What Is The Perfect Heavy Bag Weight For You?

Heavy Bags are very diverse, coming in a variety of weights, heights, and widths. You can find heavy bags ranging from 40 lbs all the way up to 200 lbs and beyond. There are a variety of shapes and materials, so knowing which one to choose can be tricky.

A woman training on a Pro Boxing heavy bag

A woman training on a Pro Boxing heavy bag

How do you know which one is right for you?


There is a general rule for choosing a heavy bag, you need to select one that is roughly half your bodyweight. This is a rule which has been in existence for as long as heavy bags have been around, and for good reason.


Resistance and movement


The reason bag weight is important is that you need a decent amount of resistance when connecting with punches or kicks so you can throw with a good amount of power, however, you don’t want it to be too heavy.


A bag which is too heavy doesn’t move correctly when you connect, and the swing is important with a heavy bag. When sparring or in a match, your opponent will move offensively and defensively. A bag with the right weight for you will swing enabling you to practice footwork, opening and closing distance and improve your movement game.


Going too light

A Pro Boxing 15lb punching bag

A Pro Boxing 15lb punching bag


Getting the right weight is very important. If you’re hitting a bag that’s too light, it will swing too much, in some scenarios, this might be intentional, but usually when a boxer is training distance control and movement with a specific purpose. But in almost all cases, a heavy bag should be heavy enough to provide a good level of resistance, otherwise, you will be compromising on developing powerful punches.


Going too heavy


Going for a bag which is too heavy has the opposite effect. You sacrifice the movement for increased resistance. Whilst heavy hitters or powerful kicking specialists may need heavy bags all the way up to 200 lbs and beyond specifically for developing power.

A 250lb Pro Boxing XL Free Standing Bag

A 250lb Pro Boxing XL Free Standing Bag


These bags are usually used specifically to improve the development of power techniques. Punch a bag which is too heavy for you and you will feel like you are hitting a wall, this won’t help your technique, strength, movement or joints... especially if you are a beginner.


So what weight should you choose?


Choosing the right bag weight for general use is actually pretty straightforward. Take your body weight in pounds and divide it by two, voila, that’s your ideal bag weight.


Your bodyweight ÷ 2 = Your perfect bag weight.


For example: If you weigh 180 lbs you need a heavy bag which is 90 lbs. If you are 140 lbs then you need a heavy bag which is 70 lbs.


Don’t stress out if your perfect bag weight falls between two standard heavy bag weights, a few pounds heavier or lighter will not make a significant difference, it will be close enough for you to reach your goals and improve as a boxer or martial artist.


Have you made up your mind?

Hopefully this article helps guide you into picking out a heavy bag tailored to your body and your style. If you think you're ready to pull the trigger on a new punching bag, consider checking out our extensive lineup of traditional heavy bags—no matter what size you need, we have you covered!

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