In our experience , textiles—usually fabric scraps—are the best filling for punching bags. They provide enough volume without being too heavy. Plus, fabric scraps don’t compact as much over time as other materials (such as rubber granules or sand), which would eventually make it feel like you’re hitting a hard wall.
At the same time, textiles—being a soft material—provide good shock absorption for your hands. If you repurpose old clothes into fabric scraps, you’ll also have an extremely inexpensive filling for your punching bag.
We've developed a well-thought-out combination of recycled textile scraps and a gravel core for our punching bags—to achieve the best balance between weight and shock absorption.
Read our detailed guide here to learn how you can fill your punching bag at home in exactly the same way.
Contents:
Filling a Punching Bag Yourself—The 3 Most Important Points
What You Need to Know:
Buying a pre-filled punching bag has clear advantages—because filling it yourself can be tedious, takes time, and doesn't always yield the best results.
It's important that the punching bag
is filled with the correct filling material (fabric +, if necessary, small bags of gravel or sand)
is filled evenly
the weight distribution is balanced.
If you keep these points in mind, there's a good chance your punching bag will be filled just right.
However, based on our many years of experience filling punching bags with fabric scraps, we know that it’s more complicated than you might think. That’s why we only deliver our punching bags pre-filled.
What can you put inside a punching bag? – The ideal combination: fabric with a gravel core
The combination of recycled textile scraps and a gravel core not only provides an optimal balance between weight and shock absorption, but also makes it possible, for example, to create a 70-cm-long punching bag that’s heavy enough for adult (professional) boxers —while still offering optimal shock absorption. For home use , a shorter 70-cm punching bag like the one at is often more practical than a longer one, which swings out farther.
Disadvantages of rubber granules
Textile scraps provide a soft, even filling that perfectly absorbs punches and kicks. Unlike sand or rubber granules , the material does not harden over time and remains pleasantly elastic. This reduces strain on the wrists, elbows, and shoulders —perfect for intense training without putting unnecessary stress on the joints.
Most lower-priced punching bag models use rubber granules because they are cheaper and can be easily filled by machine. This results in a heavy but very hard, inflexible bag —in contrast to fabric-filled models, which are softer, offer a more joint-friendly striking sensation, but must be filled by hand.
Rubber granules are absolutely not recommended, especially for children's punching bags; you should use only fabric for these.
Gravel or sand for extra weight
Our punching bags have a cotton tube inside that’s filled with 5–10 kg of fine gravel. Gravel has an advantage over sand in that it doesn’t gradually seep through the fabric and spread throughout your punching bag (and ultimately throughout your apartment).
In addition to adding weight, the core provides greater stability: The gravel prevents the filling from becoming too compacted or shifting—ensuring that the bag retains its shape and delivers a realistic feel when struck.
This combination makes the punching bag not only comfortable to use, but also versatile: If you prefer it harder or heavier, you can add gravel or fabric —if you need it lighter or softer, just take some out. This allows you to tailor the punching bag perfectly to your workout and skill level.
You can also easily reduce the weight for children by omitting the gravel core or making it lighter.
What kinds of fabric scraps are suitable for stuffing a punching bag?
If you want to fill your punching bag yourself, fabric scraps are ideal.
The following items are particularly suitable:
– Old clothing such as jeans, T-shirts, or sweatshirts
– Scraps of cotton or blended fabric, e.g., old bedding, sheets, and towels
– Pieces of foam or mattress scraps for added elasticity
Important: Do not use any hard objects such as buttons, zippers, or thick seams—they can cause pressure marks or damage the surface of the punching bag.
We rely on a specially developed blend from the Dutch textile recycling company Frankenhuis. This “punching bag filling” has been specially optimized for filling punching bags: finely shredded fabric scraps mixed with foam particles to achieve perfect cushioning and elasticity.
If you use only cotton or denim, the surface of the punching bag will become harder and won't absorb blows as well.
Preparation: Fabric scraps and gravel core
Cut or tear the fabric into small to medium-sized pieces (about the size of the palm of your hand). For example, it’s especially easy to tear old bed linens into long, narrow strips.
Mixing different materials —this improves elasticity.
