The Ins and Outs of Buying a Heavy Bag

How to Buy a Heavy Bag

For anyone that has ever gone shopping for a heavy bag, the vast selection can be very confusing. You will quickly find that there are a multitude of weights, fills, and coverings. What is the difference between a 70lb heavy bag and a 100lb heavy bag? Does it matter what kind of fill it has? How about the covering, is leather better than canvas?

All are valid questions and questions I myself had very recently as I looked for a bag to hang in my basement. In the end, I seriously asked myself exactly what I was going to use it for and went from there. But anyways, so you can learn from my experience, here is what I found out.

1. What is the difference between a bag weighing 70lbs vs one a lot heavier, say 100lbs?


The Heavy Bag

I asked many a stupid salesman this question and most of them had no clue and the ones that tried to feed me a line of B.S. usually said the heavier bags are for pros because they hit a lot harder. In the end, I analyzed what everyone said, cut through the crap, used some common sense and came up with an answer.

Basically, the difference is the amount of resistance the bag is going to give. This is quite obvious, a heavier bag is going is going to be able to withstand a lot more force before it starts swinging wildly. Not that a swinging bag is bad thing as it ensures you aren't stationary while you are hitting it. The added resistance will be beneficial in the development of stronger punches.

I cringe as I type that, however, as power punching is more technique than raw strength. Like weight training, though, you have to continually increase the resistance in order to experience gains in strength. I believe the same goes for a heavy bag.

That said, I settled on a 70lb bag for my basement. I weigh about 170lb and have a pretty good swing and I find the bag puts up a pretty good fight. It does feel different from the 100-150lb bags hanging in my boxing gym though. They move a lot less and I find myself using a little more power when I'm hitting them.

But, that brings me to my next point about buying a heavy bag:

2. Does it matter what the heavy bag is filled with?

Absolutely. A 100lb bag filled with cement is going to feel a lot different than one filled with feathers. There are 3 general types of filling and which one is used also helps determine the weight of the bag. First, there is hard fill. It is a shredded fiber fill enclosed in a 1" closed cell foam liner. Second, there are soft fill bags that have slightly more give as they are enclosed in a 2" liner. Third, there are water filled bags which are in a class all their own.

The differences between the types of fill can be measured in the stiffness of the bag, how well it holds its shape, and the effects on your body. A hard fill bag will hold its shape well and is very solid. There will not be much give, so it is going to be the hardest on your body. Your joints and bones will get a workout from this kind of fill.

A soft fill bag, is a lighter version of the hard fill. A little bit of give was introduced to lessen the impact on the bones and joints and make it easier on your hands.

Water filled bags give a unique workout. There is lots of give which makes them easy on your joints, but they also hold their shape. If you think about it, these are most like hitting a human body which is mostly water anyways. Not to mention all the organs splashing around in there...
 

Which fill you choose is a matter of personal preference and your physical limitations. If you want to really strengthen your bones/joints (or break them), the harder the fill the better. In fact, why don't you forgo the heavy bag and hit brick walls :) No matter which one you choose though, you will still get a great workout.

3. How about the covering - leather or canvas?

You can find cheap vinyl heavy bags, canvas bags, and leather bags. A good quality leather bag will outlast you. It will not tear or crack and will be around long after your hands have shriveled up into little arthritic claws.

Canvas bags are just as good. They will last a long time as well and are extremely durable. I'd tend to stay away from the super cheap vinyl bags. Remember, you are punching and/or kicking this thing. It has to stand up to a bit of a beating or you're going to be wasting some more money on another one in the near future.

4. Other considerations when buying a heavy bag:

Some other things you may want to think about. First, do you have a strong roof or somewhere to hang it? If not, you may want to consider a free standing bag or a heavy bag stand. They offer the convenience of not having to find a way to anchor a 100lb weight that is going to get the crap kicked out of it everyday from that load bearing rafter in your house. More than one person has knocked the bag off the roof leaving a nasty hole in the ceiling.

