Best Punching Bag Workout For Beginners

The 8 Best Punching Bag For Home Use? Don’t Miss This Review Out!

Punching bags (PB) are a great choice to keep fit for both a simple boxing lover and a real fighter. This kind of equipment helps build endurance, strength, and many other benefits. However, not all of the training bags can do that.

A punching bag is good for all
A punching bag is good for all

There is a wide range of factors to consider before you purchase best product. If you think about it, enjoy our best punching bags for beginners buyers guide today! And, much more things await! Read it now!

Top 8 Best Punching Bag(PB) Reviews

With a PB, people will easily mix up fitness workout and sports training. Just need seconds to set the training bag up, then it’s good to go for a long way.

First, before going into details of the 8 products, look at the comparison table. It will provide you with basic information for the Buyer’s Guide later. Let’s take a look at the following table!

Product nameWeight (lbs)Dimensions (inches)Warranty (years)
RDX Filled Set70145x40x331
Everlast Dual Station7012.6 x 44.1 x 12.61/3
Century Martial Arts Wavemaster2427 x 27 x 68.51
Bad Boy Blue Aqua120-19018-212
Ringside Free-Standing Fitness39.958 x 15 x 241
Century Original Wavemaster2247.1 x 24.8 x 24.81
Everlast 70Pound Bag7041 x 12 x 121
Tech Tools Boxing Ball Set4.9121/4

Now, no need to wait anymore! Here it comes the best review about the 10 best heavy bag for beginners in today’s market. Feel free to check them out and choose the one that fit your needs well.

Here’s the best part:

RDX Filled Set – Best Overall

Good news for the total beginners without any equipment to start practice boxing! The RDX Punching Bag is perfect for a good start since it is a complete kit with fittings, chains, gloves, and brackets.

RDX Punching Bag

Moreover, you can hang it anywhere you want indoor or outdoor with a skipping rope and grip strengtheners. And, you can find nowhere a great-quality product like this at this price.

And, the bag itself is waterproof, so even heavy rain and harsh weather conditions won’t be a true enemy to this bag. Just make sure that you hang it a 4 foot or 5-foot height for your exciting user experience.

The supplier should be more careful when delivering the order to the users since a lot of customers complained about missing attachment in the box.


  • Come with a lot of accessories & hardware
  • Versatile & durable
  • Multiple lengths available to adjust
  • Low-cost


  • Relatively lightweight

Personal opinion:

This product is an excellent choice if you are looking for a PB that will offer exceptional quality at a very low cost that won’t break your bank. It is worth the money you pay.

Everlast Dual Station Heavy Bag Stand Value Bundle- Best For The Price

If you are close friends with a tight budget, The Everlast Single Station heavy bag will be your friend forever. Designed for a 70-lb bag, this equipment is super easy to assemble. Coming with a kit, you can choose to hang the bag on the bracket mount or not.

Everlast Single Station

The powder-coated steel tubing with three weight pegs can support standard sized weights. The heavy bag is attached with the sturdy stand for amazing performance and stability.

To stop the stand from sliding along the floor, the users should spend a little more coins to buy and attach the weight plates to the bottom. This is such the biggest minus of this product since weight plates are not included in the kit.


  • Save money and space for users
  • More choices: both a speed bag and heavy bag are provided
  • High-quality construction


  • The stand may slide without weight plates.

Personal opinion:

Well, at a very affordable price, this product is such a solid investment for anyone serious about martial arts and training. The exceptional features the bag gives will make you surprised.

Century Martial Arts Wavemaster XXL with Base- Best For Pro Boxers

At 69 inches tall, this is another durable, portable, and versatile training bag to keep an eye on. The ability to stand up to numerous onslaught and abuse makes it a good way to practice your kicks and punches.

Century Wavemaster XXL Training Bag

Featuring multilayer foam interior, Century Martial offers the users extra cushioning and complete comfort when hitting its top-shelf materials. Even years pass, it won’t show minimal wear and tear.

One more special thing about this is that Century brings customers 3 choices of colors including blue, red, and black. That’s cool! But, fast kicks will make the bag twist a lot. Just gently do it, folks!


  • Reasonably priced
  • The thick bottom keeps the bag from moving when being hit
  • More choices of training techniques to apply to the bag
  • Portable and durable with a highly durable vinyl cover and a high-density foam padding.


  • This training bag does not come pre-filled.

