What Are Punching Bags Filled With? A Fun Guide for Beginners!

What Are Punching Bags Filled With? A Fun Guide for Beginners!

Have you ever punched a bag and wondered, What’s actually inside this thing?  Whether you're practising your boxing moves, karate kicks, or just having fun, what’s inside a punching bag can change how it feels when you hit it. Some bags are soft and bouncy, while others are super tough and heavy!

Let’s break it down and find out what different punching bags are filled with.

Punching bags come in all shapes and sizes, and the inside material makes a big difference in how they feel when you hit them. Here are some of the most common things used to fill them:

 1 Sand

Sand is a heavy and dense filler, making the bag feel really firm when you punch it. It’s great for building strength, but it can get too hard over time as the sand settles at the bottom.

 Pros:

 Makes the bag super firm

 Good for strength training

 Cons:

 Can get lumpy over time

 Heavy and hard to move

 2 Water

Some modern punching bags use water because it feels more like hitting a real person. Plus, you can adjust the weight by adding more or less water!

 Pros:

 Feels realistic when you punch it

 Easy to adjust the weight

 Softer on the hands

 Cons:

 If it leaks, it makes a mess!

 Can be heavy when full

 3 Fabric Scraps (Old Clothes & Cotton)

A lot of punching bags are filled with fabric scraps, like shredded old clothes or cotton. This makes them softer and more forgiving, which is great for beginners.

Pros:

 Soft and easy on the hands

 Good for beginners

 Lightweight compared to sand

 Cons:

 Fabric can shift around over time

 May not last as long as other materials

4 Foam 

Some punching bags use foam inside to create a balanced mix of softness and firmness. This is great for light training or practicing speed punches.

 Pros:

 Feels even and balanced

 Good for beginners and casual workouts

 Durable

 Cons:

 Not as firm as sand

 Doesn't feel as realistic as water-filled bags

 5 Rubber Shredding’s

Rubber shreds (from old tires) are sometimes used as a filling. They absorb impact really well and help the bag keep its shape longer.

Pros:

 Lasts a long time

 Absorbs punches well

 Keeps the bag’s shape

 Cons:

 More expensive than fabric or sand

 Can be heavy

6  Air (Inflatable Bags)

Some punching bags, especially for kids, are filled with air. These are lightweight and fun for casual use but not great for serious training.

 Pros:

 Super lightweight

 Easy to store (just deflate it!)

 Perfect for kids

 Cons:

 Not very durable

 Not good for hard punches

 How to Pick the Best Punching Bag for You!

Not sure which type to choose? Here’s a quick guide:

 If you’re a beginner ? Choose a fabric-filled or foam bag for a softer feel.

 If you want strength training ? A sand-filled or rubber-filled bag will give you a tough workout!

 If you want a realistic feel ? Try a water-filled punching bag.

 If you need something long-lasting ? Foam or rubber shreds will keep their shape for a long time.

Final Thoughts

Punching bags are an awesome way to train, have fun, and improve your boxing or martial arts skills. No matter what’s inside, the most important thing is picking a bag that fits your training style.

Now that you know what’s inside a punching bag, it’s time to start throwing some punches!

Which type of punching bag do you think is best for you? Let me know!