Be sure to check that there are no metal parts or hard embellishments.
For extra weight: Fill one or more small cloth or plastic bags (as narrow as possible, about half as wide as the punching bag) with gravel (available at a hardware store). About 10 kg total, depending on the size. Alternatively, you can use sand —but make sure to pack it tightly so nothing spills out.
The better you prepare the materials, the easier and more evenly you can fill the punching bag.
How to Properly Fill a Punching Bag – Step-by-Step Instructions
1. Set up or hang the punching bag
Place the punching bag upright or hang it so that you can comfortably reach the opening.
2. Add the first layer of fabric
Start with a loose layer of fabric to act as a “buffer” for the gravel core. This layer should be about 10–15 cm high and should be pressed down firmly.
3. Place the gravel core in the center
Place the gravel in the center of a cotton tube or a tightly sealed bag. This ensures that the weight is distributed evenly. Alternatively, you can use small bags filled with sand, placing them in the center of the punching bag as well.
4. Fill in the textile scraps in layers and compact them
Now fill the bag layer by layer with fabric scraps, pressing each layer down firmly. Make sure the core—or sandbag—is completely surrounded by the filling and doesn't shift or touch the outer walls.
We’ve filled hundreds of punching bags by now and can call ourselves true professionals. It’s important to press the fabric scraps down firmly layer by layer —not just dump them into the punching bag and then press them down from the top—because that creates unevenness in the distribution, resulting in spots in the punching bag that are soft in some places and hard in others.
5. Check the fluid level regularly
Check it with your hand every now and then: Does the filling feel the same everywhere? Does the firmness match your training style?
6. Close
When the punching bag is filled to about 2 cm below the opening, press everything down firmly once more and then close it tightly—using a drawstring or zipper, depending on the model.
7. Re-stuff after a while
Over time, the filler material will settle a bit. Just add a little more and pack it down firmly again.
Important:
Adjust the firmness to your liking: A heavier, more densely packed punching bag requires harder punches and swings less widely. For harder punches, pack the fabric scraps more tightly or add extra gravel. For softer punches, pack it more loosely.
Keep weight distribution in mind: Make sure the center of gravity stays in the middle, especially with taller punching bags.
Conclusion: Sustainable, effective, and simple—how to fill a punching bag properly
With the right filling, your punching bag will provide even cushioning, have a consistent weight, and feel realistic when struck. The combination of fabric scraps and a gravel core makes it durable, sustainable, and gentle on your joints.
Whether you 're refilling your punching bag or just want to adjust it —these instructions will help you do it easily and professionally.
Video Tutorial: How to Properly Fill Your Punching Bag
Good luck with the filling!
If you have any questions, feel free to write to us — or check out our FAQ here.
Frequently Asked Questions (FAQ) About Filling Punching Bags with Textile Scraps
How many kilograms should a filled punching bag weigh?
Depending on your training goals and body weight, the optimal weight for a punching bag for adults is between 20 and 50 kg.
Up to 20 kg: Ideal for beginners, technique training, and cardio
20–30 kg: For ambitious home gym users weighing up to about 80 kg
40 kg: For professionals or very intense training for individuals weighing 80 kg or more
50 kg: For heavier boxers or athletes focused on strength and punching power
We've put together a handy guide to the ideal punching bag weight, with recommendations for children, teens, and adults—as well as beginners and pros—based on your training goals (fitness, boxing, MMA).
Can I mix in foam or other materials?
Yes, foam components in particular provide better shock absorption. The combination of different materials significantly improves the feel of the shot.
How long does a textile filling last?
If applied properly and touched up occasionally: many years.
How do I care for and clean my punching bag?
A leather punching bag is very durable—if you take care of it properly. Wipe it down regularly with a dry or slightly damp cloth to remove sweat and dust. Leather conditioner keeps it supple and prevents cracks.
Important: Do not hang in damp rooms for extended periods—leather does not tolerate moisture.
Canvas punching bags can also be wiped down with a damp cloth, using a small amount of mild detergent if necessary. Our models feature a stain-resistant finish and are particularly easy to care for. Synthetic leather or PVC can simply be cleaned with a damp cloth.
You might also be interested in these articles:
