Home Boxing Equipment - Buyer's Guide

While it is possible to carry out an effective workout with shadow boxing and bodyweight exercises, at some point, most people will want to purchase some home boxing equipment, including a punching bag to develop power, core strength, coordination - and to have fun! There's nothing quite as satisfying and stress-relieving as punching a heavy bag!

To create your very own boxing gym at home, all you need is a bit of space, a high-quality punching bag and a pair of boxing gloves or punch bag mitts. If you have a training partner, then a pair of boxing focus pads or "hook and jab" pads are a great investment that can add a huge amount of variety to your workouts.

Kettlebells are an excellent training tool for all combat sports, including boxing. Kettlebell exercises are often used to develop core strength, explosive power and muscular endurance. Kettlebells are often paired with relatively thin/low resistance looped resistance bands. For example, a yellow or red FORZA Power Band. Low, rather than high resistance exercise bands allow boxers to perform exercises with a kettlebell at high speed, which in turn is excellent for developing punching and general power. Thicker exercise bands can slow down a movement, which is good for developing strength but not power - which requires speed as well as force.

Combining a resistance band with a kettlebell adds ‘progressive resistance’ to the exercises, meaning they get more difficult towards the end of the exercise’s movement. For example, with a kettlebell swing, the higher the kettlebell is, the more resistance will be applied by the band. This mimics the acceleration of a powerful punch, which should ideally be generating the highest speed and power, at the end of the movement when it makes impact with the punch bag, focus pad or opponent. 

Excellent kettlebell exercises for boxers include kettlebell swings, clean & presses, bottom-up presses and rotational swings.

Please see our kettlebell buyer's guide for more information.

A staple of virtually every boxing gym worldwide, boxing skipping ropes are among the most low-tech and affordable cardiovascular training equipment and yet one of the most highly effective. Perfect for building coordination, footwork and cardiovascular fitness, a skipping rope should be a feature of every home boxing gym and should be found in every serious boxer's gym kit bag!

Resistance bands are a popular tool for developing boxing technique, fitness and punching power. Anchored appropriately, they can be used to provide elastic resistance while punching, which in turn can target and develop all the key muscles used when executing a punch. Using bands is thought to be superior to holding dumbbells, as dumbbells will provide a downward, gravitational resistance to your punches, which doesn't correspond to the movement path or 'force curve' of a typical punch like a jab, cross or hook.

The elastic resistance of a band will also increase as the band becomes lengthened. This increasing level of resistance encourages boxers to stay relaxed until the end of the punching movement, which is a best practice to develop maximum force and 'punch through' the target with peak velocity.

Bands can be used to stretch out tight muscles and perform advanced stretching techniques including “PNF” and ballistic stretching. With boxing requiring fluid and relaxed movements, mobility is a crucial, yet often under-emphasised aspect of fitness. Daily stretching with resistance bands can help mitigate the risk of injury and improve performance.

Bands are also ideal for performing shoulder prehab and rehab exercises including internal and external shoulder rotations. These exercises strengthen the muscles surrounding the shoulder joint, helping it to enhance the joints stability, which in turn reduces the risk of injuries and dislocations.

The benefits of resistance bands for boxing include that they are:

• Ideal for whole body boxing workouts

• Can be used as part of a boxing circuit

• Can be used to develop balance and footwork

• Can be used to provide resistance to punches

For more information on exercise bands in general, please see our resistance band guide.

Whether training at home or a gym, you'll likely want to invest in your own boxing gloves. When you first start boxing, it is relatively easy to hurt your wrist and hands; so it's a good idea to wear a pair of high-quality boxing gloves to mitigate the risk.

FORZA boxing gloves are made from premium Maya hide leather material; they have a well-ventilated mesh palm area to keep your hands as fresh as possible. Within the padded area of the fist is a specialised material called "EVA foam". This foam is designed to reduce forces to the hands, wrists and elbows, minimise the risk of any impact-related injuries; whilst remaining lightweight and comfortable.

