A 12 oz glove is mainly for bag work, pads and cardio sessions, where speed and punch volume matter. A 14 oz glove carries more padding and becomes the obvious choice as soon as you regularly train against a partner.
In short
- The difference is about 57 g per glove (1 oz ≈ 28 g): 340 g against 397 g.
- 12 oz: more speed, more reps, ideal for technique and conditioning.
- 14 oz: more foam, more protection for you and your partner.
- For sparring, 14 oz is often the minimum, and many clubs ask for 16 oz.
- Your hand size does not decide it; the way you train does.
57 grams that change the session
Two ounces do not sound like much. After three minutes on the bag, though, your shoulders will tell the difference. The 14 oz glove holds more foam: it absorbs impact better, but it is a little bulkier and slows combinations slightly.
The 12 oz glove gives you more feedback. You can feel where your punches land, which helps you fix a hook that swings too wide or a jab that does not come back to guard. Weight describes the amount of padding, not the size: a slim hand can wear 14 oz and a large hand 12 oz.
12 oz: who it suits and what for
Bag and pad work. The lighter glove lets you keep the pace through long rounds and focus on accuracy. Many people choose this weight for boxing fitness classes as well.
Stamina and hand speed. With less weight at the end of your arms, your technique stays tidy for longer, especially late in the session when fatigue sets in.
Lighter boxers. People under roughly 65 kg often find 12 oz more comfortable for general training.
Its limit: partner work. With less foam, your partner feels every touch more. For sparring, go heavier.
14 oz: who it suits and what for
All-round training. Bag, pads, partner drills: 14 oz covers most classes without changing gloves.
Protection for hands and wrists. The extra padding cushions repeated punches better, which is useful if you spend a lot of time on the heavy bag.
Light sparring and partner drills. At many clubs this is the minimum. From around 75 to 80 kg, ask first: 16 oz may be required.
Shoulder conditioning. The extra weight works the shoulders harder and builds muscular endurance over the weeks.
Comparison table
| Criterion | 12 oz | 14 oz |
|---|---|---|
| Weight per glove | about 340 g | about 397 g |
| Punch speed | higher | slightly lower |
| Protection | fine for the bag | better, for your partner too |
| Main use | bag, pads, cardio | mixed training, partner drills |
| Sparring | not recommended | light, depending on club rules |
| Rough body weight | up to about 65 kg | about 65 to 80 kg |
One pair or two?
If you train twice a week and do little sparring, a single 14 oz pair is plenty. Once regular sparring comes in, two pairs make sense: a lighter one for the bag and a more padded one kept for partner work. That way the sparring glove’s padding stays softer, because it is not being flattened on the bag.
Other weights exist too. 10 oz is common in amateur competition depending on the category, and 16 oz in sparring for heavier boxers. For sports with throws and groundwork, open-finger MMA gloves meet different needs. If in doubt, ask your coach what their club requires.
Our RDX picks
RDX F6 Kara Training Gloves – CHF 59.00
RDX T1 WAKO Gloves – CHF 99.00
RDX L1 Mark Pro Training Gloves – CHF 249.00
- RDX F6 Kara Training Gloves (CHF 59.00) – available in 12 and 14 oz, a sound choice for a first training glove, with a QD 1 lining that helps wick away sweat.
- RDX T1 WAKO Gloves (CHF 99.00) – cowhide leather, WAKO-approved, with ventilation holes in the palm; offered from 8 to 18 oz, so in 12 and 14 oz too.
- RDX L1 Mark Pro Training Gloves (CHF 249.00) – the premium training glove in the Mark Pro line, with a Tri-Lira mould for impact absorption, from 8 to 16 oz.
Compare every available weight in our boxing training gloves collection.
Frequently asked questions
Is 12 oz enough to start with?
Yes, if you mainly work on the bag and pads. If your club brings in partner work during the first weeks, start with 14 oz instead.
Can you spar in 12 oz gloves?
It is not advisable. The padding is thinner and touches land harder. Most clubs ask for 14 or 16 oz.
Do 14 oz gloves make you stronger?
They work the shoulders a little more and improve muscular endurance, but punching power comes mostly from technique.
How much heavier is 14 oz than 12 oz?
About 57 g per glove, so a little over 110 g for the pair.
Made up your mind? Find the right weight among our training gloves. Free delivery in Switzerland from CHF 100 – order before 12:00 and it ships the same day from Meyrin.
Adapted from a guide by the RDX Sports team.
