Buying boxing gloves for the first time – or upgrading to a new pair? Then it is important to choose the right size. The wrong oz can mean poor protection, discomfort during training or gear that isn't accepted for sparring.
What does oz mean on boxing gloves?
Oz (ounce) indicates the weight of the padding in the glove – not the size of the hand. The higher the oz, the more padding and the heavier the glove. This affects protection, punching speed and what the glove is suited for.
Step 1: What will you use the gloves for?
- Bag and pad training: 10–12 oz – a lighter glove gives faster movement and is good for technique training.
- Sparring with a partner: 14–18 oz – more padding protects both you and your training partner.
- Competition: Usually 10 oz for adults in kickboxing and Muay Thai. Always check the rules for your organisation.
- All-round/beginner: 12–14 oz is a good compromise that works for both bag work and light sparring.
Step 2: Consider your body weight
- Under 50 kg → 8–10 oz
- 50–65 kg → 12 oz
- 65–78 kg → 14 oz
- 78–90 kg → 16 oz
- Over 90 kg → 18 oz
Note: These are guidelines, not absolute rules. A light person who spars a lot may well want to go up a size for extra protection.
Step 3: Take experience into account
Beginners should choose gloves with more padding. It protects the wrists and knuckles better while the technique isn't yet in place.
Experienced athletes can choose lighter gloves for faster punching speed and better feel – but should always use heavier gloves for sparring.
Step 4: Children and young people
For children under 11 there are dedicated boxing gloves suited to small hands and lower body weight. For children over 11 and juniors, the same guidelines apply as for adults, but it is a good idea to start at the lower end of the scale.
Step 5: Try the glove on
Once you have found the right oz, it is wise to try the glove on before you buy. A good glove should:
- Fit well around the hand without pinching
- Let you move your fingers freely
- Have good wrist support
- Feel stable when you punch
Common mistakes when choosing boxing gloves
- Don't: Buy gloves that are too light for sparring – it increases the risk of injury to both you and your partner.
- Don't: Buy gloves that are too heavy for technique training – it tires you out faster and has a negative effect on your technique.
- Don't: Forget to wear hand wraps under your gloves – wraps protect the wrists and knuckles and are always recommended.
This article is also based on input from boxing coach Lars Ivar Grønvold, coach at IL ROS boksing.