Personal opinion:

Overall, nowhere you can find a good quality free-standing PB that provides unlimited versatility and flexibility like this one. If you don’t care about the price, this product will be a good purchase for pro athletes and boxers.

Bad Boy Blue Aqua – Best For Powerful Combination Performance

Bad Boy Blue Aqua is exactly what unique people are seeking for. Thanks to the special shell and water filling design, the authentic Aqua Training Bag provides us a similar sensation like making contact with a human body.

Bad Boy Blue Aqua Punching Bag 18 Inch

The teardrop shape also allows users to deliver powerful combinations like deep uppercuts longer and harder. This design is made for multipurpose since you can expand your training time both indoor and outdoor.

But, it is a shortage if you love a filled bag with foam padding since this one does not come paddled.  But, you will satisfy when using it even for years since it feels like no hard spots or settling is found after years.


  • Safe for knuckles
  • It doesn’t sway as much as traditional bags
  • Realistic body strikes
  • Low shipping cost, long warranty (2 years)


  • It isn’t optimal and comfortable for low kicks

Personal opinion:

Needing a bag that will help you test and build your strength, stamina, and muscle endurance? Then, this one is exactly your best bet. This product is excellently durable for all the regular users.

Ringside Free-Standing Fitness – Best Heavy Bag

If you are searching for durable and high-quality equipment for muscle training, look no further than the Ringside free-standing fitness heavy bag.

Ringside Freestanding Boxing Punching Heavy Bag

With a 6’4 height, this martial arts training equipment is completely perfect for tall people. The synthetic leather shell helps to upgrade the tool’s durability to the whole new level. Even heavy punching and toughest blows can’t make it wear out, Ringside guarantees that.

This amazing boxing equipment is specifically made for muscle building, especially full-length kicks. The thick bottom can hold up to 270 lbs of sand or water, so boxers will even not even move as you kick or punch it.

Please note that fast punches will make the spring bounce too much and Ringside hasn’t found the way to tighten it up. So, the customers should consider this feature before purchasing one.


  • Versatile
  • Suitable for all of martial art and levels
  • Durable for home and gym training
  • Offer better stability


  • Not suitable for short people
  • Too heavy to carry around

Personal opinion:

Even if you are looking for another change in your workout routine or one of the passionate martial artists, this Ringside bag is by far one of the best free standing punching bags on the market.

Century Original Wavemaster Freestanding Heavy – Best Free Standing For Beginners

Not all of the free-standing punching bags come with the “7 Height Adjustments” feature like this one. The users can adjust its height to suit their needs, making their better user experience, especially beginners.

Century Original Wavemaster Freestanding Heavy Punching Bag

Filled with foam fillings, this training bag will protect your hands even for heavy punches and kicks. The bag can also be filled with water or sand, depending on your priority.

The last thing to be noted is that this training bag is one of the most affordable training bags for short adult and children. But since this design is thinner and smaller, it may be a disadvantage for people of over 6 feet tall to deal with it.


  • The height of the bag can be adjustable easily (from 47 to 68 inches) in three-inch increments
  • Offers plenty of rebound and resistance
  • The base can be filled with other materials


  • The stand often shifts when being hit

Personal opinion:

Century Original is good for those who are practicing basic techniques with maximum resistance. And, it is also ideal for both fitness gym or home use.

Everlast 70Pound Bag with Gloves – Best Beginners’ Bag Kits

As for beginners, they would usually like sand settled at the bottom of the punching bag for stability. That’s why this Everlast 70Pound MMA Heavy Bag with gloves is your ultimate choice with natural fibers, custom-filled synthetic, and sifted sand.

Everlast 70-Pound MMA Poly Canvas Heavy Bag

The blended filler is specially provided to bring the users flexible shock absorbance. Much like other punching bags mentioned above, this bag is also made with an adjustable height customization chain. And, the bungee cord tends to add greater resistance to the training bag.

Spend no extra fee for gloves and wraps since they are already included in this awesome kit. So, even the abrasion of the bag can’t affect your amazing hands anymore.

A lot of customers would like the warranty to be extended instead of just 4 months. The longer, the better, right?


  • Easy to maneuver and care for
  • Come with a lot of additional content
  • Composite filling
  • Money-saving


  • The zipper may break after long days of training.

Personal opinion:

If you are just new to boxing and want to learn right for the first time, Everlast 70 Pound is definitely what you need. This fantastic bag allows users to focus on their conditioning and swinging skills.

