Muay Thai for Beginners – 10 Tips You Must Know

You enter your first Muay Thai class feeling nervous and unsure of what to expect. As a beginner, you’re eager to learn and improve but need help figuring out where to start. Don’t worry; this blog has got you covered! In this blog post, you will find ten essential tips for beginner Muay Thai that will help you build a solid foundation of skills and techniques and boost your confidence and reputation in the gym. By following these tips, you’ll become a better Muay Thai fighter and maximize your training sessions. So, let’s get started and show everyone what you’re capable of.

Muay Thai for Beginners: 10 Tips for a Strong Start

New to Muay Thai? These ten expert tips for Muay Thai for beginners will guide you through the early stages of your training, from finding the right gym to mastering basic techniques, and set you on the path to becoming a skilled and confident fighter.

1. It’s Okay to Struggle as a Beginner

As a Muay Thai beginner, it’s natural to feel overwhelmed and struggle with the basics of the sport. You may feel like the only one struggling while everyone else is improving quickly. But guess what? It’s perfectly okay to work as a beginner. It’s normal. Everyone who has ever stepped into a Muay Thai gym has been where you are. It’s part of the learning process; sometimes, feeling overwhelmed is normal. Some students seem to pick up the techniques faster and look like pros on the pads in a few months, but that is rare. So, be easy on yourself if you need to progress faster than you hoped.

Struggling as a beginner is good because it means pushing yourself out of your comfort zone and challenging yourself to learn new skills. And trust us, the payoff is worth it. As you continue to train and improve, you’ll see progress and feel more confident in your abilities.

So, if you’re frustrated or discouraged, remember you’re not alone. Remember, everyone starts somewhere. Even the best fighters in the world were once beginners. You’ll become stronger and more skilled than ever by persevering through the struggles. Keep practicing and pushing yourself, and you’ll soon start to see improvement. 

2. Come Early, Stay Late, and Ask Questions

The key to success lies in coming early, staying late, and asking questions. Yes, you read that right! By showing up early and staying late, you’ll have the chance to practice your moves in a less crowded environment and focus on your progress. Plus, it’s the perfect opportunity to get one-on-one time with your instructor and ask all the questions you’ve been itching to know. 

But hold up, asking questions is just one part of the equation. You must also work on the answers you receive. Practice, practice, practice! Use what you’ve learned during your training sessions and apply it to your technique. That’s the only way you’ll see improvement and results.

Remember that one kid in school who always came early, asked many questions, and was deemed a “nerd”? Fast forward a few years, and they’re now running a successful business compared to the one who came late and packed their bags as soon as the bell rang. The same principle applies to Muay Thai or any other martial art. Be that Muay Thai class nerd who is always eager to learn, ask questions, work hard, and progress towards their goals. Embrace the struggle as a beginner, and soon enough, you’ll be well on your way to becoming a skilled Muay Thai fighter.

3. It’s Okay to Stick to the Basics

Think of building a house. You wouldn’t start with the roof, right? You’d start with a strong foundation and build from there. The same goes for Muay Thai. Creating with and refining the basics can build a solid foundation to support your growth as a fighter.

You might see some other fighters in the gym doing all kinds of crazy moves, but they all had to start somewhere too. And the truth is, even the most experienced fighters still practice the basics regularly to keep their skills sharp.

So, take your time with the process and focus on mastering one technique at a time before moving on to the next one. If you stick to the basics initially and concentrate on refining them, that 6-strike combo could be a breeze.

4. Learn to Hold Pads Well and Be a Good Partner

Holding pads correctly is essential for improving your Muay Thai for beginners skills and building strong partnerships with your training buddies. Focus on the basics, such as basic punches, kicks, and knees, and communicate with your partner about the pads’ right height, angle, and resistance. This will help your partner improve their technique while also strengthening your skills. Remember, you don’t need to call out flashy combos – keeping it simple is often best.

5. No One Likes a Gym Hopper

As a beginner in Muay Thai, finding the proper Muay Thai gym and team is essential to your progress and success. It’s okay to check out a few gyms before committing to one, but hopping from gym to gym won’t do you any favors. You must have a home gym, a team, and one head coach you trust and listen to.

Committing to one gym and system allows you to work on your weaknesses and improve your skills. Learning different styles and approaches can be confusing and hinder your progress. Have the courage to trust one team and learn from them. If you need to move on later, you can.

Professional fighters may train with different partners and coaches, but that’s because they’ve already honed their skills to a high level. As a beginner, focusing on one gym and team is essential to build a solid foundation for your Muay Thai journey.