FORZA gloves offer the following benefits:

• Provide support to the hands and wrists

• Minimise the risk of injury to the knuckles

• Ventilated palms for temperature regulation

• Come in a range of sizes

For comprehensive information about our boxing gloves and how to choose the right pair, please see our boxing gloves guide.

Once you have the basic combinations such as "jab, cross", "jab, jab, cross", and "cross, hook, cross" mastered, you can then move into more interactive combinations and drills with blocks, counters, slips and footwork.

• Great for developing both power and technique

• Can be used for defensive techniques and counter-movements

• Practice evading, slipping and blocking punches

Boxing sticks are ideal for developing speed and precision. The striking area is much smaller than on a focus pad, so you have to have good hand-eye coordination to land a series of punches cleanly on the sticks.

Sticks are also a lot longer than pads, so similar to boxing bar punch bags, you can easily practice blocks, ducking and slipping punches. Boxing sticks are said to be the best piece of boxing gear for training defensive moves and counter manoeuvres. It's much more difficult to lean back out or step out of the coach's range when he/she has a boxing stick. Whereas the boxing pads don't extend the coach's reach, the sticks give the coach a longer reach, and so the boxer hitting the sticks is forced to opt for a defensive technique or counter, other than moving out of range. 

Medicine balls and slam balls are excellent tools for developing core strength and explosive power for boxing. Slam balls are slightly different from traditional medicine balls as they don't bounce. Medicine balls are relatively cheap, portable and don't require much room to be used.

Whether you are looking to get fit, learn the fundamentals of boxing, Thai Boxing, kickboxing or any other martial art, a high-quality punching bag is a great starting point. Punching bags are also a fantastic tool for developing fitness, power and stamina. Whether you’re looking to practice technical martial arts moves, or you want to get fit and relieve some stress - punching bags are a great addition to any home gym.

With lots of designs available - gone are the days when punching bags came in one format - a heavy hanging bag! These days, there are lots of designs and models of bags available to buy. From freestanding bags to bags with boxing bars - we look at the pros and cons of each model and design.

Freestanding punching bags have become very popular in home boxing gyms across the country. They are very convenient in that they don't require you to drill any holes in the wall or set up a special punching bag wall bracket or punching bag stand. 

The great thing about standing punching bags is you can use them outdoors when the weather is nice. Outdoor exercise has been shown in scientific studies to be especially good for stress relief and emotional wellbeing. In fact, the mental health benefits of outdoor or "green" exercise, have been shown to improve mood and wellbeing to a significantly greater extent than exercise carried out indoors. With this in mind, being able to take your boxing workout outdoors is a key if your main goals relate to wellbeing, mood and stress relief.

Freestanding punching bags, in general, do have many advantages overhanging punching bags:

• Easy to set up and store

• Can be used in a spare room or make-shift home gym

• Can be placed in the middle of a room - so you can circle the bag and use footwork

• Ideal for cardio training and practising movement

• Requires a relatively small space to use

• Ideal for home gyms

• Can be used outdoors

• Variable weight - Base can be custom-filled with sand or water to suit requirements

• Foam tends to be softer and easier on the fists/hands than a heavy hanging bag

Freestanding punching bags are ideal for make-shift home gyms, as well as commercial gyms. However, a heavy hanging punching bag has an aura and feel that can't quite be equalled with other equipment. The heavy hanging punch bag is an old school piece of boxing equipment that has been around for decades and is still one of the most important training tools you can have to develop your fitness and boxing ability.

Heavy-duty, hanging punch bags are ideal for developing striking power. The heavy bag provides a lot of resistance, especially when it swings back towards you - but it's not like a static heavy object that doesn't move - it moves backwards or to the side as it absorbs the impact of the punch or kick that is delivered. This helps you to develop your maximum level of force upon impact as you 'meet' the bag as it swings towards you.

