If you’re an MMA enthusiast, you know the importance of a punching bag. It’s often said that practicing is the best way to improve your skills and technique, and a punching bag provides the perfect opportunity for that. Not only will it help you hone your striking techniques, but it can also add intensity to your training sessions by providing resistance as well as helping you develop power and speed.

A punching bag not only improves your technique but also helps build endurance and develop mental focus and discipline. Working on accuracy with a punching bag is something that every aspiring fighter should do; this is especially important for beginners who are still learning how to throw punches correctly. With regular use of a punching bag, you’ll be able to increase your punching power and develop better coordination and footwork.

So if you’re an aspiring fighter or looking to get into MMA, add a punching bag to your equipment list! But, it is more convenient to buy an empty punching bag that you can fill according to your requirements. In this article, you will get a detailed insight into how you will fill your empty punching bag for an intense training session.

Why Purchase An Empty Punching Bag?

A punching bag is a must-have for anyone who loves combat sports, regardless of their skill level or experience. It’s a focal point in any training routine and should be utilized at all levels to maximize performance potential.

It’s essential for honing technique, perfecting combinations, and helping to build power and strength. But why buy an empty punching bag? After all, you can fill it with various materials like rags or sand for extra resistance. Following are some of the reasons you should be purchasing an empty punching bag than a filled one:

  • Get creative: You can fill it with whatever you like – from sand to foam or anything in between. You can tailor your punching bag to suit your needs if you’re training for a specific sport or activity.
  • It’s lightweight and easy to move around: So you can take it anywhere! Whether you want to set up a makeshift gym in your living room or take it out to the park, an empty punching bag is much easier to transport than a heavy-filled punching bag.
  • It’s also much cheaper: And if you are on a budget, this is something to consider. Buying an empty punching bag and filling it with whatever material you like can be significantly more cost-effective than purchasing a pre-filled one.
  • It can provide a unique workout experience: No two punching bags are alike when filled differently. So fill up your punching bag with different materials for added resistance and challenge yourself by switching up the weight and difficulty of your workouts each time.
  • You can customize the density: For example, starting with something lightweight like foam or rubber will be much safer and more accessible than using sand.
  • No added shipping costs: It’s often hard to find a filled punching bag that ships for free. By buying an empty one and filling it yourself, you can also save on shipping costs (and time)!
  • It’s fun: You can get creative with filling it up and using it differently. There’s no limit to the types of workouts you can do with an empty punching bag – so give it a try and see what kind of results you can achieve.

Related article: How to Learn Boxing punches at home without punching bag

Punching Bag Filling Materials 

Punching bags provide a great way to work out and relieve stress. But the type of material you choose for your bag can make all the difference in how much it can take and how safe it is. So what are the most popular punching bag filling materials?

Old Clothes 

If you’re looking for an eco-friendly, budget-friendly option, why not stuff your punching bag with old clothes? Pillows and blankets work well, but any old clothing will do – pack it firmly. The bonus of this method is that it also provides a bit of practice in improving your accuracy in striking the right spot on the bag.


Sand-filled bags are probably the most classic option around. Sand batches together nicely, so it’s an effective shock absorber when testing your strength (or anger). It’s also relatively inexpensive – but you’ll need to be prepared to replace your bag more frequently as sand tends to settle at the bottom over time, providing less protection from impact.

Sawdust Filling

One other option to consider is sawdust filling. Sawdust bags are a great alternative to sand-filled bags as they are much lighter and provide more cushioning. However, sawdust is not nearly as shock absorbent as foam or water, so it’s best suited for light boxing or kickboxing exercises.

Whatever punching bag you choose, check the quality of its construction – no matter how good the filling may be! A quality punching bag should have strong stitching and reinforced seams to take all your punches (and kicks!) without tearing or popping.

Related article: 3 Killer MMA Training Workouts Using Punching Bags

Filling A Punching Bag With Old Clothes

If you’ve just bought a new punching bag and are wondering what to fill it with, why not use some old clothes? Not only is it economical, but it’s also an eco-friendly way to reuse your items. Here are some steps on how to do it:

  1. Firstly, ensure that the item of clothing is just a little thick or heavy. This will ensure that the filling will be manageable in the punching bag. Once you’ve selected a few appropriate items, start by stuffing them into the base of the bag. Make sure they are evenly distributed, with no gaps left at the bottom.
  2. Next, fill the rest of the punching bag with your chosen clothing. Make sure to stuff the clothes as full as possible and spread them around evenly so no lumps or bulges form on the surface. Tie up loose ends with a sturdier material such as rope or string.
  3. Secure the top of the bag by tying it shut at either end. This will ensure that all the fillings are held in place and won’t move around when you use them. Now your recycled punching bag is ready for use!

Filling A Punching Bag with Sawdust Filling

A heavy punching bag with sawdust can be a great way to add extra weight and softness to a workout session. However, you must fill the bag correctly to avoid damage or injuries during use. Here are some tips and tricks for how to fill your punching bag with sawdust:

  1. Start by opening up the top of the punching bag and unzipping it if necessary. If zippers are on both sides of the bag, open them to access the inside. You need to fill 30% of the punching bag with old clothes so it stays light.
  2. Next, measure out an appropriate amount of sawdust based on your desired weight for the punching bag. Secure this sawdust in sealable bags with duct tape to prevent any leakage.
  3. Add more clothes and sawdust in sealable bags until the bag is full.
  4. Once you have filled your punching bag with sawdust, zip up or tie off the top of the bag securely so that none of the contents come out while moving it around.
  5. Test out your punching bag by throwing some punches at it to get a feel for its weight and how it responds when hit with force. This will give you an idea of whether you need to add more sawdust or take some out to achieve your desired weight and performance.

