Does Punch Bag Build Muscle?

are punching bags good for building muscle

Boxers have a muscular upper body. Most of them are throwing punches or hitting punching bags as part of their workout. But are punching bags good for building muscle? Are they enough to build muscles?

Keep reading to know more about does punch bag build muscle.

Are Punching Bags Good for Building Muscle? What are the Benefits of Punching Bags?

The process of hitting a heavy bag may build arm muscles. It can also help you work harder throughout the workout. In a way, a punching bag can build muscles.

As you hit a bag, the muscles in the arms, chest, back, shoulders, and legs are engaged. It is a full-body workout. And you’ll be utilizing your legs with every punch you throw.

However, punching bags alone may not be enough. YOu need other workouts to build muscles.

See Also: Are Punching Bags for Anger?


Hitting a bag is a form of HIIT or high-intensity interval training. Spending 30 minutes hitting a heavy bag may help you get started punching a bag and build muscle.

Mix It 

Then again, a punching bag workout alone won’t do the trick in building muscle. You need to mix it up. You need a variety of workouts to achieve your goal.

In that case, you will have to include weightlifting into the mix to ensure you’re building muscle. A cardio and strength training mix is your best bet to build muscles in arms shoulders chest.

Furthermore, you will have to do HIIT on some days. And on other days, you’ll do something different.

For instance, you can do power punching. It’s a great way to build muscles in the arms, back, and shoulders. As it adds heavy body uppercuts, it targets the pectorals and biceps. Thus, it gives you a complete upper-body workout.

Building muscles need a combination of speed and variety in a single heavy bag workout. A speed combo drill can be useful in building accuracy. It can work out a variety of muscle groups at the same time. It works your shoulders, chest, back, and legs.

See Also: Will Boxing Make You Lose Weight?

Have a Healthy Diet 

Building muscles doesn’t just mean you need to focus on your workout, especially upper body strength. It also means that you eat the right food. Don’t just punch a punching bag.

However, just because you want to build muscles and adopt a healthy diet, it doesn’t mean that you gobble up protein shakes every day.

Although protein shakes are healthy, depending on the product you consume, you need to watch your diet. Make sure that you eliminate junk foods. Instead, opt to eat healthy foods.

Your muscles need complex carbs, fruits, vegetables, lean protein, and water.

When choosing the right fruits and vegetables, you need to focus on fruits with a high amount of fiber. It’s vital to slow down your digestion and let you keep fuller for a long period.

Most of all, it’s vital that you get 8 hours of sleep each night. It’s vital for the proper functioning of your body and hormones. With a sufficient amount of sleep, you will have time to work to repair yourself from the hard work that you put in during the day.

See Also: Can boxing Cause Parkinson’s Disease?

Calories to Gain Muscle

are punching bags good for building muscle -- achieving muscle gain

To achieve sustainable muscle gain, you need to eat 300 more calories per day. By calories, it means baseline calories.

It’s known as the total daily energy expenditure. Many factors affect the numbers, including your age, sex, body mass, and physical activity.

To get an estimate of your calorie expenditure, choose to use an online calculator. After getting a baseline expenditure, simply add 300 calories to the goal.

Protein Needed 

When it comes to building muscle, you need protein. To gain muscle, you must eat 0.72 grams of protein per pound of body weight each day.

As to what kind of high-protein food to eat, you should talk to a registered dietitian. Or you can just eat a variety of protein sources.

A protein shake may also be good but it must not be your only source of protein.

Carbs and Fats 

You also need carbs and fats if you wish to gain muscle. They are vital to promoting proper hormone functioning.

Consuming at least 0.22 grams of fat per 0.5 grams per kg of body weight each day is a good start. On the other hand, if you want to eat fattier foods, you can start with 0.68 grams of fat per pound of body weight.

Getting a consistent protein intake will ensure that you gain muscle. However, you should not exceed 500 surplus calories per day. Otherwise, you’ll be gaining fat, too.

How Fat to Gain Muscle? 

Building muscle can take months of training. When it comes to training, you should not only focus on hitting a bag.

Keep in mind that punching bags is a form of cardio workout. To help you build serious muscle, make sure to combine cardio and weight training.

Make sure that you eat a proper diet.

Most of all, you have to remind yourself that muscle gain rates depend on individuals. Even if you have the same program as your friend, your results are not the same.

Hence, you should talk to a dietitian or a trainer to ensure that you are training properly to build muscle.

Overall, if you have good nutrition and consistent training, you can build muscle.


Are punching bags good for building muscle? You can build muscle but not by hitting a bag alone. It has to be in combination with other workouts. You should also practice eating proper food. Make sure that you are consuming the right amount of fats, protein, and carbs. Most of all, it can take months of consistent training and a proper diet to build large muscle mass.

To shop for punching bags and stands, please visit here.

Leave a comment