Second, do you really care which brand name you are buying? I hate to say a heavy bag is a heavy bag because there are very good quality bags and then there are shit bags. However, just be careful you are paying for the product and not the brand name on it. Everlast, Ringside, TKO all make excellent bags.

Third, consider your size. I weigh 170lb and I work out on both 70lb and 100lb bags. If you weigh 120lbs, will a 100lb bag be of more benefit to you than a 70lb bag? Maybe, maybe not. I'm guessing the added resistance of a bigger heavy bag is not really going to be that big of a deal. You probably get plenty of resistance from a 70lb bag.

In conclusion:

Take a good, hard look at what you are actually going to be using the bag for and how often you are going to use it, before wasting your money on a top of the line model. For myself, I needed a bag that I could hang in my basement and use when I couldn't make it to the boxing gym - I have a wife and 2 kids, so even though I'd love to hang out at the gym 7 days a week, my family is never too thrilled about it. However, if I am in the basement, they feel so much closer. So, rather than wasting a month's pay on a $200 bag, I opted for a $90 - 70lb bag that even came with a skipping rope and it is working perfectly for the job I had in mind for it.

Ideally, find different weighted bags and try them out. Most sports stores have them hanging up. If not, stop by a boxing gym and try them out there. You will quickly find out the differences in "feel". When you hit it and find it is moving too much or has too much give, then maybe you need a heavier bag. It's all quite a personal decision.

If you're looking for a good dealer, check out the How to Box Boxing Store with a huge selection at discount prices. Feel free to comment on this article and add your thoughts, especially if you disagree with something I've written...

 

Comments

Thank you Aaron, this is helpful. Like you I have kids and hitting the gym is a challenge so I opted for the home gym. I have found that rubber mulch inside 2 inches of foam works best. The bag is heavy enough and the rubber limits the vibrations that can lead to injury overtime.

Rubber mulch is an excellent idea - thanks for sharing. Is it hard to come by - or do most local Home Depots or Lowe's carry it?

Does it make a difference whether a heavy bag is stitched up top or has a zipper? I had a heavy bag that was zipped and after a while it started tearing; eventually, it fell apart. Do you have any advice you can give me?

Pretty much all of the top quality heavy bags are stitched for exact reason you've mentioned. The zippers tend to not be as strong. Once the heavybag is filled, you're not going to need access to the inside again for a very long time. The few times you're actually going to open and close the bag doesn't warrant the need for a zipper and good quality stitching will do just fine.

Hey, thanks for the tips! I'm just starting my search and the only factor that I had considered thus far was weight. Thanks for letting me know the other things to look into when I decide to purchase.

hi, I agree with Keith, very informative.

thank you for all the research you have put into this punching bag buying guide.
my husband has just started working out again and even got a personal trainer and they began boxing as a part of his workout. he works long hours and often doesn't make to to gym. for his upcoming bday i wanted to get a punching bag for him. he is approximately 6' tall and weighs around 235LBS. i have so many questions and time is of the essence. should i go with hanging and if so i think the garage is our only option. the only other room me have that we could use us the "workout room" currently his bowflex is in the room, a tv, an electrical keyboard on a stand and some free weights. not a large room probably about 10'x11/12 . we also use the room as extra sleeping room when "all the kids come home for holidays". so it could not be permanently hanging in the middle of room either. also not sure how much space you need to have for "swing space". what's with the water bag? sounds like the simplest however i'd be mortified if it bust while in my house...no big deal in garage. how about those stand alone ones? will they be sturdy enough for a man his size? where do i buy these filling materials and can anybody tell me about how much i can expect to spend on it? soooooooooooo many questions and soooooo little time! his bday is just next month. thanks in advance to any/everybody who takes time out to guide a "well intended wife to surprise her hubby on his bday?

