Punching bags are found in boxing training facilities and fitness clubs around the world. The punching bags are used by boxers and fitness enthusiasts as a strength and cardiovascular workout. The fast-paced punching and kicking combinations require technique and focus to maximize performance results. At times, you may need a heavier punching bag to challenge your fitness and strength level. Before making any changes to your bag, consider your goals and current fitness level.
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Remove any hooks or straps from the punching bag with scissors.
Open one end of the punching bag to expose the inside stuffing material.
Fill the punching bag with 1-inch closed-cell foam and pack tightly. The closed-cell foam keeps its shape and provides the most amount of weight.
Weigh the punching bag. Remove or add closed-cell foam until you reach the desired weight.
Close the punching bag by sewing the two layers or duct-taping them together. The duct tape will help to extend the lifespan of the heavy bag. If possible, reuse the original hooks and straps.
Test the heavier punching bag with a variety of punches and kicks. Note the overall feel of every strike and make any necessary adjustments to the foam.