Tech Tools Boxing Ball Set- Best For Kids’ Workout

Who says smaller editions of us can’t deal with boxing? Let this unbeatable product solves the issue. The height adjustment feature allows us to make the bag fit the kids’ size for a great exercise.

Punching Ball with Stand and Gloves - Height Adjustable - Great Exercise & Fun Activity for Kids by TechTools

The spring mounted stand will return the punching ball right after your kid strikes. And, the rebound brings a fun but much safer equipment for the child while building up his skills day by day.

Hence, the activity will foster in building speed and timing and improve the hand-eye coordination of your kids better. It may be greater if the stand would be bigger so that kids’ punches can be more comfortable.


  • The ball is soft and durable
  • A good way to increase accuracy
  • More things included like gloves and a pump


  • It is quite flimsy to use

Personal opinion:

The TechTools Punching Ball combines the two most popular demands in products including the safety and flexibility of the child effortlessly. And, you will never waste your money on extra attachments to set it up.

Benefits Of Using it

Of all the extracurricular activity, boxing seems to support the strengthening of our bodies best. With only 10-minute PB based workout a day, you will get uncountable benefits.

Punching bags benefit users a lot
Punching bags benefit users a lot

Those incredible benefits that punching bags can bring to the users are:

Great for stress removal

You may get surprised to hear that, but a punching bag workout does provide quick stress relief to individuals. Finding no way to get out of stress, let the PB do it!

Just keep doing punching bag-based workouts properly every day, getting rid of daily tensions and anxieties will be an easy task to do.

Support better weight loss

Regular aerobic exercise aid burning calories, that’s why punching the bag will help you lose weight fast. Bag punching in one hour helps to burn up to 500 calories.

And, whenever you hit the heavy bag, you will encounter resistance from that which will firm and tone your body’s muscles later on. Consequently, you will get a healthy body physically.

Improve your shape building

A workout with heavy bags works mainly on your biceps, shoulders, and back. Hence, it is such the best way to remove body fat and reveal the underlying muscles.

And, as a result, the excess fat will be cut out, and the muscles will be better shaped out. Boxing also helps build your upper body strength and the bones thanks to constant punching.

A stronger upper body will allow home trainers to throw faster punches and be safe to absorb punches. And, the chances of getting osteoporosis also reduces.

Build up self-esteem and confidence

Every time you hit the heavy bag, you gradually learn how to defend yourself from an attacker. Thus, time passes, you will develop your boxing techniques and feel confident even in the boxing ring or anywhere outside it.

Enhance stamina and endurance

As an aerobic workout, heavy bag training increases oxygen circulation supply and heart rate. As you exercise, your heart and lungs receive the sign from working harder, increasing endurance and stamina.

Then, the lungs and heart of heavy bag trainer will become stronger and healthier.

A cost-effective workout routine

Well, heavy bag training requires you nothing but gloves, a PB, and your best pair of shoes. Just make sure that you have enough space to hit or kick the bag comfortably, even at home.

So, you don’t waste a monthly fee for any gym equipment. Just at a low price, you will get everything you need. Sounds good, right?

Improve your aerobic fitness

Punching bag-based workouts are also aerobic exercises since the users will have to move around the equipment while changing their body positions. Hence, it helps improve aerobic fitness as well as the cardiorespiratory system.

Two minutes of punching at high-intensity play as a healthy workout and great aerobic dimension addition. For greater effects, increasing the punching time is essential.

What You Need To Choose The Right One

Before letting your energy unleash through constant punches, you need to find out your perfect punching bag first. To decide the best-suited punching bag, take these 5 factors into consideration.

Grab the beginners’ guide to boxing with us!
Grab the beginners’ guide to boxing with us!

Let us tell you:

Take one bag that fits your measurements

Well, just do a simple operation. Take your weight and then divide it by two. The result is the weight of the PB you need to purchase. For example, if you weigh 180 lbs, then you need a 90 lb punching bag.

Understand your goals

We are sure that not everyone can determine what they are trying to do with a PB. For those who want to enhance their boxing speed and accuracy, a lighter punching bag (between 24 and 40 pounds) is better.

A heavy bag of over 40 pounds is perfect for people who intend to build their power and strength. However, you can try both of these types to maximize your fitness and techniques.