I'm not an expert by any means, but I would say to go for a 100 lb bag, considering your husband's stature. If you can hang the heavy bag from the ceiling via woodbeam, etc, that would be the best because your husband can move around the bag and work on footwork. Another good option would be a wall mount, but again, you have to make sure it is securely mounted to a sturdy beam in the wall. Don't worry about your heavy bag being 'permanently mounted' in the middle of the room. If you have a little help, it's not that hard to unhook a bag and get it out of the way when ppl visit. But still if neither of those are practical or viable options, a heavy bag stand would be the way to go. The advantage is that you can setup your bag anywhere, however it takes up space and won't allow you to move around the bag as much.

I myself don't have any personal experience with water-filled heavy bags, but my friend says they have them at his gym and they great and are very tough. So unless your husband has super gorilla strength, it's unlikely to bust open during normal use. Another great thing about them is that you never have to worry about the filling setting and becoming too hard at the bottom/too soft at the top, since the water gives you nearly uniform resistance throughout. Water also offers great shock absorbtion which helps prevent injuries.

Hope this helps. Again, I'm no expert, but these are just things I've learned from training and observation.

You said that some stupid salesman tried to feed you "a line of B.S." . When i bought a bag, nice price actually seemed to be nice quality also( synthetic leather) and size (120x35 CM) i surprised actually that i couldnt find it nowhere on the net, just two big letters on it "BS". whats the line of B.S.? (sorry for my bad english im from Greece )

@Ahilleas: the B.S. he is talking about is "Bull Sh*t"

Thanx Ronin :D, glad to hear that, i also thought about that, or maybe something like Boxing Series

I'm 6'3 and weight 155 would a 70lb bag on a stand be good for me?
Also I been thinking about setting it up outside and covering it with a 4 layer car cover what do you think any problems with that?

I'm a fan of 100lb bags. The lighter ones don't provide a whole lot of resistance and end up swinging quite a bit. With your height and weight I suspect you'd be dissatisfied with a 70lb bag and end up buying a heavier bag in the future. My opinion - go with a 100lb bag from the start.

As for outside under a cover - it's actually something I've been toying with recently. The thing is that you need to limit the amount of moisture that gets into the bag where it will mold, freeze, or generally compress things. The cover will keep out the rain and such, but if you live where it's humid, you might end up with a bag problem. I'd suggest giving it a try and if it starts to deteriorate, move it inside where it can dry out. The other option is to store it inside and hang it when you want to use it. The simple act of putting the bag on the hook is a workout in itself.

Yeah i think you might be right about the weight has for the cover I live in florida and I have a pretty good car cover like the one advertised here http://cgi.ebay.com/ebaymotors/ws/eBayISAPI.dll?ViewItem&item=1205761907...

so I think i should try it and reply back on how it went what you think?

Also I read the comment by oliver on the whole rubber mulch idea so where could I get that? (i never filled a punching bag before this will be my first time so i'm kind of clueless on all of this.)

The cover will definitely do the job of keeping the water off the bag -- it's the humidity -- especially in Florida - that may eventually be an issue -- depends on the type of bag. I'd definitely stay away from a canvas bag as it will probably end up rotting. Leather would probably hold up all right and even a good heavy duty vinyl may withstand the elements.

I'm not sure where you can get the rubber mulch. I'd check your local home depot or rona - gardening section.

I just wanted to elaborate on a good retailer and a way to hang that's cheap and works. If you have a walmart near you go to their website and look at their selection. I got a 100lb Everlast vinyl heavy bag for $68 and a pair of Everlast mma style heavy bag training gloves for $28. As for hanging I mounted it in my garage; my rafters seemed to be to skinny to support a 100lbs bag. Since they're spaced 1-1/2 ft apart I took a 6ft 4x4 beam and bolted it to 4 of the rafters across. Then mounted a hanging bracket to the middle of the 4x4. Only thing is I needed an extended foot of chain because the rafters are 10ft up. Turns out to be okay with the extra swing because my form is very close up and the bag usually idles at a 15 degree hang when I speed punch at it.