Our Hanging Punch Bag is filled with TPE foam, encased with microfibre leather for extra strength and durability. The FORZA bag also comes with a clever 360-degree spinning hanging chain that does not become tangled and limits swinging. It comes in 2 heights, 4ft and 4.6ft, weighing 46lbs and 79lbs, respectively. Great for high-intensity workouts, the FORZA hanging punch bag is built to last and can endure the most powerful of punches!

Punch bags with boxing bars are relatively new but have already been shown to be a fantastic tool for developing footwork, head movement and timing.

The METIS Reflex Bag is an excellent piece of boxing equipment because it is so versatile. The boxing bar is perfect for developing boxing-specific reactions, blocks and counter-punches. You can develop the ability to block and counter punches using your arms and gloves and by using the advanced lay-back and counter technique. A favourite of Floyd Mayweather, the lay-back defensive move is performed by leaning your upper body backwards and out of range before returning to a normal stance and posture with a counter punch. 

The bag is also great for kids and heavyweights, as the height is adjustable from 5ft 2 inches, all the way up to 6ft 9 inches - the same height as Tyson Fury!

Remember to warm up thoroughly and consult your doctor before undertaking a new exercise regime.

Once you've chosen your punch bag and set it up, the next thing you'll want to think about is how to create a workout with some level of structure to it. One great way to get started is to use a Tabata Interval Timer. 

Tabata intervals divide your workouts into 20-second blocks of all-out, 100% effort, followed by 10 seconds rest. Each block, or “Tabata”, lasts for 4 minutes, so you'll complete 8 x 20-second bouts of all-out effort, interspersed with 10 seconds of rest and recovery. You can find Tabata Interval timer apps to use on tablets and phones, and there are also many video-timers available for free on YouTube. 

While hitting the bag for 20 seconds with punches and kicks is ideal for fitness and stress relief, you may also want to add some boxing drills to develop proper punching techniques.YouTube has an array of helpful videos that explain how to throw the fundamental punches seen in boxing, including jabs, crosses, uppercuts and hooks. While it can take some time to learn the basics of each punching technique, acquiring new boxing skills will make your workouts more enjoyable whilst reducing the risk of injuring your hands, wrists and elbows. 

Another great way to use the punch bag is to learn 3 or 4 combinations. You can then hit the bag with each combination 10 times, before resting for a minute and moving onto the next combination. For example, hit the bag using a jab, then a cross, then a hook to perform a 3-punch combination. You can then repeat this same combination 10 times, starting off light and focusing on the correct technique, before building up the power over the course of each repetition. Once you’ve performed the combination 10 times, rest for a minute and then move onto a different combination. 

For more information about punch bags in general, please see our punching bag guide.

Boxing Gym Bag

If you are thinking of heading out to a boxing class, or you just want a simple and effective way to store all of your boxing gloves, wraps, pads etc. - then a high-quality gym bag can be a wise investment.

Our 52L gym bag has plenty of space for your gloves and any additional home or boxing gym items, including a foam roller and water bottle. Tough and hard wearing the bag is lightweight, yet durable. If you need a bag that's big enough to store boxing gloves, and MMA kit like shin guards and/or wrestling boots, our 75L travel bag is a great option. Made from ultra-durable weatherproof 900D pimo-coated material; the duffle bag has a spacious design, as well as pockets for holding valuables.

A gym bag can be especially convenient if you plan to go to a class; it provides a handy place to store your phone, wallet and other valuable items that you don't want hanging around the gym.

There are a range of ways that you can get started and become a technically proficient boxer. You can invest in a home punching bag, a reflex bag and boxing gloves and train at home.

There are lots of Youtube tutorials that outline the basics of boxing, and beginner boxing workouts that you can use at home, with and without a punching bag. If you follow along and video yourself - and watch the videos back to check and adapt your technique; you will develop a high level of boxing fitness and a proficient/intermediate level of technical ability in a few months. If you are feeling brave you can even upload your videos to boxing forums on websites such as Reddit and ask for feedback. 

