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Home Boxing Gym Guide & Workout Tips for Beginners

    Boxing is an inexpensive sport, to begin with, especially when planning to have a boxing gym at home.

    While it is unnecessary to have a complicated machine, you will need the essentials for starting your home boxing gym.

    Basically, you need a room for training. You will also need pieces of equipment that protect your hands for extensive training.

    Aside from building your muscle strength, punching a heavy-bag have several benefits.


    The Basics

    To get an effective and safe home boxing workout, you should know the basics.

    Take note that this workout is not about hitting the heavy bag like mad. It requires proper technique, skills, and a lot of practice to perform punching correctly.

    funny punching bag workout

    There are also several vocabularies that you must know. Your home boxing training would involve the following:

    Boxer stance. Proper placement of your feet, shoulders, and fists will determine your defense and offense effectiveness. In this case, your feet should neither be too close nor too far. Stand on your feet with a hip-width distance and place your fists close to your face.

    Essential punches. Professional boxers and athletes particularly pay attention to the types of punches they throw to a heavy bag or opponent. Punches involve the jab, straight, cross, hook, and uppercut punches. Once you learned these punches, you can add combinations.

    Defensive and offensive punches. Your footwork, stance, and fists contribute to great movements to either defend yourself or attack your opponent effectively.

    Since there are many excellent tutorials online, just follow the links above to learn these fundamentals. And practice, practice, and practice. (Alternatively, you can go to a small boxing gym to learn the basics from a trainer.)


    Kickstart Boxing Journey

    shadow boxing

    Try shadowboxing.

    You will not need any equipment when performing shadowboxing.

    It is beneficial, as it lets your body perform movements correctly. Besides, it helps develop your mind and body for home boxing gym training.

    Teach your body to perform the moves correctly, as this would

    Be physically fit.

    Your body and mind need to be in good condition before performing boxing workouts.

    Although some might see boxing as an “easy” workout, the truth here is that it is more challenging when you are doing stances and footwork combinations.

    Bodyweight workouts are useful in developing your body’s endurance and flexibility. Some of these exercises include push-ups, pull-ups, squats, lunges, and their variations.

    Adding plyometric exercises does the work too. You can include jumping and running as part of your boxing gym workout plan.


    Workout Tips for Boxing

    heavy bag workout

    Warning: Always wrap your hands correctly and put on gloves before punching the bag. You can quickly get hand injuries. Here is the guide for proper hand wrapping.

    When most of the moves and punches come naturally, and you feel your condition is fine, you can start to get acquainted with the heavy bag.

    Imagine as if you were in the ring, and the bag is a real opponent who you want to knock out, but he wants to kill you as well. Respect it!

    Start with 1-minute rounds, with easy punches and combos. Make 3-4 rounds with one-minute rest (or more depending on your fitness level.)

    Try to be intensive during the whole round, even in the last 5 seconds. But, keep the proper stance, throw your punches correctly and move.

    As you get better, you can increase the length of the rounds to 2 minutes, then to 3 minutes, and get more rounds.

    If you can do 8×3 minute intensive rounds with 1 minute rests on the heavy bag, you have an incredible physique.

    Tip: When you hit the bag, do not stand at the same place. Move it around as if you “play” with a real opponent.


    Home Boxing Gym Essentials

    You can train your boxing skills without any equipment with shadowboxing. However, you would not have the benefits of punching a piece of real, heavy-bag equipment at the convenience of your home.

    Below, you will find the things you need to consider when planning your home boxing gym.


    1. Room Space

    For practicing, you need some free space. Hitting the bag and shadow box requires an area since you have to move around. The same is true for conditional training for jump roping. If you have a garage or a free small room, that might be enough.


    2. Hand Wraps and Gloves

    hand wraps

    Hand protection is vital for heavy bag training. Hitting the bag with bare hands may results in scratches on your knuckles. Even worse, you can get severe wrists and hand injuries.

    So, it is vital to wrap your hands and put on heavy bag gloves. (just follow the guide I shared above.)

    Wraps cost only a few bucks, and heavy bag gloves are also not too expensive.


