact base

Cons

Not as sturdy as other heavy bags

This freestanding punching bag from Everlast is our top pick for anyone who has limited space. The base is compact and can be easily filled with water or sand, and we like that the bag height is adjustable. It also features an innovative transfer ring that absorbs the impact of your punches to make it more comfortable and increase the bag’s durability.

During testing, this bag didn’t perform as well as other bags on our list. But we included it because we love how space-efficient it is—plus, it's easy to fill.

This bag doesn’t come with gloves or wraps. But due to its small size, it can easily fit in any room, with space to move 360 degrees around it for an effective workout. The bag offers a great space-saving option for home gyms that are already filled with other fitness equipment, like treadmills and elliptical machines.

Price at time of publication: $230

^{Key Specs:
Weight: 250 to 370 pounds depending on filling | Height: 54 to 65 inches, adjustable | Materials: Tear-resistant material, foam | Type: Freestanding}

Verywell Fit / Nick Kova

4.2

Amazon

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

Cons

Gloves not included

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 bag is well-built, and we were impressed with its overall durability. This bag includes a chain and swivel for hanging, as well as a D-ring on the bottom to anchor it to the floor to limit movement. It’s easy to set up because the bag comes pre-filled, and it's ready to hang right out of the box once a bracket is installed.

It can also be hung on a freestanding rack, but some users have found that the included chains may need to be shortened. It's also worth noting that it doesn't come with any gloves, so you'll have to pick up a pair separately.

Price at time of publication: $190

^{Key Specs:
Weight: 100 pounds | Height: 42 inches | Materials: Synthetic leather, foam | Type: Hanging}

Verywell Fit / Nick Kova

		Overall Rating	Ease of Use	Effectiveness	Comfort	Durability	Value
Best Overall: Everlast Single Station Heavy Bag Kit	Amazon	4.8	4	5	5	5	5
Best Freestanding: FITVEN Freestanding Punching Bag	Amazon	4.8	5	4	5	5	5
Best Budget: BoxerPoint Double End Bag	Amazon	4.6	4	4	5	5	5
Best Heavy: Outslayer 100-Pound Punching Bag	Amazon	4.7	5	5	4	5	4.5
Best Long: Combat Sports Muay Thai 100-Pound Heavy Bag	Amazon	4.5	4	5	3.5	5	5
Best Human-Shaped: Century BOB XL Body Opponent Bag	Amazon	4.4	5	4	5	4	4
Best Portable: Aqua Training Bag	Amazon	4.3	3	5	4	5	4.6
Best for Beginners: Everlast HydroStrike 100 lb Water Bag	Amazon	4.5	3.5	5	5	4	5
Best for Small Spaces: Everlast Power Core Bag	Amazon	4.2	3.5	3	4	3	4
Best Durable: Ringside Powerhide Punching Bag	Amazon	4.2	4	4	3.8	5	4.1

How We Rated the Punching Bags

4.8 to 5 stars: These are the best punching bags we tested. We recommend them without reservation.

4.5 to 4.7 stars: These punching bags are excellent—they might have minor flaws, but we still recommend them.

4.0 to 4.5 stars: We think these are great punching bags, but others are better.

3.5 to 3.9 stars: These punching bags are just average.

3.4 and below: We don't recommend punching bags with this rating; you won't find any on our list.

How We Tested the Punching Bags

To choose which punching bags to test, we first asked experts for their opinion on which features set high-quality bags apart. We spoke with Dana VanPamelen, co-owner of Hit House, a kickboxing fitness studio in New York City, Chris Gagliardi, ACE-CPT, a certified personal trainer, health coach, and group fitness instructor, and Ediva Zanker, the co-founder of Grit Bxng in New York City.

Then, six testers, including a boxing coach, tested 15 punching bags in the Verywell Testing Lab. Each bag was tested with three different workouts that included an easy workout, a brisk-tempo workout, and a high-intensity workout. All workouts were at least 5-10 minutes long and incorporated upper and lower body moves. The punching bags were rated from 1 (poor) to 5 (excellent) in effectiveness, comfort, ease of use, durability, and value.

Once we rated each bag in all five categories, we averaged the scores together to come up with an overall rating for each bag. We also considered things like how safe we felt when using the bag, who the bag might be best suited for, and if instructions were included (and if so, whether they were helpful).

