Interested in boxing but having trouble finding a gym or classes in your area? If so, why not set up your own gym at home? Boxing doesn’t have to be limited to specialty gyms and intense tournaments. With just a few pieces of equipment, you can practice this high-intensity workout in the comfort of your own home.
There are plenty of reasons to add boxing to your exercise routine. Not only is it a fantastic full-body workout, but it also improves balance and hand-eye coordination, and strengthens your core. If you want to box at home, but are unsure how to get started, we’re answering the most burning questions about setting up a boxing gym at home.
There are several types of bags you can use for boxing workouts. Also referred to as “punching bags,” the most common type are hanging (or heavy) bags you attach to the ceiling or a stand.
This is the type of bag most commonly used in gyms, and they’re best for full-body workouts. Hanging bags are differentiated by weight, which is how you determine the best size for you. One that’s too light will swing too much. On the other hand, if you use a bag that’s too heavy, you could hurt yourself.
Generally, you should look for a boxing bag that’s equal to about half your body weight. For example, a 200-pound adult should get a 100-pound bag. If you can’t find one that perfectly fits this ratio, it’s okay to round up to the next available size.
Nevatear Training Bag
Sturdy and the right weight for many adults.
Whether you can install a hanging bag in your home will depend on the available space and support. A hanging bag puts a huge amount of stress on your ceiling, so it can only be safely mounted in an extremely secure spot.
If you don’t want to drill any holes, you can buy a stand instead. You won’t be able to travel 360 degrees around the bag, but it’ll still allow you to box without the hassle, risk, or possible disaster of mounting it to your ceiling.
Everlast - 2 Station Heavy Bag Stand
Holds up to 100 pounds so you don't have to drill holes or deal with the hassle of mounting a bag from the ceiling.
A freestanding bag is far more convenient to use at home than the hanging style. As the name suggests, the boxing bag comes already mounted on a padded stand that sits on the ground. There’s no need to install anything in the ceiling or buy a clunky stand.
Standing bags are also useful for those with smaller homes or low ceilings. The only downside of a freestanding bag is that it moves around a lot more when you hit it. It might even topple over whenever you land a serious punch. Standing bags also come in fewer weight options.
That being said, a standing bag can be a convenient option for homes where space is limited. This bag and stand weighs either 170 or 205 lbs., depending on whether you fill it with water or sand. It’s appropriate for all ages and even comes with gloves.
FITVEN Freestanding Punching Bag
Perfect for smaller homes, and no drilling or installation required!
For the most part, you should always wear boxing gloves. When you use the proper technique, boxing without gloves can toughen your skin, and strengthen the muscles and bones in your hands. However, beginners should wear gloves to avoid injuries.
The thick padding in the gloves protects your knuckles when you pound a heavy bag. They also offer support for your wrists to avoid strains or sprains if you punch at an odd angle.
These gloves are particularly helpful for those who are boxing as a workout, which involves repeated punching for long periods. They’re also available in multiple sizes and have almost a five-star customer rating.
Trideer Pro Grade Boxing Gloves
Will protect your hands and wrists during your boxing workouts.
Like boxing gloves, hand wraps also offer protection from injuries. Most boxers and athletes, including those who box without gloves, wear hand wraps. They’re usually made of a soft elastic material you can easily wrap around your wrist, palms, and knuckles.
Hand wraps will also make your boxing gloves fit more snugly so your hands won’t slide around inside them. A combination of hand wraps and padded boxing gloves will provide the most support and protection while you box.
Everlast Professional Hand Wraps
For additional protection for your hands and wrists.
Although boxing might seem pretty straightforward, like any sport or exercise, maintaining good form is the key to a safe and effective workout. If you just start pounding a bag without using the right technique, you could hurt your wrists, shoulders, and back.
That’s why, if it’s possible, it’s a good idea to take a few boxing classes from a pro when you’re just starting out. He or she can give you tips, teach you techniques, and work with you to improve your form.
If you can’t afford boxing classes or nothing is available in your area, you can learn at home! You can find tons of training videos online, or you can invest in some DVDs. This three-DVD set by American boxer, Jeff Mayweather, covers all the basics. You can also get additional tips and pointers from him and his brother, Floyd Mayweather, Sr., on their YouTube channel.
Boxing Tips and Techniques 3 DVD Set
Learn from a pro.
There are a few ways you can get a decent boxing workout in without a bag. For example, if you just practice your form by following the techniques in the DVD set we recommended above, you’ll be breaking a sweat in no time.
If you have a boxing partner, you can take turns holding punching mitts. These are the large padded mitts you see trainers wearing at the gym and in movies. They allow you to punch your partner’s hands without hurting them. It’s an easier (and much cheaper) way to get your boxing workout in than with a large bag.
Valleycomfy Boxing Curved Punching Mitts
Box with a partner anywhere--no bag required!
As long as you have a bag (or a partner with punching mitts), hand wraps, and gloves, you’re ready for a boxing workout! If you’re looking to box competitively (as in, eventually fighting other people), you’ll need to invest in safety gear, special boxing shoes, and more.
If you just want to amp up your home workouts a bit, you might want to get a good jump rope. It’s excellent for building up your cardio endurance and agility—two necessities when boxing. We like this option from Cordforce because it has adjustable handles to perfectly suit your height.
Tangle-Free Jumping Rope
Add some cardio to your boxing workout.
Whether you’ve been boxing at the gym for ages, or you’re just tired of your regular workout and want to try something new, you can absolutely box at home! After you decide which type of bag will work for your space, just get some gloves and a few pointers from the pros, and you’ll be punching your way to fitness in no time.