Comparison · Heavy Bags
70 lb vs 100 lb Heavy Bag: Which Weight Should a Beginner Buy?
The half-body-weight rule puts most adults on a 70 lb bag and heavier adults on 100 lb. But the weight also decides how the bag swings, what your mount has to hold, and how your wrists feel in month one. Here is the honest comparison and the chart.
Written by Mike M. · Owner, Iron Mako Media
Published
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Part of the Heavy Bags hub.
The chart
| Your body weight | Bag weight | Why |
|---|---|---|
| Under 130 lb | 50–70 lb | A 100 lb bag barely moves and hits back hard; wrists suffer |
| 130–165 lb | 70 lb | Swings the right amount; the standard first bag |
| 165–200 lb | 80–100 lb | A 70 swings too far away for a heavy hitter |
| Over 200 lb | 100 lb+ | Stays put; hardware must be rated above it |
How the weight changes the bag
Swing. A 70 lb bag moves away from a solid punch and comes back; you learn to move with it, time the return, and stop it with a straight arm. A 100 lb bag moves less, so you get more punches per round and a truer feel of landing on something solid. Beginners often prefer the 100 for that reason and then find their wrists ache — the bag that does not move sends the force back into the hand.
Wrists and knuckles. This is the argument for 70 lb in month one. A folding wrist on a 100 lb bag hurts; on a 70 it is a nudge. Once your fist and wrist are solid, weight stops mattering for injury and starts mattering for feel. The knuckle and wrist pain page covers the rest.
The mount. A 100 lb bag swinging loads its hanger with several times its weight. A basic beam hanger listed at 100 lb is at its limit; you want the 200 lb joist mount, the 150 lb wall mount, or a bolted stand. A 70 lb bag is inside the rating of nearly everything. See the mounts roundup.
Fill. Weight and hardness are not the same thing. A 100 lb fiber-and-sand bag settles hard at the bottom; a 100 lb foam-lined bag (Ringside) or pure-fiber bag (Outslayer) does not. If you want 100 lb for feel and worry about your knuckles, buy the softer fill — the bag weight guide covers fill too.
Length is a separate choice
A 70 lb bag is usually 40–48 in long; 100 lb bags run 42–55 in. If you kick, length matters more than weight: a 55 in bag gives you a low target. Kickboxers usually end up at 100 lb by default because that is where the long bags are.
Picks
One 70 and two 100s
The Everlast Elite in 70 lb (it also comes in 80 and 100), the soft-lined Ringside 100, and the buy-once Outslayer 100.
Key specs
- Weights
- 70 · 80 · 100 lb
- Fill
- Natural/synthetic fiber blend + sand
- Hardware
- Two carabiners + swivel included
Scores · editorial, out of 10
- Weight fit for beginners
- 10
- Setup & space demand
- 7
- Strike surface & feel
- 7
- Stability & swing
- 8
- Value
- 9
Pick 01 · Heavy bags
Everlast Elite Heavy Bag (70 / 80 / 100 lb)
Everlast
The default first bag: three weights, a published chart that picks one for you, and the carabiners and swivel in the box.
Best for
A first hanging bag sized by Everlast's own body-weight chart
Pros
- Everlast's chart: 70 lb for 100–140 lb bodies, 80 lb for 145–160, 100 lb for 165–180 — roughly half your weight
- Dual hanging strap system that Everlast says runs quieter than chain
- Bottom D-ring so you can tie the swing down
Cons
- Fiber-and-sand fill can settle hard at the bottom over a year
- No dimensions published — expect a standard-height bag, not a tall Muay Thai bag
Specs from Everlast — Elite Heavy Punching Bag (weights and body-weight chart).
Key specs
- Weight / size
- 100 lb · 14 × 42 in
- Surface
- Powerhide shell over soft foam liner
- Hardware
- Chain and swivel included
Scores · editorial, out of 10
- Weight fit for beginners
- 6
- Setup & space demand
- 6
- Strike surface & feel
- 9
- Stability & swing
- 8
- Value
- 8
Pick 02 · Heavy bags
Ringside Soft Filled Powerhide 100 lb Heavy Bag
Ringside
A 14 × 42 in, 100 lb bag with a soft foam liner under a synthetic shell — the comfortable hitting surface the sand-filled bags lack.
Best for
Adults over ~165 lb who want a softer strike surface
Pros
- Soft foam liner between shell and fill — easier on wrists and knuckles than fiber-and-sand
- Chain, swivel and a bottom D-ring included
- Standard 42 in length fits an 8 ft ceiling with room to swing
Cons
- 100 lb is too much bag for most beginners under 150 lb
- Shipping surcharge on a 100 lb box
Specs from Ringside — Soft Filled Powerhide 100 lb Heavy Bag (specs).
Key specs
- Weight / size
- 100 lb · 55 × 14 in
- Shell
- Heavy-duty vinyl
- Hanging
- Sewn-on 12 in straps (no chain)
Scores · editorial, out of 10
- Weight fit for beginners
- 6
- Setup & space demand
- 6
- Strike surface & feel
- 9
- Stability & swing
- 9
- Value
- 6
Pick 03 · Heavy bags
Outslayer 100 lb Heavy Bag
Outslayer
US-made, 55 in tall, straps sewn on so there's no chain to rattle, and a 10-year warranty — the buy-once bag.
Best for
The one bag you never replace, if the budget allows
Pros
- Made in the USA with a 10-year warranty
- Sewn-on straps: no chain noise, and nothing to unhook
- Ships filled (in a reusable vinyl cover) or unfilled; soft-fill option weighs 15–20 lb less
Cons
- 55 in tall — measure your ceiling and mount height first
- Costs two to three times an Everlast Elite
Specs from Outslayer — 100 lb Heavy Bag #301 (specs and warranty).
FAQ
Frequently asked questions
Is a 70 lb heavy bag good for beginners?
Yes — it is the standard first bag for adults under about 165 lb. It swings enough to teach movement and forgives a folding wrist.
Is a 100 lb heavy bag too heavy?
Under about 165 lb, usually yes — it barely moves and sends force back into the wrists. Over that, or if you kick, it is the right weight.
Is an 80 lb bag a good middle?
Yes, for the 150–180 lb range. The Everlast Elite comes in 80 lb.
Does a 100 lb bag need a special mount?
A mount rated well above 100 lb — a 200 lb joist mount, a 150 lb wall mount, or a bolted stand. A basic 100 lb beam hanger is at its limit.
Next in your kit
Best heavy bag for beginners →Keep reading
Related guides
- What weight heavy bag should I get? →
The full chart, with kids.
- Best heavy bag for beginners →
Bags at both weights.
- Best mounts and hangers →
The rating margin.
- Knuckle and wrist pain →
What a too-heavy bag does.
- Best punching bag for a garage →
Where 100 lb makes sense.
Sources
- —Everlast — Elite Heavy Punching Bag (weights and body-weight chart) · everlast.com
- —Ringside — Soft Filled Powerhide 100 lb Heavy Bag (specs) · ringside.com
- —Outslayer — 100 lb Heavy Bag #301 (specs and warranty) · outslayer.com