Verywell Fit / Nick Kova

What to Look for in a Punching Bag

Type

The terms “heavy bag,” “boxing bag,” and “punching bag” are all interchangeable, and there are many types on the market. There are freestanding bags that mount on a stand, hanging bags that can suspend from ceilings, aqua bags that are filled with water, wall bags that are mounted to a wall, and speed bags that are small and mounted with a short spring.

It’s important to note that each category of punching bag can have multiple styles. For example, FITVEN's Freestanding Punching Bag and Century's BOB XL Body Opponent Bag look very different, but they're both freestanding bags. Ediva Zanker, the co-founder of Grit Bxng in New York City, says that the type of bag you buy should be determined by your intended use. “Speed bags are good for boxing training, heavy bags are good for cardio, and aqua bags are just fun,” she explains.

Height and Weight

If you’re trying to work on power, Zanker recommends using a heavy bag, like Outslayer's 100-Pound Punching Bag. She notes that lighter bags are better for movement training, and that you should take into consideration what you’re trying to achieve to determine the ideal weight of your bag.

More advanced trainees may want heavier, denser bags, whereas beginners can use smaller, lighter bags. Beginners should opt for a shorter bag in the 3-to-4-feet range, while more experienced trainees may want one that's 5 feet or longer. If you’re going to be practicing a lot of kicks and footwork in addition to punches, you may want a longer bag with a larger striking surface, like Combat Sports' 100-Pound Muay Thai Punching Heavy Bag.

Shape

Most punching bags are cylinder-shaped, making them sturdy, but larger and difficult to fit in small spaces. For a more challenging workout, try using a human-shaped bag like Century's BOB XL Body Opponent Bag. If you're looking for something more portable or one that's easy to fill and empty on a regular basis, opt for a smaller, rounded bag like BoxerPoint's Double End Bag Boxing Set.

Materials

Look for bags made from heavy-duty, high-quality materials. Although they’re pricier, bags that are wrapped in real or synthetic leather or high-quality vinyl are much more durable than those made with other materials. Foam liners or fillers will offer a more consistent feel when you strike. Ringside's 100-Pound Powerhide Boxing Punching Bag is our pick for a heavy bag that's durable and can withstand regular use.

Zanker also recommends paying close attention to your fitness goals because the fill material may change from one goal to the next. She says that heavy, foam-filled bags are better for power exercises, while aqua bags (like the Aqua Training Bag) are good for beginners or for long workouts because of their shock absorption.

Stability

“There are some freestanding boxing bags that move when you punch them,” Zanker says. “It’s inconvenient, and if you’re using it at home, it can scratch up your floors.” If you’re choosing a freestanding bag, look for a very heavy base filled with water or sand so that it doesn’t move, no matter how hard you punch or kick it.

Frequently Asked Questions

How much does a quality punching bag cost?

Generally, 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. And 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 $40, while our most expensive pick, Century's BOB XL Body Opponent Bag, was $420 when we last updated this list.
How do you hang a punching bag?

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. Mark where the bolts will go on the ceiling with a pencil and drill holes into the marked spots. Install the mount using a wrench to tighten the bolts. Then, connect the chains to the S-hook and bag, before hooking the bag onto the ceiling mount.
If you’re worried about hanging a heavy bag from the ceiling, another option is to hang it from a load-bearing wall (not drywall) using a wall mount.
How do you fill a punching bag?

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.
To fill a bag with used clothes or scraps of fabric, cut the material into small pieces about the size of a dollar bill. Then stuff these pieces into the bag, pushing them together to get an even fill. For a tightly packed bag, you can use a broom handle to compress the fabric.
To make the bag harder, you can place sawdust or sand between the layers of fabric. However, you shouldn’t place loose sand or sawdust into the bag. Fill plastic storage bags with sawdust or sand, then wrap them in duct tape. Place the bags between clothing when you put them in the punching bag so they won’t split open.
What is the best weight for a punching bag?

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. “With a heavy bag, you do not want a bag that is so light that each time you strike it, it begins to move around wildly,” Gagliardi says. “This would require you to stop the bag’s momentum after each strike and make your workout less efficient.” However, you also don’t want to use a bag too heavy for you, since you’ll have a much higher chance of injuring your wrists and hands.
What muscles does a punching bag workout work?

“A bag workout is a total body workout that targets the core, hips, arms, shoulders, chest, back, thighs, calves, and even the muscles that support the 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.

Verywell Fit / Nick Kova

Why Trust Verywell Fit

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 Felbin loves 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.