8 Tips For People Over 40 Starting Muay Thai

Feeling hesitant is understandable if you’re over 40 and considering trying Muay Thai. However, it’s important to remember that there is always time to challenge yourself physically and mentally. Muay Thai is a great way to push yourself and achieve your fitness goals, whether you’ve always been interested in martial arts or are simply looking for a new way to stay active and healthy.

As you step onto the mat for the first time, it’s normal to feel a mix of nerves and excitement. But once you start training, you’ll quickly see the benefits of this challenging and rewarding sport. You’ll be surrounded by people of all ages, working hard and improving their skills, and you’ll realize that it’s always possible to start something new. You’ll build strength, endurance, and flexibility with every punch, kick, elbow, and knee strike while developing focus, discipline, and self-confidence.

In this article, you will find practical tips and advice on how to start your Muay Thai journey when you’re over 40. From finding the right gym and preparing your body to learn the basics, and staying safe during training, this blog will provide you with the information you need to start with confidence. 

Start Your Muay Thai Training

From preparing your body to take it one day at a time, these tips will help you confidently start your Muay Thai journey.

1. Preparing Your Body for Muay Thai

If you’re considering starting Muay Thai as an older adult, it’s essential to prepare your body for the physical demands of this sport. You can do this by visiting your doctor for a medical check-up. They will ensure that you don’t have any underlying health conditions that could be worsened by Muay Thai training.

  • Start slow and steady

To properly prepare your body for Muay Thai, it’s crucial to start slow [1] and build your endurance gradually. For example, if you’re beginning, you can focus on walking or biking for a few minutes and slowly increase the time over a few weeks. Strength training exercises like squats, push-ups, and core exercises can help you build muscle strength for Muay Thai training.

Thai boxer practicing boxing in the fitness studio

  •  Flexibility and stretching

It’s also essential to focus on flexibility and stretching. This can help improve your overall performance and prevent injury. Start with basic stretching exercises, such as leg stretches, calf stretches, and shoulder stretches, and gradually increase their intensity and frequency over time. 

Find the right Muay Thai gym

Starting Muay Thai training at 40 or above is exciting, but finding the right gym for your needs is essential. 

  • You can begin by researching potential gyms and reading reviews from current and past students. Pay attention to the gym’s credentials and experience in teaching Muay Thai.
  • When you have narrowed down your options, it’s crucial to ask questions before joining. Inquire about the trainer’s qualifications, safety protocols, class sizes, and other relevant information.
  • A visit to each gym is a must. Observe how the classes are, check out the facility and the overall atmosphere, and get a sense of the instruction quality. Pay attention to how the instructors interact with students and if they offer guidance tailored to your specific needs.
  • Ensure the gym has experienced trainers qualified to teach Muay Thai. Ask about their qualifications and experience in teaching martial arts. 

3. Start with the basics

If you’re starting, focusing on the basics is essential. First, you should learn the fundamental techniques, including punches, kicks, knees, elbows, and clinching. Mastering each technique with proper form will build a solid foundation and help you prevent injuries.

After mastering the basics, you should practice shadow boxing, an excellent way to practice technique and improve coordination without a partner. It also helps develop fluidity of motion, which will be beneficial when sparring or competing in matches.

In addition to shadow boxing, you can also incorporate the use of a heavy bag. Hitting a heavy load can improve your punching power, hand-eye coordination, and agility. Use proper form and never too much force to avoid injuries.

Note: To get the most out of your Muay Thai training, it’s essential to practice regularly and maintain a positive attitude. As you progress, you can add new techniques and increase the intensity of your workouts. 

4. Overcoming Challenges

Starting an adult Muay Thai training program can be both exciting and intimidating. Feeling fear and self-doubt when faced with a new challenge is natural, but don’t let those feelings hold you back. The key to overcoming obstacles is to take it one step at a time and focus on your progress.

Remember to be patient with yourself as you learn the proper technique and form. Progress takes time and repetition, but you’ll see improvements with dedication and practice. Setting realistic goals for yourself and celebrating the small victories along the way is also essential.