My bag: http://www.walmart.com/ip/Everlast-100-Pound-Heavy-Bag-Kit/14292468 (sold the training gloves that came with it for $20 on ebay then used the money to buy my new gloves.)

My Gloves: http://www.walmart.com/ip/Everlast-Evergel-Heavy-Bag-Glove/11069871#QAmo...

I hope this was helpful to all of you : )

Sean can you give me your suggestions on using a stand vs. mounting it to the ceiling? Regardless this bag is going in our garage, but it's for my husband (6'6", 235lbs) and I am not sure which he would prefer (it's a gift so I can't ask him!)
Thanks...Andrea

Hey, I'm 17 160 lbs and I'm 5' 11'. I'm looking for a good heavy bag to use for practicing my kicks and punches elbows knees and all that jazz. I'm trying to decide if a water filled hydro core bag would be good for me or not. I think a 100 pound bag is probably the best, but again there are so many styles of bags out there I don't know which to choose ahhh!! I want to work on power, and form. I do want to harden my hands but I think a makiwara would better for that. Thanks for any tips guys!

This forum has been VERY helpful for me. I am trying to buy my husband a heavy bag for Christmas...he is 6'6" and 230lbs and has trained in mma at a gym before. I now know I need a 100lb bag for sure. My question is, should I get the stand or mount it? It is going in our garage regardless. Are there any additional cons to the stand besides space? Like, will he want to kick or punch around the bag b/c he won't be able to do that if the stand is there, right? Any suggestions would be very helpful...and thx Sean for the Wal-mart link..that bag looks perfect..except the gloves, of course!

In my opinion, hanging the bag is always preferable to putting it on a stand (and cheaper). Main reason is as you've said - gives you the option to move around the bag 360 degrees. If it's going in your garage and you have exposed rafters, hanging it will be no problem at all.

Very helpful article, thanks a lot.

I do wing chun kung fu and we fill our bags up with maple peas, this will give you the extra weight and simulates the human head and upper body extremely well, we get ours from an animal feed place, something to do with fishing I think.

Nice article thanks alot.
Helped us all alot find out about the equipment and what not. also plan to get a heavy bag for my husband. Probably a 80lb should do good.

hey i have a punching bag that has a zipper and its filled with shredded fibers and stuff but i was wondering if its ok to remove that and add sand or something that would make it heavier and harder?
im a beginner and would appreciate the help thanks

It kind of depends on the bag. If the stitching is strong enough, then you could fill it with sand or something heavier, but if the stitching isn't great, you could end up with sand all over your floor.

Another thing to consider is that sand doesn't make a great filler. It packs down and your bag will be so hard it will be like punching cement - not good for your hands. It's even worse if there is any humidity where you live. It is far better to fill it with wood pellets, rubber shavings, or something similar that doesn't pack and doesn't hold water. Other option, of course, is to just buy a heavier bag.

The idea that you need to toughen up your hands by punching walls/trees/cement is nonsense - you'll just damage them, so don't turn your bag into something that will injure you in the long run. It needs to be able to absorb some of the shock.

I just bought a 70lbs Ringside Powerhide Heavy Bag likewise, but the bag is the #1 rated product. I also workout at home and choose the 70lbs bag instead of the 100lbs I guess because it's cheaper. The bag had 2 in foam and filled because I don't know what to do with an unfilled heavy bag that's like buying an empty sack. Anyway I am going workout at home too.

thanks for the guidance. I've been looking into getting a heavy bag, but I don't know how heavy is "heavy enough." I'm a girl, first of all, and I'm only about 5'5'' 140lbs. I've done some kickboxing, and I wanted to be able to hit things at home. I can't imagine I need a 100lb bag...but do you think 50lbs is too small?