Filling A Punching Bag with Sand Filling 

A punching bag with sand is an effortless task. You’ll need an enormous container, preferably plastic, and some sand. You can usually find these items at your local home improvement store. You can also use all the fillings mentioned above to make your punching bag manageable.

  1. To begin filling the punching bag with sand, remove the lid from the container and slowly pour in the sand. As you do this, keep checking to ensure that the sand has reached the desired level inside the punching bag. Once it does, replace the lid and secure it firmly onto the container.
  2. From there, it’s time to move on to filling up your punching bag! Take some time to evenly spread out the sand around the inside of your pack until it reaches all four corners of the punching bag. Once this is done, give it a few extra jabs with your hands or feet to ensure that the sand is evenly distributed throughout the bag. This will help keep your punches and kicks steadier when training.
  3. Finally, once you’re sure the sand is evenly distributed in the punching bag, secure it firmly with some tape or zip ties. And voila! You now have a sturdy and reliable punching bag filled with sand for your martial arts training needs.

Related article: Sandbag Workouts For Surprising, Speedy Results

Significance Of Choosing the Right Materials 

When filling a punching bag, choosing suitable materials is essential! Not only do these materials need to be strong and durable enough to take the impact of your punches, but they also need to provide you with an enjoyable cardio workout. You want something that won’t lose shape or become too heavy over time.

It’s also important to consider the materials used in the bag, as they can affect how comfortable it is to use. The most obvious consequence is that the punching bag will not provide adequate protection for your safety during training. This means that instead of being able to practice self-defense and work out effectively, you could be causing yourself more harm than good by using incorrect material.

In addition, an improperly filled punching bag can reduce its longevity significantly, leading you to have to replace the bag more frequently than necessary. Not only does this become an expensive endeavor, but it also leads to unnecessary waste production, which is bad for the environment.

Finally, using the wrong materials could lead to mold growth or bacterial contamination in the punching bag. This could cause health issues for anyone using the bag and those who come into contact with it.

When picking out materials for your punching bag, think about what type of training you’re doing and how much force will be put on it. A heavier material like sand or water would be best if you’re practicing martial arts or boxing. However, if you’re doing general strength training or aerobic exercises, something much softer, like foam or fabric, might work better. It’s also important to consider the size of your bag; if it’s too large and uses too soft a filling, it could easily collapse under pressure.

Overall, carefully considering what material to use when filling your punching bag is essential for ensuring maximum safety and effectiveness while working out. Picking the wrong material could lead to an ineffective workout and a potential injury – not something anyone wants! Do some research and talk to experts before making any decisions so that you can find suitable materials for your needs.

Related article: Perfect Punching Bag Workout for Weight Loss

How to Fill an Empty Punching Bag When You Want a Lighter One?

Filling an empty punching bag can be a great way to make it lighter and more manageable. Whether you’ve just bought a new one or need to lighten the load of your existing bag, here are some tips for filling it so that you get the most out of your workout:

  • Choose Your Filler Carefully: Cotton batting is often used as filler in small punching bags if you’re looking for something lightweight. This material helps absorb shock while providing support, making it perfect for lighter-weight training routines. Alternatively, water-filled bags are popular options as they can easily be adjusted by adding or removing water depending on how much resistance is needed.
  • Make Sure You Have Enough Filler Material: It’s essential to ensure you have enough material to fill your punching bag appropriately. If it’s too full, it will be hard to move and won’t provide enough cushioning when you punch or kick. On the other hand, if it’s not filled enough, it won’t offer enough resistance.
  • Be Mindful of Where You Store It: When you’re done filling your punching bag, store it in a cool, dry place away from direct sunlight and moisture, and clean it on time. This will help ensure that the filler material doesn’t become damaged over time and that your bag stays light for longer.

Related article: How to Hang a Punching Bag

How to Fill an Empty Punching Bag When You Want a Heavier One?

Having a punching bag that is the right weight for you can be essential if you want to get in shape and stay healthy. If you have an empty punching bag but find it needs to be lighter, don’t worry! There are several ways to fill your bag so that it has more weight and provides more challenge.

  • Use Materials With More Density: Sawdust is excellent for adding weight to a punching bag, as it is affordable and easy to use. You will need a funnel to pour the sawdust into the bag and ensure all the sawdust gets inside. Ensure you’re wearing safety goggles, too, as sawdust can be hazardous if inhaled.
  • Always Check The Balance: Sand or soil are two other substances you can use to fill your punching bag with extra weight. Sand makes for a perfect filler if you want your punching bag to have more of an uneven distribution of weight. Fill up the bag in increments to check its overall balance before each layer is added.
  • Stay Safe: No matter what material you choose, remember to take safety precautions when filling your punching bag and never overfill it beyond its recommended capacity. If you take these steps, your punching bag should be ready to go whenever you need it!

To Conclude

Punching bags are trendy because they can help build strength, improve coordination and agility, and provide a great way to relieve stress. But if you’re looking for something more unique than the standard boxing bag, why not try an empty punching bag?

With its portability, affordability, customizability, and ability to provide a unique workout experience, it’s worth considering as part of your fitness equipment arsenal!

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1 Comment

  1. Really enjoyed the piece, its full of very informative tips and tricks. Certainly worth bookmarking for revisiting.
    I am surprise how much effort you put into this to create such a excellent informative site.

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