If you experience setbacks or frustration, take a break and revisit your training with a refreshed mindset. And always remember that perseverance is the key to success in any new skill or endeavor. Keep pushing forward, stay motivated, and focus on achieving your long-term goals.

5. Muay Thai Training for Older Adults

Muay Thai isn’t just for young adults – it’s also an excellent workout for older adults. However, our bodies have different needs and limitations as we age, so adjusting your training is essential. When training in Muay Thai as an older adult, it’s vital to focus on safety and injury prevention. This means taking more breaks, reducing the intensity and duration of exercises, and warming up and cooling down properly. Working with a trainer who understands the unique needs of older adults can be incredibly beneficial. They can help you develop a customized training plan that will help you reach your fitness goals safely and effectively. Muat Thai for older adults can improve balance, coordination, flexibility, and strength and even boost mood and energy levels. Moreover, it’s a great way to meet new people and has fun while getting in shape!

6. Staying Safe

It’s essential to take breaks and listen to your body, to fully enjoy and benefit from Muay Thai training so that you don’t push yourself too hard and increase the risk of injury. Wear protective gear such as hand wraps, shin guards, and mouthguards. Ensure your Muay Thai hand wraps are appropriately wrapped and tied to ensure maximum protection while engaging in Muay Thai training. 

7. Recovery Fuel

As an older adult starting Muay Thai training, your body may need more time to recover after each session. Fuel your body with the proper nutrients to help your muscles and joints recover. Protein-rich foods like chicken, fish, and beans are excellent sources of muscle-building nutrients. Additionally, consider incorporating healthy fats like avocados and nuts to help reduce inflammation and improve joint health [2]. Drinking a protein shake or smoothie after training can also help speed recovery. Remember, recovery is as important as training, so give your body the fuel to recharge and return stronger for your next session.

8. Take it one day at a time

Starting Muay Thai training can be challenging, especially for those over 40. It’s essential to remember that progress takes time, and taking things one day at a time is necessary. Don’t be too hard on yourself during learning; training is about improving and progressing. You don’t have to set unattainable goals; instead, aim for small daily accomplishments. Remember that Muay Thai training is a long-term commitment, and it takes time to become an expert. With consistent practice and dedication, you’ll see progress over time and reach your Muay Thai goals. So, please take a deep breath, take it slow, and focus on progress, one day at a time.


Are you ready to take on the challenge of Muay Thai training, regardless of your age? Well, it’s always possible to start! For those over 40, Muay Thai can be an incredible way to be physically and mentally fit. The benefits are endless, from increased strength and agility to improved confidence and stress relief. You can feel confident and ready to take on this exciting challenge with proper preparation and guidance. So, keep in mind the tips provided, have fun, and enjoy the process of learning and improving. You won’t regret giving Muay Thai training a try.


1. How hard is Muay Thai for beginners?

For beginners, Muay Thai can be quite challenging as it is a physically demanding sport that can push your limits. However, instead of focusing on the difficulty, try approaching your classes with an open mind and a willingness to learn.

2. Does Muay Thai change your body?

Yes, Muay Thai can help transform your body. With aerobic and anaerobic workouts incorporated in each session, a 60 to 90-minute class can burn around 1,000 to 1,200 calories [4].

3. What is the ideal weight for Muay Thai?

Thailand’s most competitive weight classes are 108 to 126 lbs (49-57 kg) [3]. Outside Thailand, the welterweight and middleweight classes are between 143 and 160 lbs (65-72 kg).[1] 


[1] https://evolve-mma.com/blog/7-tips-for-people-over-40-starting-muay-thai/

[2] https://renuerx.com/general-health/reducing-joint-pain-3-foods-and-nutrients-to-fight-inflammation/

[3] https://asia.yokkao.com/blogs/news/muay-thai-weight-classes

[4] https://fightcitygym.co.uk/what-are-the-physical-and-mental-benefits-of-muay-thai-training/

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