Switch to a smaller speed bag after you master training on one the next size up.
Choosing the proper size and weight punching bag has a lot to do with the type of workout that you'll be using it for. Hitting a heavy bag that is too light can cause too much rebound when practicing power shots, but it may be great for a hybrid quickness-and-power workout. On the other hand, switching to a bag that is too heavy can make you feel like you're punching a wall. While heavy bag selection is largely based on how hard you intend to hit it, speed bag training is far more technique oriented. Thus, your level of experience correlates strongly with the size bag that you should choose.
Heavy Bag Sizing1.
Choose a small, 25- or 40-pound heavy bag if building quickness or improving punching accuracy is the primary goal of your workout. You'll need a heftier heavy bag if your goal is improving strength and punching force.2.
Calculate the approximate-size heavy bag that you need to train power. Divide your weight by two, then round the result to the nearest multiple of ten. This number is the bag weight, in pounds, that is appropriate for most people your weight.3.
Add ten pounds to your bag weight estimate if you are at least 5-feet, 9-inches tall.4.
Subtract ten pounds from your bag weight estimate if you are under 5-feet, 4-inches tall.5.
Use a slightly lighter than average bag for your size if you are a novice striker or if you don't punch with much power.6.
Opt for a slightly heavier than average weight bag if you are an experienced striker or a hard hitter for your size.
Speed Bag Sizing1.
Use a large size speed bag if you are still learning the fundamentals of throwing accurate punches or have never used a speed bag before. Dimensions vary slightly between manufacturers, but large speed bags usually measure around 12 inches in height by 10 inches in diameter.2.
Choose a medium speed bag if you have a strong grasp of boxing fundamentals but are still getting comfortable with striking the speed bag accurately at a brisk tempo. A typical medium bag is about 10 inches tall by 7 inches in diameter.3.
Progress to a small speed bag with dimensions 8 inches by 5 inches or smaller after you've mastered training on a medium-sized speed bag.