Know the punching bag type you want

Choosing a punching bag is not easy at all. It is not just about going to the sporting equipment store and buy anything you see. You will need to take extensive research instead.

Find out the type of punching bags that suits your needs
Find out the type of punching bags that suits your needs

Punching bags are different as mentioned below:

Heavy punching bags

Commonly, a heavy bag weighs about 200 pounds. So, this type of punching bags is specifically designed for cardio intensive exercises and strength training. Feel free to go with a heavier bag for strength building.

But, make sure that you get a high-quality set of gloves. For lighter training but faster punches, own a lighter punching bag instead.

Free-standing bag

Unlike the heavy bags, freestanding bags offer an easier set-up for all the types of boxers. No time will be wasted for a hole or stand drilling. If you are a fan of convenient and minimal things, this will be the best choice for home training.

Teardrop bag

You are practicing uppercutting, elbowing, and kneeing or any techniques that require a better range of motion, right? Teardrop bags are specifically designed for these goals. This type of punching bags is quite heavy and needs hanging from the ceiling like heavy bags.

Speed bag

Providing little resistance, speed punching bags are ideal for building your arm, back, core, and leg muscles. For easier and slower punches, buy larger speed bags. The smaller ones will force you to hit faster.

Body training and grapple bag

Unlike other aforementioned types of punching bags, this kind of punching bags is the ultimate choice for individuals who are wanting to improve mixed martial arts skills like grappling. As its name suggests, the shape of the bag is similar to the human body.

Double-end bag

These bags are just awesome; they will assist us in developing reflexes and coordination. It gives you a real-life sparring simulation. Hence, you may quickly know how to deal with a real-life opponent.

Consider your current skill state

Even if you are just starting or a professional fighter, it is important to know your fitness and skill level before making a PB purchase.

For a novice or the one without tremendous power, go with a lighter bag first. Stick to a heavy speed bag if you are improving your boxing fundamentals. A 3-foot bag is suitable for female boxers.

What if you are interested in punching bag training at home? Well, you may not want to drill some holes in the wall or hang the bag, right? Don’t worry! A freestanding bag will go well for a long time.

Unfilled Vs Filled

Well, this is also a head-spinning question to deal with before choosing your right punching bag. The fact is that each of these two punching bags comes with special advantages.

Filled bags just make things much easier without any guesswork. Convenient! Imagine that you just buy a pre-filled bag, then hang it up and start hitting right away.

Meanwhile, serious boxers choose unfilled punching bags to get the right feel and better control while doing exercises. They may cause more frustration since you will have to fill it with the right addition.

Best Workout For Beginners

You may get the equipment and everything to get ready for a boxing workout, but if you have not practiced punching before, you are surely in for a challenge.

Best Punching Bag Workout For Beginners
Now, it’s time to come on to practice

But, Nogii won’t let you be left behind. Get the breakdown of four most basic boxing techniques here for the best punching experience. Let’s go!

Starting Stance

It is the very first start for any boxing combination that you will use later during the training time. The starting stance or right-handed stance requires the users to follow the steps below:

  • Stand tall while keeping the feet shoulder-width apart.
  • Move the left side of your body forward.
  • Keep your knees bent.
  • Slightly lift the right foot’s heel.
  • Get your hands in front of your face.
  • Then, keep your elbows and shoulders down.


To perform the first punch JAB, you should fist your hand with the thumb outside your palm. Then, bring your left arm forward, keeping the wrist straight throughout. Slightly bend the elbow and then come back to the starting position.


Another basic boxing technique that needs practicing with the power hand is Cross. First, twist your body through the hip and right leg while pivoting from your rear right foot. The combination will create the punches.

Bring your left arm up to the face for protection while slightly make the elbow bend. Then, return your body to the starting position.


Much like other techniques aforementioned, a hook also needs performing from the starting stance. This time, you must pivot like a cross but on the left foot.

Let your left arm move horizontally across your body. Then, keep your elevated elbow across your body’s center line. Protect your face by keeping your right hand up. Next, return to the starting point.


For an uppercut, you will do a pivoting on your right foot. Move your body upward continuously. Lead the uppercut with your right hand. Maintain the connection with the center line while driving upward.

Protect yourself by keeping your left hand up, and then return to the original position. The uppercut workout will bring an over-expected effect if you practice shadow boxing for 10 minutes in front of the mirror.

Workout Schedule

You should do 4 common steps mentioned above in a circuit style training. First, complete each exercise, then continue the next one. Take a break after you finish them all and then, start all over again.

