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How to make a punching bag at home

How To Make A Punching Bag at Home?

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If you are fantasizing about making a commercial punching bag and selling it on Etsy, this blog is not for you!

But if you are looking to make your own DIY punching bag to have a private punching session, this is what you are searching for!

The punching bag is an essential part of training for boxers, martial artists, fitness enthusiasts, professional athletes, and self-defense practitioners. It allows you to practice your punches and helps you develop muscle strength and endurance.

If you find it too classy playing around with some fancy equipment, what if I say you can make your homemade punching bag in your home gym or martial arts studio? 

Especially, If you’re looking for an effective way to work out but don’t want to break any bones or become a WBA star, making your homemade punching bag may be the perfect solution.

If you’re interested in making one, let me show you how it’s done! You’ll need some basic materials, but don’t worry: It is inexpensive and easy to do.

In this article, I’m going to show you how to make a homemade punching bag.

Do Punching Bags Make You Stronger?

Yes. Punching bag strengthens your upper body (arms, shoulders, and back muscles) and enhances your cardiovascular fitness. Regular punching bag training can improve your coordination between your arms (hand-eye coordination), legs, and core and develop your balance and reflex.

It can build strength and improve your overall physical fitness. While some of them use the punching bag for boxing alone, professional athletes, kickboxers, and fitness enthusiasts use the punching bag for kickbox training to strengthen their leg muscles also.

Preparation Before You Start With Your DIY Boxing Bag

Initially, you need to measure out the dimensions of your bag, purchase materials, and find a place for it until it’s time for use.

Find the right place to make a punching bag.

The first step is to find the right place to make your punching bag. Make sure that it has enough room, light, and ventilation. You also need a safe space for movement and practice because you will work with a heavy bag.

Shopping List

This tutorial will take you from the beginning of the process with the shopping list.

  • A duffle bag for your new punching bag
  • Some tools and equipment like duct tape, hanging hooks, ropes 
  • Materials like grains, rags, etc. to fill the bag (if your punch isn’t heavy enough)

The Making of A DIY Punching Bag

DIY Punching bag

When it comes to a DIY punching bag, there are several options that you can choose from. The best option is to buy an empty canvas punching bag and fill it yourself with fillers based on your training level and your intentions. So, let us start creating a punching bag with what we have!

What is the best thing to fill a punching bag with?

The best filling for your homemade punching bag depends on the type of bag you want to create and its intended use. Here are some of the most common fillings for punching bags:

  1. Sand: You can go for sand if your choice is to make a heavy punching bag. This will help you in your resistance training.
  2. Rags: If you are looking for a lightweight option, filling your punching bag with old clothing or towels is the best choice. This suits best for starters and children who want to train in the home.
  3. Foam: Foam is another lightweight option that can reduce the chances of injury during your training.
  4. Rice: Rice is not a good suggestion if it comes to punching bags. It may settle over time and disturbs the weight distribution of your punching bag.
  5. Water: Water as a sole filler is not a good option as it may lead to leakages. But to toughen up the resistance, you can add an optimum level of water to your sand duffel bags.

Fill your bag up with whatever you’ve chosen as filler material.

The best choice is something heavy, soft, and durable. You can also make use of stuffing materials such as cotton or wool, which will give a punching bag a more natural feel while still being able to absorb the impact of your punches. Make sure the filler material is easy to clean after use so that it doesn’t get dirty or smell bad when used again later on!

Finally, remember, not only does it need to be heavy enough for good striking power but also easy enough for anyone who wants one at their home gym (or anywhere else).

You can use duct tape to secure the punching bag. Be sure to pack the contents of your heavy bag tightly. You can stamp the bag to compress them fully. You can continue filling your punching bag until you reach the top.

Build the frame and attach it to the ceiling.

First, you want to ensure that the frame is strong enough to tolerate the punches. If your frame is too weak, it won’t be a good workout tool—and if it’s too strong, you might injure yourself while practicing your moves.

Try grabbing one end of it and pulling as hard as possible to determine how much force your punching bag will handle. If it feels like there’s no give in the frame, you should use something else until you can get a stronger structure built for your punch bag.

Now that you’ve got the frame, it’s time to fill it with sandbags. Fill each bag with about 5 pounds of sand or other materials, then tie them in a knot at the top. Make sure to wrap the rope around the bag at least three or four times before you tie it. 

To hang the heavy bag, leave a portion of the rope hanging. This step is important because if you don’t tie them tight enough, your punching bag will sag and fall over easily when someone hits it!

Once all of your bags are tied up tightly (and before attaching any weights), make sure that they’re secure by drilling holes through them with a drill bit smaller than the diameter of each rope or wire used as reinforcement on top of each piece—this keeps everything together while still allowing airflow underneath so no condensation occurs inside once filled with water weight.

Cover the heavy bag with duct tape.

Wrap the heavy bag in adhesive duct tape. It should be done horizontally. The contents of your bag should not be visible. The duct tape should be wrapped so that the loops overlap one another.

You will continue this until you have covered the entire bag, starting at the top and ending at the middle.

Hang your kicking bag!

The rope ends can attach your punching bag to the hook. It can be hung to any surface that you prefer. You have many options for anchors if you need them to keep them stable and secure.

And your punching bag is ready. As this is all about creating a heavier punching bag, you may ask

Are heavier punching bags better?

Yes and No. If you are a starter, you can start with foam fillers or rice fillers as it may not lead to injury. But if you are serious about boxing/ kickboxing, it is best recommended to go for sand-filled boxing bags.

Heavier punching bags are the best choice if you undergoing resistance training, Endurance, and Power development training.

Heavier bags are challenging to move, and they are difficult to control, especially for beginners or those with limited upper body strength. So, get suggestions from your trainer before installing your homemade punching bag.

Does punching a pillow work?

Punching a pillow works for those who are in anger, stress, and frustration. But when it comes to consistent and dedicated practice, punching a pillow will not be a financially wise option to consider.

From the strength perspective, a pillow consists of light materials like polyester, leather, and sometimes cotton. It is intended to provide a cozy feel, and punching a pillow will not make you strong as it hardly contains resistance properties like sand or foam.


We hope you found this article helpful, and if so, please share it with a friend! It can be great for anyone who wants to get into boxing or stay in shape. Making your punching bag is easy and fun! You just need a few supplies from the store, and you can be on your way towards having a fun new activity in your home.

Thanks for reading, and good luck with your homemade punching bag!
Are you a beginner and want to improve your physique? Here is our blog on gym tips for beginners!

This is What Our Readers Ask!

Is it OK to hit the punching bag everyday?

Yes, it is OK to train with your punching bag every day as long as you are taking appropriate precautions and following a safe and well-rounded training program. Talk with your trainer and get a training schedule to avoid unnecessary injuries.

Does boxing reduce arm fat?

Yes. Apart from arm fat, boxing with a punching bag will help reduce overall body fat. Make sure you follow a proper diet and exercise plan.

Can you hit the punching bag with just gloves?

Yes. You can hit the punching bag with just gloves. It is highly recommended to go for boxing gloves that provide extra padding to prevent any injuries while dealing with heavy bags.

Arhasi Marcel

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