What oz boxing gloves for punch bag?
- Nick Woodcock
- Apr 29
- 3 min read
Updated: Jun 7
🥊 What oz boxing gloves for punch bag?
Choosing best Oz Boxing Gloves for a Boxing Bag: A Beginner's Guide to Selecting the Right Gloves & Getting Started
If you're new to boxing and want to start hitting the heavy bag, one of the first questions you'll ask is: what oz boxing gloves for punch bag should I use? With boxing gloves coming in multiple sizes (or more accurately, weights), it can be confusing to know which is right for you.
In this post, we'll break down the different glove sizes (measured in ounces), explain how to choose the best ones for training on a punching bag, and offer beginner tips for making the most out of your bag workouts.
🧤 What do boxing oz mean? What oz boxing gloves for punch bag beginners?
Boxing gloves are categorized by weight, measured in ounces (oz) — not hand size. The weight affects the level of padding in the glove, which changes how much protection you get and how much resistance you feel when what oz boxing gloves for punch bag? . Here's a breakdown of common glove sizes:
🔹 8 oz – 10 oz Gloves
Used for: Competitive fights, light bag work, or speed training
Best for: Advanced users, not beginners
Pros: Light, fast punches
Cons: Less padding = less protection
🔹 12 oz Gloves
Used for: Light training or cardio boxing
Best for: Beginners with smaller hands or lighter frames
Pros: Lightweight but still offer some hand protection
Cons: Limited wrist support for heavy bag sessions
🔹 14 oz Gloves
Used for: General-purpose training (bag work, pad work)
Best for: Beginners to intermediate users
Pros: Good balance of speed, protection, and comfort
Cons: Slightly bulkier than lighter gloves
🔹 16 oz Gloves
Used for: Sparring or heavy bag workouts
Best for: Bigger individuals or those who want extra protection
Pros: Excellent wrist and knuckle protection
Cons: Slower punches due to extra weight
🔹 18 oz – 20 oz Gloves
Used for: Heavyweight boxers or intense sparring
Best for: Large individuals with high-impact punches
Pros: Maximum padding and safety
Cons: Too bulky for many users
What oz gloves should I use? How to Pick Boxing Glove Weight
✅ So, What Oz Boxing Gloves for punch Bag Workouts?
If you're a beginner asking what oz boxing gloves for boxing bag workouts, here are general guidelines:
Your Weight | Recommended Glove Size |
Under 120 lbs (55 kg) | 12 oz |
120–150 lbs (55–68 kg) | 14 oz |
150–180 lbs (68–82 kg) | 14–16 oz |
Over 180 lbs (82+ kg) | 16 oz or more |
🔑 Tip: When in doubt, go with 14 oz. It’s a solid all-around glove for both protection and comfort.
🥊 Training Tips: Boxing on a Punching Bag for Beginners
Now that you’ve picked your gloves, let’s look at some beginner tips for What oz boxing gloves for punch bag?
1. Wrap Your Hands
Always wear hand wraps under your gloves to protect your knuckles and support your wrists.
2. Start With Technique, Not Power
Focus on your form — jab, cross, hook, and uppercut with precision, not just force.
3. Use Rounds and Rest
Train in 2–3 minute rounds with 30–60 second rests. This simulates real boxing and builds cardio.
4. Keep Your Feet Moving
Don’t just stand still — practice stepping, circling, and staying light on your feet.
5. Warm Up & Cool Down
Jump rope, shadowbox, or do light cardio to get warm. Stretch at the end to reduce soreness.
👊 Conclusion: Choose Smart, Train Safe
When it comes to What oz boxing gloves for punch bag? training, choosing the right glove size depends on your body weight, training intensity, and personal comfort. For most beginners, 14 oz is the sweet spot — enough protection without being too heavy.
Pair your gloves with solid technique and structured bag workouts, and you'll be punching like a pro in no time.
Remember, all our boxing tips and routines are free, if you need more info about boxing equipment explained or boxing for beginners? Get it free at DBT Apparel.
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