It is recommended to perform the workout circuit from 2 and 5 times a day. Don’t forget to do some warm-up before the exercise like jogging, jump roping or shadow boxing.

The best schedule for your workout circuit should be: 10 repetitions for each four-punch combination including Jab, Cross, Hook, and Uppercut (on each side).

How to make a punching bag?

Purchasing a PB is the best solution for people who love martial arts or boxers to practice their techniques. However, Pbss may be expensive for some on a budget.

So, making a punching bag on your own will be a cost-effective solution. There are two most popular methods to create a PB for yourself here.

Make a hanging punching bag with PVC Pipe

Hanging bags are just one of the most popular types of training bags. So, we spent time researching how to make it DIY. To get a hanging training bag by PVC pipe, it is a need for you to follow the following steps:

A hanging punching bag should look like this
A hanging punching bag should look like this
  • Measure a PVC pipe. Use a marker to draw a line to cut the pipe. Cut the pipe to get it 3 feet in length by a cutter or hacksaw.
  • At each end of the pipe, drill one set of holes to attach the base and the other one to hang the punching bag up.
  • Create the base. Cut a 10-inch diameter circle from the plywood with a saw. Then, cut a 4-inch diameter circle too and attach it to the pipe. Put the plywood inside the pipe, and drill screws through the drilled holes to secure them together.
  • For the 10-inch piece, place it on the pipe’s bottom. Next, drill screws through both two circular pieces to connect them.
  • Using a box cutter, make the carpet roughly match the pipe’s size. Leave the pipe with 4 inches uncovered to get the drilled holes exposed.
  • Wrap the carpet paddle around the pipe from one edge. Slowly the pipe until the wrapping is complete. Then, use duct tape to tape the carpet’s loose edge down, ensuring the wrapping is tight enough.
  • On top of the pipe, pass a small rope through the two exposed holes. You should get the rope’s ends equal in length before tightening them together.
  • Hang the bag from the ceiling or anywhere you want at home. But, make sure that you prepare a stud to hang it to prevent you from unexpected injuries.

Make a simple freestanding bag

This time, you will use a concrete base to produce an effective punching bag. First, prepare three boards in 2x4x8’’ size. And, then, follow our guide listed below:

A freestanding punching bag is not difficult to make
A freestanding punching bag is not difficult to make
  • Combine three boards to make the punching bag’s post. First, over two boards and place the other one along the boards’ 2-inch sides. Use wood glue to connect it along the length of them. Next, screw three boards together.
  • Drive nails into all boards. Cut a large square piece of plywood, then nail it to the bottom of three boards. The plywood piece will support the boards while standing well.
  • Let them dry and set overnight. Evenly stack two tires on top of each other to form the base. Mix four bags of concrete in a clean wheelbarrow to fill the tires well. Remember to remove the bag when the concrete falls out.
  • Now, the concrete is on one side of the wheelbarrow. Your mission is to pour the instructed amount of water into the other side. The best amount of water should be 4 cups.
  • Fill the tires with the mixed concrete, making sure no space is left inside. Keep the post centered and leveled in the tires and the concrete’s top smooth. Please note that you need to wear safety goggles and gloves while pouring the concrete.
  • Let the concrete mix set for two days. Divide an old futon mattress into halves to paddle the punching bag effectively. After laying the post down, use duct tape to attach the post to one end of the mattress. Wrap the other part of the mattress around the post. Then, tape the mattress’ loose end down.
  • Cover the whole mattress and wrap the exposed area with duct tape. Get tight layers so that the mattress is secure enough for punching.
  • Last but not least, under the tires, place a foam pad. That pad will keep the punching bag quiet once you hit or punch it.

So, Nogii introduced to you two ways to create a punching bag yourself. Nogii hope that it can be effective for you by just strictly following our instructions.

Final words,

Now, you got the basic information and knowledge about top punching bags, its benefits, punching bag DIY as well as its best workout. A boxing training program is completely efficient to exercise for a rock solid body.

So, it is perfect for seeking your ultimate PB which develops agility, confidence, health status, and defensive skills from attacks. Something that requires more practice and offers a relaxing experience like boxing will never be boring like your daily life.

So, don’t be afraid to wake your tired body up, choose one of the best punching bags in our list and start your boxing journey today. Feel free to send us questions on the comment section. Happy hunting!

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