Guide · Heavy Bags
What Weight Heavy Bag Should I Get? The Chart by Body Weight
Roughly half your body weight — 70 lb for most adults, 100 lb for heavier ones. That answers the question for most people. The rest of this page is the reasoning, the kids' chart, why fill matters as much as weight, and what changes if you kick.
Written by Mike M. · Owner, Iron Mako Media
Published
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Part of the Heavy Bags hub.
The adult chart
| Your weight | Bag | Swing | Mount needs |
|---|---|---|---|
| Under 130 lb | 50–70 lb | Lively | Any rated hanger |
| 130–165 lb | 70 lb | Moderate — the beginner sweet spot | Any rated hanger |
| 165–180 lb | 80 lb | Moderate | Rated above 100 lb |
| 180–220 lb | 100 lb | Little | 200 lb joist mount, 150 lb wall mount, or bolted stand |
| Over 220 lb | 100–150 lb | Very little | Rated well above; bolted stand preferred |
Why half your body weight
A bag that is much lighter than you swings away from every punch and you spend the round chasing it. A bag that is much heavier does not move, so all the force of a punch comes back through your wrist. Half your weight is where the bag moves enough to teach timing and footwork and still gives you something solid to land on. Beginners should err lighter for the first months: a folding wrist on a 70 lb bag is a nudge; on a 100 lb bag it is an injury. The 70 vs 100 lb page goes deeper on the trade.
Fill: the thing the weight number hides
Two 100 lb bags can feel completely different. A fiber-and-sand fill settles within weeks: the bottom third becomes a hard column and the top goes soft. A foam liner under the shell (Ringside Powerhide), a pure shredded-fiber fill (Outslayer), or water (Aqua) stays even. If you are between two weights and one has the softer fill, take the softer fill at the heavier weight. Sore knuckles on a “correct” weight bag are usually a fill problem — see knuckle pain.
Kids
Do not size a child onto the adult chart. An adult hanging bag is too heavy for a child to move and the swing can knock them over; a hard-settled bottom hurts small hands. A child's bag is a kid-height freestanding bag with an adjustable post — 37 to 52 in for the Kid Kick Wavemaster, on a base an adult fills. A ten-year-old on a Kid Kick or an Original Wavemaster set low is right; a ten-year-old on a 70 lb hanging bag is not. The full kids' kit is at boxing gear for kids and the bags are on the freestanding roundup.
Kicking
Kicks carry more force than punches, so kickers go up a weight — a 100 lb bag for a 150 lb kickboxer is normal. Length matters more: you want a 55 in bag so there is a target at thigh height. Kickers also need a stronger mount and a stand that will not walk; see the stands roundup and kickboxing equipment.
The mount side of the number
Every rating on a mount is for the bag hanging still. Swinging, the load multiplies. A 70 lb bag is inside the rating of nearly every hanger; a 100 lb bag wants a 200 lb joist mount, a 150 lb wall mount, or a bolted stand. Pick the bag weight, then read the mounts roundup with that margin in mind.
Picks
A bag for each row of the chart
The Everlast Elite covers 70, 80 and 100 lb by chart; the Ringside is the soft 100 for heavier adults; the Kid Kick is the kids' answer.
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
- Height
- 37–52 in, four settings
- Base
- ~170 lb filled with water
- Shell
- Nylon over high-impact foam
Scores · editorial, out of 10
- Base stability when filled
- 8
- Footprint
- 8
- Rebound & feel
- 7
- Height adjustability
- 8
- Value
- 7
Pick 03 · Freestanding bags
Century Kid Kick Wavemaster
Century
A youth Wavemaster with four heights from 37 to 52 in on a base that fills to about 170 lb.
Best for
A child's first bag that will still fit them in three years
Pros
- Four heights cover a child from about 6 to 12
- 170 lb base won't tip under a kid's strikes
- Rounded base rolls into a corner
Cons
- An adult will hit over the top of it at 52 in
- Century publishes no striking-surface dimensions
Specs from Century — Kid Kick Wavemaster (specs).
FAQ
Frequently asked questions
What weight punching bag do I need?
About half your body weight: 70 lb for most adults under 165 lb, 80 lb to 180 lb, 100 lb above. Beginners err lighter.
What weight heavy bag for a 10-year-old?
Not a hanging bag. A kid-height freestanding bag with an adjustable post (Century Kid Kick, 37–52 in) on a base an adult fills.
Is a heavier bag better?
Not for a beginner. Heavier stays put and sends force back into the wrist; lighter swings and forgives. Once form is solid, heavier is a feel preference.
What weight heavy bag for kickboxing?
One row up from your body-weight row, and 55 in long for a low target. A 100 lb bag for a 150–165 lb kicker is normal.
Does the fill matter as much as the weight?
Yes. Sand settles hard; foam-lined, fiber and water fills stay even. Take the softer fill if between two bags.
Next in your kit
Best heavy bag for beginners →Keep reading
Related guides
- 70 lb vs 100 lb heavy bag →
The two common answers, compared.
- Best heavy bag for beginners →
Bags at every weight.
- Best freestanding punching bag →
The kids' bags.
- Best mounts and hangers →
Rating margin by bag weight.
- Boxing glove size chart →
The other by-weight chart.
Sources
- —Everlast — Elite Heavy Punching Bag (weights and body-weight chart) · everlast.com
- —Ringside — Soft Filled Powerhide 100 lb Heavy Bag (specs) · ringside.com
- —Century — Kid Kick Wavemaster (specs) · centurymartialarts.com