Evolution Martial Arts & Fitness Academy

Wilkes Academy, Westmead Industrial Estate, Swindon, Wiltshire, SN5 7YT.

Book a FREE Trial Lesson

Tel: 08000614641

Mobile: 07511218546

5 Benefits of Working Out on a Speed Bag

Throwing on a pair of boxing gloves might be intimidating for anyone that has never boxed before, but if you can overcome the fear of “not knowing what you’re doing,” a heavy bag is perhaps one of the best pieces of fitness equipment you can invest in.

While the most obvious benefit of heavy bag workouts is building your boxing or kickboxing skills—punches, kicks, elbows, knees—the heavy bag also offers many benefits for those who aren’t boxers.

They can improve your technique, build balance and coordination, boost muscle growth, enhance bone health, and give you an outlet for stress.

Heavy bag workouts aren’t just for the boxing pros, so grab your gloves and get ready to sweat—we are walking you through the list of benefits linked to punching bag workouts.


Whether you are a novice or professional boxer or have zero experience with the sport, throwing on a pair of boxing gloves and going at the punching bag is one of the best ways to learn, improve your boxing technique and increase your fitness.

Boxing is about more than just throwing punches, it is about executing each more with proper form, precision, and movement. You won’t make it past your opponent if you can’t master the basics—jab, cross, hook, and uppercut.

But these punches don’t come naturally to most people, which means practice makes perfect—and what better way to practice than on a heavy bag?

Unlike shadowboxing, a punching bag workout allows you to feel the force of impact when you land a punch, which can be helpful when contacting your opponent. And if the bag swings, it also allows you to work on your head and foot movement.


If you have ever done a heavy bag workout before, chances are your body has felt wobbly when you finish and incredibly sore a few days later. Unlike heavy weightlifting, boxing workouts incorporate muscles you probably never knew you had.

In addition to your prime movers, you are also recruiting accessory muscles and stabilisers with every movement. When you are not consistently working these muscles, they will be sore.

But by recruiting so many muscles in the upper and lower body and the core, you are building strength and power.

While you may think boxing is primarily an upper body workout—and you will build boulder shoulders—you are engaging all of the muscles in the chest, shoulders, back, legs, and core during a heavy bag session, making it an absolute killer full-body workout.


Going hard on a heavy bag is no easy feat, and the extra challenge beyond you’re your body is used to will quickly whip your cardiovascular system into shape.

It will push you out of your comfort zone, make you work harder than you ever have, and steadily build your endurance over time. The more you push yourself, the more you be able to endure over time.

You will see the positive benefits of punching bag workouts on other workouts, but also in your daily activities, such as walking or taking the stairs.


50% of boxing is throwing and countering, but the other 50% is about movement. If you watch a boxer, they are never still—they are always side-stepping, pivoting, slipping, and generally just moving. Standing still means getting hit.

And when you are doing a punching bag workout, you want to constantly move around the bag and incorporate footwork to improve your technique. And in doing so, you are improving your balance and coordination by getting into the right stance.

Plus, the weight transfer needed to successfully throw combination and move is also a great way to build balance and stability, which even transfers over to your lifts in the gym.


There is certainly no shortage of benefits to breaking out the gloves and going at it on the bag, but perhaps the best reason to try a punch bag workout?

It is a fantastic way to relieve stress. Punching bag workouts are great for improving your mood, decreasing feelings of anger, and relieving physical and mental stress.

Physically, exercise has many health benefits, but where your brain and nervous system are concerned, here’s what happens:

  • Endorphins and endocannabinoids are released that play a role in pleasure, blocking the pain sensation and producing the euphoria associated with exercise.
  • Dopamine is released, which plays a primary role in the pleasure and reward system, but also regulates heart rate, mood, sleep, attention, motivation, memory, learning, and pain processing.
  • It promotes neuroplasticity of the brain and nervous system, which is essential for learning, activity, and language.
  • Increases oxygen supply to the brain, improving executive function (memory, thinking, self-control) and protecting against cognitive decline.

On a physical level, there is nothing more satisfying for getting your stress out than hitting something—and hitting it as hard as you can.

When you are feeling extra stressed, cortisol levels are high, which, over time, can take a serious negative toll on your health.

High cortisol affects sleep, brain function, energy levels, and appetite, but stress has also been linked to many nasty health conditions, including heart disease, diabetes, autoimmunity, and cardiovascular disease.

If your life feels chaotic, hop on the heavy bag or come along to Evolution Martial Arts Academy and feel how much relief it brings.

Come along to our Evolution Martial Arts and Fitness Academy and see what classes we can offer you….

Share This Post With Others...