If you have someone to train with, you can also buy boxing punch pads to improve your accuracy and timing. Going to a boxing club and learning from experienced and competitive boxers is the fastest way to learn how to box, but for obvious reasons, this can prove intimidating for many people. If this is the case, consider investing in some 1 to 1 lessons with a boxing coach, or buddy up with a friend; most boxing coaches will do private sessions with 2 clients at a time, and it is normally more affordable.

Unfortunately, the only way to get good at boxing is to spar. You will need to get used to taking punches and you will no doubt have to adapt your style somewhat, so that what you have learnt training on the punch bag and pads, transfers effectively to the ring. Many boxing gyms will do beginners’ classes, and will introduce you to sparring gradually. 

Boxing provides a fun and functional way to get in shape. The fact that boxing is so enjoyable, empowering and such a good form of stress relief, makes it one of the most enjoyable exercise formats that there is. Using a punch bag for example, is great for balance, coordination, cardiovascular health and core strength - plus it’s great fun!

Great for the mind as well as the body, non-contact boxing training is also being used in several gyms and health care facilities in the United States to help patients with cognitive impairment. Several scientific studies have shown that non-contact boxing training increases the quality of life and exercise adherence in patients with Parkinson's disease. Non-contact boxing not only keeps your body healthy, it can help to keep your mind sharp too!

A tough sport that builds discipline, boxing may be an individual sport on paper, but it requires the effort and collaboration of a team to help a fighter or recreational athlete reach his or her potential. Boxing is a sport that is engaging for all age groups and builds confidence, resilience and robust friendships both inside and outside the ring.

Boxing can also help people to develop clear communication. Pad work for example, requires a mutual understanding and a high level of cooperation. Bridging social divides that exist in society in general, boxing brings people from all walks of life together, and young boxers are able to benefit from role models that provide them with positive guidance. 

Yes, boxing is an effective form of exercise for those people who are looking to lose weight and reduce body fat. 

Working out on a punching bag or doing boxing pad work for example, will burn between 400 and 600 calories, depending on your body weight and the intensity of the training. Boxing emphasises the upper body, but is effectively a whole-body workout when you include good punching mechanics/technique and footwork. An excellent form of cardiovascular exercise, it is a fun and engaging way to get fit and can form the core of a healthy lifestyle. 

The weight of the boxing glove you require will depend on the type of boxing training that you are doing. For example, you might use 14oz gloves on the heavy bag, but 8 to 12oz gloves are normally used when doing pad work, or when you are using a reflex bag. 

If you wrap your hands, you can potentially use lighter boxing gloves. A heavy bag is quite high-impact, especially if you have not used one before, so be sure to build up the intensity and length of your punch bag workouts gradually if you are a beginner. 

Yes it is possible to train boxing at home with no equipment. You can shadow box and perform a range of footwork drills without equipment. You could also develop a high level of fitness by shadow boxing for a set number of rounds - for example 6 x 3 minute rounds with 1 minute in between rounds. To take your fitness to a higher level you could perform bodyweight exercises such as burpees and squats in between rounds. 

If you want to develop punching power and accuracy however; this would prove difficult to do without a punching bag, a reflex bag, and/or punching pads.

It is possible to train and develop the physique and fitness levels of a boxer by training from home. You can use a range of tools from punching bags to boxing balls, to develop strong, powerful and accurate punches. With a range of online resources available, including complete boxing courses and hundreds of YouTube videos providing technical advice, you can also become proficient in terms of punching mechanics and boxing technique.

If you want to compete as a boxer, there is no real substitute for attending a boxing class and learning alongside a qualified boxing coach. The technical supervision, instructions and feedback, coupled with varied training partners, will make you a much more competent boxer than if you trained at home. Training at home can still play a huge role in your development as a competitive boxer however, with home fitness, strength, power and technical training with the right equipment complementing the work you do at your local boxing gym. 

Discover our range of boxing equipment today, including boxing pads, hanging punch bags, reaction bags with rotating arms, plus much more! You'll have everything you need to create a fun and highly effective boxing fitness regime in the comfort of your own home, or garage!