I do think a 50lb bad would be too small for you. To be honest a 75lb bag is the minimum I'd recommend to anyone. Even though you're only 5'5" and 140lbs, you can still generate a significant amount of power with proper technique. It is much more satisfying being able to hit something that will stay relatively stable and offer some resistance rather than swing wildly. Considering you're also looking to kick it, I think a 50lb bag would just be too light.

Great article with very helpful guidelines that I used while shopping for a heavy bag. Ultimately, I purchased an Everlast 70lb Platinum Heavy Bag (with gloves, mounting brackets, and workout DVD) that was on sale today for $60.00 USD.at Dick's Sporting Goods. The bag is double-ended and constructed of Nevatear fabric. Normally, this bag would be a little too light for me since I am 5'10" and weigh 165lbs. However, I believe it will work perfectly as a 'dual purpose' bag. In this respect, I am going to attach it to the ceiling joist of my garage utilizing a 150lb heavy bag spring at the top and a bungee cord at the bottom for increased stability and resistance. This will be my standard set-up for regular workouts. Then, when I want to practice on a 'moving' target, I am going to capitalize on the it's relatively light weight by disconnecting the bungee cord at the bottom so it can actually 'swing' and move around more freely.

are there wall mounts that allow you to hang a bag in the corner- say three feet from the walls on either side? There is an open space like this in my garage and I would struggle getting a proper ceiling mount- plus I don't want the family complaining about the house shaking. Are there professional installers for this type of thing? I would hate to screw it up. Thanks for the info

To be honest, I have not come across any mounts specifically for the corners of rooms. Most would probably use a corner stand which would probably meet your aims. There are a number of them to look at on this page: Heavybag Stands. There is a heavy duty corner stand at Title.

The other option I could think of would be to have a carpenter come by and build you a frame in the corner that would allow you to attach a wall mount such as the TKO Wall Mount. I figure some kind of board that cuts across the corner to which you could attach this would probably work. Only downside is that you wouldn't be able to move around the bag 360 degrees. That's not all bad as it forces you to move in two directions rather than always circling one way.

In regards to professional installers, I'm sure any decent carpenter/handyman would be able to hang it for you so it's done properly. Unless you're building a custom setup, ceiling, joist, wall mounts are all pretty straight forward.

Hope that helps a bit.

Your site is very informative, there are not many sites like this one concerning heavy bags.
Well, I practice karate, my question is, if i buy a 100 lbs bag, and I punch it with bare hands, without any gloves, nor wrist supports, will this have any negative effect on my hand joints and muscles ?

Thanks for replying.

In short, yes. Wrap your hands - or you may end up with broken bones (lots of small bones in your hand) and you most definitely will end up with scraped up knuckles which will never heal if you plan on hitting the bag with any regularity. Nothing that hampers a workout more than trying to hit a bag with knuckles that are bleeding and scabbed over from your last session. Considering boxing depends on your ability to hit with your hands - you might want to protect them.

Our grandson has one of those kids punching bags, but now wants a heavy bag. He is 10 years old, just over 5' tall and weighs approximately 90 pounds. I read that a 25 lb bag is sufficient for that age, but sporting goods store personnel suggested 40 lbs. I do know that he will want to kick the bag as well as punch it. What weight would you recommend?

Also, his mother will not allow him to hang the bag; it would have to be on a stand. So, I was considering getting a free-standing bag, but I do not know if they are just for adults.

Any advice would be appreciated. Thank you.

Hi there, I actually have a son who is 11, 4'8ish and weights about 75lbs - so smaller than your 10 year old. While we've usually done a lot of focus mitt work, there is no reason he can't use my 100lb bag if his technique is correct. The important thing is distance and working the bag rather than trying to punch through it and kill it.

The benefit of a lighter bag for smaller kids is that if their distancing isn't perfect, it will give more. So if they are too close and are punching too hard, the bag will move and absorb some impact rather than remain perfectly still and transfer all that force back into his body, destroying his fist/arm/shoulder, etc.. (more like punching a concrete wall - not a good idea).

