What size sandbag should I get?
How to Choose the Right Strongman Sandbag for Your Training
If you're new to sandbag training, one of the biggest questions you probably have is: What size sandbag should I start with? Choosing the right weight is crucial to getting the most out of your workouts without feeling overwhelmed or under-challenged. Let’s break it down so you can start training with confidence.
Why Train with Strongman Sandbags?
Strongman-style sandbags for strength training are an incredible tool for building strength, endurance, and real-world functional fitness. Unlike traditional weights, sandbags shift and move, forcing you to engage stabilizer muscles and improve grip strength in a way barbells and dumbbells don’t. This makes them one of the best options for functional training, strongman workouts, and full-body conditioning.
How to Choose the Right Size Sandbag
The ideal starting weight depends on your fitness level, training goals, and experience with lifting. Here’s a simple guide to help you decide:
Beginner (New to Sandbag Training or Strength Training in general)
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Recommended Size: Light (75-100 lbs)
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Why? This allows you to learn proper technique, build grip strength, and develop full-body coordination before moving on to heavier loads.
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Best Sandbag Exercises for Beginners: Sandbag squats, shouldering, carries, and deadlifts.
Intermediate (Already Has a Light Sandbag, Has Some Lifting Experience, Comfortable with Functional Training)
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Recommended Size: Medium (100-150 lbs)
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Why? A moderate-weight sandbag challenges you while still allowing you to complete full sets with good form. This is a great choice if you already do functional fitness workouts and want to integrate more sandbags into your routine.
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Best Sandbag Exercises for Intermediate Lifters: Sandbag cleans, lunges, overhead presses, and loaded carries.
Advanced (Experienced Lifters, Strongman Training, or Heavy Lifting Goals)
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Recommended Size: Heavy (150+ lbs)
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Why? If you’re already comfortable with lifting heavy weights and looking to build serious power and endurance, a heavy sandbag will push you to new levels.
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Best Sandbag Exercises for Advanced Lifters: Sandbag over-shoulders, bear hug carries, heavy squats, and deadlifts.
Not Sure What Size to Choose?
If you're stuck between two sizes, consider starting with a lighter sandbag and progressing as you gain strength. It is better to start off light and work up from there, rather than buy a too heavy of a sandbag and becoming frustrated and not being able to use it to the full potential. You can also purchase multiple sizes so you have options for different exercises. Ideally I recommend a lighter for overhead movements, a medium for squats, rows, or floor presses, and a heavier sandbag for carries, heavy shouldering, and heavy squats.
Additional Tips for Sandbag Training Success
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Focus on technique first. Mastering basic movements like sandbag shouldering, squats, and carries will set you up for success with heavier weights.
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Train with progression in mind. As you get stronger, you can increase the reps and intensity of your sandbag workouts, or purchase a heavier bag to help get you stronger. Also, even as you get stronger and upgrade to the heavier sandbags, you will still use the now lighter sandbag for certain exercises and workouts.
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Remember, sandbags feel heavier than traditional weights! A 100-lb sandbag is much more challenging than a 100-lb barbell due to its shifting nature. So don't think just because you can squat or deadlift a certain amount on a barbell that you can do a similar amount with a sandbag.
Where to Buy the Best Strongman Sandbags
Now that you know what size to start with, check out our full range of Freedom Strength Strongman Sandbags. Our strongman sandbags are built for durability and designed to help you reach your fitness goals. Get started today and transform your training with the best sandbags for strength training!