    3. Heavy Bag

    Buying the right heavy punching bag for your homemade boxing gym is maybe the most challenging task.

    Additionally, heavy bags come in different types, sizes, and price ranges. With these in mind, you need to learn additional information about heavy-bag equipment for your home boxing gym.

    Materials used. Leather and heavy-duty vinyl bags are good choices. Moreover, leather bags provide the best training experience, and their vintage look makes them outstanding. But, they cost far more than packs with a heavy-duty vinyl shell. In my opinion, heavy-duty vinyl bags are fine for home boxing training. They are cheap and durable.

    Weight. A heavy-bag piece of equipment that is too light would only swing back and forth. You will not essentially benefit from it since you cannot throw punches effectively. If it is too heavy, you cannot perform offense and defense skills appropriately.

    The rule of thumb is to pick a heavy bag with about half of your body weight.

    Bag’s length. Most hanging bags for boxing setup are about 40-60 inches long, while Muay Thai bags are much longer. The length is critical if you want to kick the bag as well. For high kicks, almost all bags are suitable. But for low kicks, you need a Muay Thai boxing bag.

    Freestanding or hanging. Using a hanging bag provides the best boxing training experience since it imitates the moving opponent well. If you have no room for hanging the punching bag, try using a heavy-bag stand. On the one hand, freestanding bags have long bodies, making it easier to throw kicks and punch.

    Filled or not. Almost all freestanding and hanging models come filled. Regardless, trainers recommend buying a heavy-bag that is already filled, so you do not have to look for filling.

    Need more advice on how to buy a bag for your home? Check out our detailed reviews about the best punching bags.


    4. Skipping Ropes (optional)

    jump rope

    Skipping ropes are portable and inexpensive gear. It develops your coordination, agility, cardio, and the elasticity and resiliency of your lower leg muscles. A useful accessory for your home boxing gym is the DEGOL skipping rope.

    It provides a versatile workout since you can do many variations, plus combine this training with bodyweight exercises perfectly.

    Meanwhile, a pair of adjustable dumbbells for your training adds to your overall strength and endurance.


    5. Speed Bag (optional)

    speed bag

    Speed bags are a useful addition to your home boxing gym. You can find the best speed bags from Amazon.

    Hitting the speed bag develops your hand speed, eye-hand coordination, and reflexes. Also, it teaches you not to lower your arms during your workouts and strengthen your shoulders.

    Though it requires additional space and installation, it is worth the buck, as it provides an excellent activity for your body.


    6. Double-End Bag (optional)

    double end bag

    Just like a speed bag, double-end bags are excellent home boxing gym equipment to develop your skills and technique.

    This bag is excellent for enhancing your reflexes, hand speed, accuracy. You can practice head movements since double-end bags bounce speedfully.

    The double end bag does not require so much space, but you have to fix the rubber bands to the ceiling and the floor. You can find excellent double-end bags here.


    7. DIY Boxing Equipment (optional)

    You can create a tennis ball boxing cap in your home boxing gym to develop your accuracy without spending too much.

    If you need motivation, setting up a boxing gym with motivational quotes and pictures of the best boxers, like Muhammad Ali or Tyson, is a good idea.

    Title Boxing and Everlast boxing equipment are the most well-known and relatively reliable manufacturers, but it is worth looking around.


    Checklist for Beginners for At-Home Boxing Training

    Here are the steps if you want to have boxing workouts at home.

    • Learn the basics (punches, footwork, stance, etc.)
    • Learn skills through shadowboxing
    • Train your body to ensure it is in the right condition
    • Get the required equipment
    • Invest in boxing equipment to make your workout more versatile



    I hope you found this guide useful, and you will have a home gym for boxing that provides you great workouts. If you have any questions related to equipment or training, feel free to ask below. I try to answer asap.

    Did you find these tips on how to build a boxing gym at home useful? Share with your friends.


    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

    2 thoughts on “Home Boxing Gym Guide & Workout Tips for Beginners”

    1. Well, you will need a longer heavy punching bag since you have to practice high/low kicks and knees. Muay Thai bags are great for this since they have a longer “body”. To tell the truth, I haven’t set up a MMA garage gym yet.

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