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We Tested the 8 Best Punching Bags for Total-Body Workouts

Our favorites made it through 16 hours of testing in our Lab

Person punching an Everlast Single Station Heavy Bag Stand with 70-lb. Heavy Bag Kit

Verywell Fit / Nick Kova

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 our Verywell 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.

Best Overall

Everlast Single Station Heavy Bag Kit

Everlast Single Station Heavy Bag Stand with 70-lb. Heavy Bag Kit
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

Key Specs

Weight: 70 pounds | Height: 88 inches | Materials: Steel, leather | Type: Hanging | Our Overall Rating: 4.8/5

Who It's For

Best for beginner to advanced users who want a freestanding bag that comes with everything you need to get started.

Why We Love It

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.

Potential Flaws

  • You'll need a lot of space to fit this bag in your home. While this isn't a flaw, it is something to consider before purchasing.
Person punching Everlast Single Station in front of window

Verywell Fit / Nick Kova

Best Freestanding

FITVEN Freestanding Punching Bag

FITVEN Freestanding Punching Bag

Amazon

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

Key Specs

Weight: 205 pounds | Height: 70 inches | Materials: Synthetic leather, foam, stainless steel | Type: Freestanding | Our Overall Rating: 4.8/5

Who It's For

Best for beginners who want a complete kit to get started, without the hassle of hanging the bag.

Why We Love It

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.

Potential Flaws

  • While this is just a mere inconvenience, you should note that the base doesn't come pre-filled.
  • The suction cups sometimes came loose on harder hits, particularly uppercuts, so this may not be heavy-duty enough for advanced users.
Person punching FITVEN Freestanding Punching Bag in front of window

Verywell Fit / Nick Kova

Best Budget

BoxerPoint Double End Bag

BoxerPoint Double End Bag Boxing Set

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
  • May be too difficult for beginners

Key Specs

Weight: Not listed | Height: 15 inches (adjustable) | Materials: Leather | Type: Hanging/floor mount | Our Overall Rating: 4.6/5

Who It's For

Best for intermediate to advanced exercisers who want a space-saving, budget-friendly bag.

Why We Love It

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 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.

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.

Potential Flaws

  • We found this bag was too challenging for beginners, since it springs back quickly after each hit.
Closeup of a person punching BoxerPoint Double End Bag Boxing Set

Verywell Fit / Nick Kova

Best Heavy

Outslayer 100-Pound Punching Bag

Outslayer 100-Pound Punching Bag

Amazon

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

Key Specs

Weight: 100 pounds | Height: 55 inches | Materials: Vinyl | Type: Hanging | Our Overall Rating: 4.7/5

Who It's For

Best for advanced exercisers that need a dense bag for heavy hits.

Why We Love It

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.

Potential Flaws

  • The size and density of this bag may make it difficult to use for beginners, though you do have the option to remove some filling.
Person punching Outslayer 100-Pound Punching Bag in front of window

Verywell Fit / Nick Kova

Best Long

Combat Sports Muay Thai 100-Pound Heavy Bag

Combat Sports Muay Thai 100-Pound Heavy Bag

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 pre-filled

  • Very sturdy

Cons
  • May be too difficult for beginners

Key Specs

Weight: 100 pounds | Height: 72 inches | Materials: Synthetic leather | Type: Hanging | Our Overall Rating: 4.5/5

Who It's For

Best for exercisers who want a full-body workout that includes low kicks and footwork.

Why We Love It

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.

Potential Flaws

  • This bag is very dense so it may be too hard for punching for beginners.
Person punching Combat Sports Muay Thai 100-Pound Heavy Bag in front of window

Verywell Fit / Nick Kova

Best Human-Shaped

Century BOB XL Body Opponent Bag

Century BOB XL Body Opponent Bag

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
  • Can be difficult to kick

Key Specs

Weight: 46.5 pounds | Height: 60–82 inches (adjustable) | Materials: PVC, foam | Type: Freestanding | Our Overall Rating: 4.4/5

Who It's For

Best for more realistic training.

Why We Love It

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 specific self-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 a newer version of this bag that we haven’t tested yet but plan to test in the future.

Potential Flaws

  • Since it's less full-length than some other options on our list, it may be slightly difficult to kick.
Person punching Century BOB XL Body Opponent Bag in front of large window

Verywell Fit / Nick Kova

Best Portable

Aqua Training Bag

Aqua Training Bag

Amazon

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

Key Specs

Weight: Up to 75 pounds | Height: 15 inches | Materials: Vinyl | Type: Hanging | Our Overall Rating: 4.3/5

Who It's For

Best for beginner to advanced exercisers who need a portable training option.

Why We Love It

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.

Potential Flaws

  • While it fills in minutes, note that you will need access to a garden hose and a screwdriver to fill it.
  • We found the bag may leak when it's filled all the way up.
Close up person punching Aqua Training Bag in front of window

Verywell Fit / Nick Kova

Most Durable

Ringside Powerhide Punching Bag

Ringside 100-pound Powerhide Boxing Punching Bag

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

  • Versatile

Cons
  • Chains may have to be shortened

Key Specs

Weight: 100 pounds | Height: 42 inches | Materials: Synthetic leather, foam | Type: Hanging | Our Overall Rating: 4.2/5

Who It's For

Best for exercisers of all levels looking for an ultra-durable heavy bag.

Why We Love It

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.