If he is going to kick it, he's going to be able to generate more power than just punching, so I'd recommend at least the 40lb bag, if not going even higher to 50 or 75.

As for free-standing bags, they tend to be lighter and have more give anyways which makes them a good fit for kids. There's a number of Century Wavemaster free standing bags, that are adjustable in height. My biggest complaint about free-standing bags is the base. It juts out enough to be annoying (to me) and they often aren't heavy enough to prevent the bag from moving around the room (if you have significant power). The other downside is that they don't swing allowing you to move around the bag pivoting, stepping in and out to time punches based on the bag's movement.

The compromise to not hanging a bag from the ceiling is to buy a corner stand or a heavy bag stand and a suitably heavy enough bag. (again go at least 50lbs...). You have a lot more range of movement and get to deal with a swinging bag.

So, hope that helps in your decision and doesn't confuse the situation even more. It's a great workout and an investment that will last pretty much forever. (I've only managed to break the chain on a heavybag once in all my years of hitting the bag...) Boxon.

Thank you for such a detailed response; you addressed every issue and were very helpful! My husband and I are glad our grandson is interested in boxing, especially considering how much time kids today spend playing xbox games...lol. He lives with his mother, 5 hours away from us, and doesn't have a dad at home to help him with technique. Your son is a lucky boy; enjoy your times together! Thanks again !

this was really really helpful! thanks so much even tho its been said alot already :D

I see the typhoon water bag on a couple of sites. But I don't see any reviews and the picture seems to me to show a pretty cheap-o type bag. It also appears to have a tie down for the bottom. ?? Does that mean it's really small? Does anyone know if it's high enough quality to purchase?

Hi there. This site is full of helpful info. Thanks.
I have a 16 year old son, 120 lbs, 5'11". Runs track, hurdles, weight room 3x's a week, and is now interested in a heavy bag. I am not sure what to purchase and would appreciate any suggestions. It will be a ceiling mount in the garage. After reading all of the reviews, I am thinking a 70lb bag, soft-fill, stitched bag--NO sand, not sure on brand or approximate price range I should consider.
Any suggestions or comments welcome. Thanks.

Hi, your 16 year old son may weigh 120lbs now, but if he's hitting the weights 3x/week, suspect he's going to be getting heavier soon. A 70lb bag is going to move way too much and will quickly frustrate him. Giving him something heavier - 100lb for instance, will provide better resistance and give him a better workout. Any of the brand names - Everlast, Ringside, Title have leather/canvas bags that will outlast any punishment he can give them. Soft fill, stitched are the best options as you've pointed out. A bag will range from $80-$150 (check the how-to-box store) or so depending on where you get it from. Be careful ordering online as the shipping may increase the price if it's shipped by weight.

I was just wondering when you order a heavy bag what do they fill it up with?

Hi so I should start off i am a girl about 5'2' 14 years old and about 125-130 pounds I also run 4-5 times a week and do pilates and yoga how heavy of a bag should I get??

You'll probably be happy with a 75-100lb bag. Should be heavy enough for you now and give you some room to grow into it as well.

Hi i'm a 14 year old boy who is about 5'5' and almost 130 pounds. I do a lot of strength training, abs, a few leg exercises and arm exercises(push ups, weight substitutions). I'm looking foreward to doing some cardio and strength training from a punching bag. I used to do tae kwon do years ago but am now very new to punching. I personally feel like I have weaker wrists because I did some bench pressing a about 6 months ago and had experienced soreness with my wrists. I'm not exactly sure what to buy, I have a medium sized space in my garage I want to put it, and I want something that will challenge me and not break my dad's wallet too. Knuckle hardness and fighting training are also things I look forward to in a punching bag as well as some cardio so those abs I work out will show(heh heh). Please help me.