6. Take Private Lessons

Private lessons in Muay Thai can be a great way to accelerate your learning and progress faster. Private lessons also provide a more personalized experience, where the instructor can focus solely on you and your progress [2]. This can help you improve faster and address any weaknesses or areas you must work on. 

However, private lessons can be more expensive than group classes, and it may only be feasible for some to take them regularly. It’s crucial to weigh the cost and benefits before committing to private lessons and ensure they fit within your budget. Overall, private lessons can be a valuable addition to your Muay Thai for beginners’ training and help you progress faster and more efficiently.

7. Invest in the Best Gear 

You know what they say in Muay Thai: “Train hard, fight easy.” And to do that, you must have the best gear to protect yourself from Muay Thai injuries and make the most of your training. So, pay attention to equipment – invest in high-quality gloves, hand wraps, shin guards, headgear, and other protective gear. Comfortable gear that fits well will make your training more enjoyable and help you focus on learning and improving.

Moreover, remember to keep your gear clean! Sweating in your gear is inevitable, but not caring for it can lead to unpleasant odors and even infections. Clean your Muay thai hand wraps and gear regularly and air them out between sessions to keep them fresh and bacteria-free.

8. Switch Partners Frequently

Muay Thai is a partner-intensive sport, and it’s easy to follow a routine of training with the same partner every time. While having a partner you enjoy working with can be beneficial, mixing it up for your progress is essential [1]. Training with partners of varying shapes, sizes, and abilities will challenge you and help you improve your adaptability to different styles. It’s the only way to push yourself out of your comfort zone and become a better fighter.

If your gym still needs to mix partners up, take the initiative to do so yourself. Switch up your training days or talk to your long-term partner about the benefits of training with others. You never know what new skills or insights you might gain from experience.

9. Mix in Some Cardio

Muay Thai is a physically demanding sport that requires strength, technique, and endurance. Incorporating cardio into your training is essential for improving your overall fitness and stamina.

However, you don’t have to stick to traditional cardio exercises like running or cycling. Mixing it up with activities like jump rope, burpees, or even Muay Thai-specific drills like shadowboxing can significantly improve your cardio while working on your technique.

Keep your sessions above 30 minutes, push yourself to get your heart rate up, and break a sweat. With consistency, you’ll feel the benefits of improved endurance and overall fitness.

Note: Stretch before and after training sessions to properly warm and cool down your muscles [3]. This will help you perform better in the ring and ensure you care for your body long-term.

10. Eat Healthy and Stay Hydrated

When it comes to Muay Thai for beginners training, it’s essential to focus on what you do in the gym and what you put into your body outside of it. Hydrating your body and eating a well-balanced diet with plenty of fruits, vegetables, and lean proteins will give you the energy and nutrients you need to power through your workouts. 

When sweating it out in the gym, it’s easy to forget about taking care of your body, but it makes a huge difference. Not only will you feel better during your workouts, but you’ll also recover faster and be able to push yourself even harder in the future.

So, prioritize your nutrition and hydration along with your training. Moreover, To ensure you have enough energy for your training sessions, try to eat carbs at least two hours before exercise. Additionally, taking supplements like creatine at least 30 minutes before training can help improve your performance.


So, there are some critical tips for beginners looking to get started with Muay Thai! Remember, finding the right gym and team is crucial to your progress and success, so take the time to research and try out different options. Once you’ve found your home gym, commit to learning from one coach and team to build a solid foundation for your journey. Remember to focus on proper technique, mix in some cardio, stretch regularly, fuel your body with healthy foods, and hydrate with plenty of water. With dedication, hard work, and guidance, Muay Thai can be an exciting and fulfilling journey for beginners.


1. Is Muay Thai OK for beginners?

Absolutely! Muay Thai is an excellent choice for beginners. It’s a challenging and rewarding sport that anyone can enjoy, regardless of their fitness level or experience. You don’t need to be a fitness buff or have a ripped physique to get started; you only need a willingness to learn and a positive attitude. As long as you can handle an hour-long workout with minimal breaks, you’re ready to take on the challenge and begin your Muay Thai journey.

2. What should I learn first in Muay Thai?

When starting your Muay Thai journey, it’s essential to focus on mastering your primary position and rhythm. This lays the foundation for your entire practice, like learning the steps to a new dance. By practicing and perfecting your stance, you’ll start to move like a good Muay Thai fighter in no time.

3. Can Muay Thai be self-taught?

Muay Thai can be self-taught to some extent, but it’s recommended to seek professional training to develop proper technique and form. 





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