Potential Flaws

  • It can also be hung on a freestanding rack, but some users have found the included chains may need to be shortened.
Person hitting Ringside 100-pound Powerhide Boxing Punching Bag in front of window

Verywell Fit / Nick Kova

Compare

Ease of Use Effectiveness Comfort Durability Value
Everlast Single Station Heavy Bag Stand with 70-lb. Heavy Bag Kit
Best Overall:
Everlast Single Station Heavy Bag Kit
4 5 5 5 5
FITVEN Freestanding Punching Bag
Best Freestanding:
FITVEN Freestanding Punching Bag
5 4 5 5 5
BoxerPoint Double End Bag Boxing Set
Best Budget:
BoxerPoint Double End Bag
4 4 5 5 5
Outslayer 100-Pound Punching Bag
Best Heavy:
Outslayer 100-Pound Punching Bag
5 5 4 5 4.5
Combat Sports Muay Thai 100-Pound Heavy Bag
Best Long:
Combat Sports Muay Thai 100-Pound Heavy Bag
4 5 3.5 5 5
Century BOB XL Body Opponent Bag
Best Human-Shaped:
Century BOB XL Body Opponent Bag
5 4 5 4 4
Aqua Training Bag
Best Portable:
Aqua Training Bag
3 5 4 5 4.6
Ringside 100-pound Powerhide Boxing Punching Bag
Most Durable:
Ringside Powerhide Punching Bag
4 4 3.8 5 4.1

Punching Bags We Also Tested

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.

  • Dripex's Freestanding Punching Bag is super easy to put together. It's comfortable and easy to get into a rhythm, but it's not as durable as other options on our list. We also noticed that it's easy to kick over because of its lighter weight.
  • Last Punch's Heavy-Duty Punching Bag is a budget-friendly option, but it has to be filled with sand so that would need to be factored into the cost. The bag is also uncomfortably hard and heavy, making it difficult to use for beginners.
  • Century's Wavemaster XXL Freestanding Punching Bag is simple to set up and feels comfortable and easy to work with. But it's not durable and heavy-duty enough—it moves across the floor when we kick and punch at it. We also think it's a bit pricey for its value.

Where We Stand

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.

What To Look For When Shopping for Punching Bags

  • Type: The terms “heavy bag,” “boxing bag,” and “punching bag” are all interchangeable, and there are many types on the market: Freestanding bags are on a stand, hanging bags get suspended from ceilings or stands, aqua bags are filled with water, wall bags are mounted to a wall, and speed bags are small and mounted with a short spring. Speed bags, like Boxer Point's Double End Bag, are good for boxing, while heavy freestanding bags are good for cardio, says Ediva Zanker, the co-founder of Grit Bxng in New York City. The type of bag you buy should be determined by your intended use.
  • Height and weight: Consider your fitness goals and level when determining the ideal height and weight of your punching bag. A heavy bag is good for power practice. Lighter bags are better for movement training. More advanced trainees may want taller and heavier bags, whereas beginners can use shorter, smaller bags. Additionally, if you’re going to be practicing a lot of kicks and footwork, 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 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. And if you're looking for something more portable or one that's easy to fill and empty regularly, 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 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. Zanker also recommends paying close attention to your fitness goals, because the fill material may change from one goal to the next. She says heavy, foam-filled bags are better for power exercises, while aqua bags (like the Aqua Training Bag) are good for beginners or long workouts because of their shock absorption.
  • Stability: If you opt for a heavy freestanding bag, make sure that the base is sturdy and won't move around when you punch and kick with power. Flimsy bags can not only limit your workouts, but also scratch your floors and even cause injury.

How We Tested the Punching Bags

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:

  • Ease of Use: First, we assess how streamlined the setup process is: Does it require tools? An extra set of hands? Does the bag come pre-filled or does it need to be filled upon setup? Does it come with all the necessary accessories to be used right away? We prioritize punching bags that offer a simple setup and come with everything you need to get started.
  • Effectiveness: To test effectiveness, we use each bag for an easy workout, a brisk-tempo workout, and a high-intensity workout, each at least five to 10 minutes long and using our upper and lower body. During each exercise, we consider if the bag challenges our balance, speed, power, coordination, and agility. What fitness goal(s) might this bag best fulfill? Is there anything about it that might make a specific goal challenging to reach? We also evaluate how effective the bag is at providing an overall full-body workout.
  • Comfort: When using a punching bag, it's normal to feel pressure and potential momentary discomfort due to impact, but you should never feel pain. During our workouts, we assess how the height, weight, shape, and materials of the punching bag positively or negatively affect the comfort of the workout. We award high scores to bags that offer an enjoyable experience.
  • Durability: Any style of punching bag should be durable, as the intent is to be hitting it with your hands and feet repeatedly. We evaluate each bag's durability by comparing how the bag looks and feels before and after our workouts: Is there any fraying or ripping? Are there any notable dents or damage? Does the bag seem like it could fall apart after only a few uses? We prioritize punching bags with high-quality materials that hold up throughout the entire testing period.
  • Overall Value: To determine the overall value of each bag, we look at the cost of the bag after testing and consider if it is fairly priced for the quality and features it offers. Do we feel the punching bag is fairly priced, given our experience with each of the above key categories?
Person putting an Everlast Power Core punching bag on its base

Verywell Fit / Nick Kova

Our Experts

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.

  • Dana VanPamelen, co-owner of Hit House, a kickboxing fitness studio in New York City
  • Ediva Zanker, the co-founder of Grit Bxng, a boxing gym in New York City
  • Chris Gagliardi, ACE-CPT, NBC-HWC, a certified personal trainer, health coach, and group fitness instructor

Frequently Asked Questions

How much does a good-quality punching bag cost?

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.

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. Follow the installation instructions included with the 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.

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.

What muscles does a punching bag workout work?

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.

Person hitting a Last Punch punching bag

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.