P.S. I love your website.

By the way the city I live in is known for its humidity(don't know what effect that will be).

A good quality leather 100lb bag will suit your needs now and in the future as you're getting bigger.

With respect to weaker wrists - it is absolutely essential that if you're going to punch the bag, that your technique is good. If you're already susceptible to wrist injuries, bad punching form is going to make it worse - so no matter what you do, pay attention to how you're hitting until you have the technique down. You may also want to do some wrist curls, reverse wrist curls to strengthen them up a bit. Continuing with weight training will also help strengthen them.

As well, be sure to wrap your hands/wrists and use a good pair of training gloves. I'm guessing by knuckle hardness, you're contemplating bare knuckle striking of the bag. That only scrapes up your knuckles and makes punching much less enjoyable. Don't worry about hardening your knuckles - it'll happen naturally as you learn boxing techniques. Protect your hands at all times and you'll have years of enjoyment - don't and hand injuries are right around the corner.

Anyways, there are a variety of 100lb bags in the how-to-box store - any of the usual brand names - Everlast, Ringside, Title have decent bags that will outlast you. I'd stick to leather if you're going to have it outside in a humid climate as the canvas may tend to hold onto the moisture. Hope that helps.

From my experience, I highly suggest working with a bag half your weight or at least close to it. That's what I've learned from other trainers at least. The reason being is how much force one can put out and the resistance needed. I would never suggest a 100lb for anyone lighter than 140 unless they are serious in their routine and if that's the case they probably wouldn't be reading tips on buying. I myself am 5'10" and 185. The 70 is just way to light for me and even the 100 is starting to move a little more than desired but anything heavier seems to hurt my body.

I weight about 145 pound and 170cm tall. I have already bought a canvas punching bag which comes unfilled. The bag is 34 inches in length and 14 inches diameter. I just found this site while i was searching for instructions on filling the bag and how much it should weight. please suggest on filling and weight of the bag? is filling with wood pellets and then layering with sand at the top be any a good idea? how much weight should i put on the bag?

Hi I'm 12 and am looking for my first heavy bag. I don't know if I should get a 70lb or 40 lb bag. I am relatively light for my age and weigh 77lbs and about 5'. I can punch things really hard and I sometimes punch glass bins and brick walls when I get pissed and fight the urge to punch someone. And will a non-sticky bandage work as a handwrap?

Hey, this is going to be a long one so get ready.
I'm a 17 year old male, about 5'8", and I weigh about 137 pounds.
I'm probably going to grow at least another inch and probably out on at least 10 pounds of muscle.
I've been going to the gym lately (started after a break), and I'm planning to gain muscle as well as strength, but still retain speed. I took Tae-Kwan-Do for 2 years when I was 8, but since have done relatively noting of the sort.
I've played soccer since I was 6 and that has kept me relatively in shape cardio vascularly and my endurance is decent.

So, I plan to start taking martial arts again, maybe even some boxing thrown in there. I'm following a workout plan to increase strength, speed an endurance. I'd like to have a heavy bag at my house to practice strikes (punching, kicking, knees, etc) as well as to strengthen my joints and bones. With my weight and height I would probably opt for a 70lb bag, don't ya think? I would prefer to hang it from the ceiling, and I have no clue as to what fill or material. Also, do you think it is necessary to wrap your hands or use gloves? Possibly both? I know that the bones in your hands are fragile and small, but it seems if you were to be careful and tighten your wrists etc, hitting a heavy bag ungloved/wrapped would strengthen your hand bones? Maybe just a wrap and no gloves would be fine?

You can reply to my post or email me, whichever is more convienient. If you believe wraps/gloves/both are necessary or appropriate, could you link me some good ones? Also if anyone has any suggestions for fighters who want to build strength, speed, and a strong core but not lose any of that speed, i.e workout plans for fighters, those would be appreciated too. Thanks!

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