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Muay Thai Beginner’s Guide: Basics, Tips, and What To Expect In Your First Class

Muay Thai Guide for Beginners

We can all agree that Muay Thai is the most effective striking based martial art in the world. Muay Thai uses every limb to its fullest potential combining punches, kicks, elbows, and knees.

Much like other effective martial arts, Muay Thai is so great because it focuses a lot of training on sparring and practicing strikes and techniques on fully resisting opponents.

This fact alone may sway anyone interested in starting, but I have written this comprehensive post on Muay Thai to provide everything you need before walking into your first trial class and more.

Along with what to expect in training, I’ve also included:

  • what benefits you can expect
  • a breakdown of the basics of Muay Thai
  • tips to improve faster
  • what equipment you may need
  • and finally, how to choose a Muay Thai gym that works for you

Related: Muay Thai vs BJJ

Muay Thai Beginner’s Guide – Key Takeaways

  • Muay Thai, unlike other striking based martial arts incorporates strikes using the fists, elbows, knees, and shins. It is considered a fuller martial art when compared to boxing and compliments grappling based martial arts (like bjj and wrestling) very well
  • Benefits of Muay Thai include improved cardiovascular health, increased strength and flexibility, better mental toughness, and plus the opportunity to make some solid friendships and connections
  • In your first Muay Thai class, expect a warm-up, maybe shadowboxing, followed by learning and practicing basic techniques such as punches, kicks, and footwork. You may also engage in partner drills, pad work, or light sparring, depending on the class and instructor.
  • To choose the right Muay Thai gym, consider factors such as the gym’s location, the quality of instructors, the class schedule, the training atmosphere, and the availability of beginner-friendly classes. Take advantage of trial classes or introductory offers to find the best fit for your needs and goals.

Benefits of Muay Thai

Benefits of Muay ThaiDescription
Improved Physical FitnessMuay Thai is a full-body workout that develops strength, flexibility, and cardiovascular endurance.
Increased Self-ConfidenceLearning self-defense skills and seeing physical improvements can boost self-esteem and confidence.
Enhanced Mental ToughnessMuay Thai training teaches discipline, focus, and resilience, building mental toughness.
De-stressingPhysical activity, like Muay Thai, helps release endorphins, reducing stress and improving mood.
Weight LossThe high-intensity nature of Muay Thai can help burn calories and promote weight loss.
Improved Coordination and AgilityMuay Thai training enhances balance, footwork, and hand-eye coordination.
Enhanced FlexibilityRegular Muay Thai practice can improve flexibility through dynamic stretching and kicking techniques.
Self-Defense SkillsMuay Thai provides practical self-defense skills that can be applied in real-life situations.
Social Interaction and FriendshipTraining with others in a Muay Thai gym fosters camaraderie and friendship among practitioners.
Goal Setting and AchievementMuay Thai training encourages setting and working towards personal goals, fostering a sense of accomplishment.
Cross-Training for Other SportsThe fitness, strength, and coordination gained from Muay Thai can enhance performance in other sports.
Increased Discipline and CommitmentMuay Thai promotes discipline and commitment through consistent practice and adherence to gym etiquette.

Weight Loss

Muay Thai is an excellent activity for individuals looking to lose weight and get in shape. The combination of high-intensity training, cardio, and strength building exercises can help burn calories and tone muscles, resulting in weight loss and improved overall fitness.

While most people can see significant weight loss after starting Muay Thai it should be noted that your diet of course has to be in check as well.

Another note, I wouldn’t expect to gain muscle from pure Muay Thai training but if your training involves strength and conditioning exercises you can definitely expect your muscles to become more toned and maybe even grow.

Muay Thai workouts can be tailored to meet the fitness goals and abilities of individuals at various fitness levels.


Muay Thai training can also provide an effective outlet for stress relief.

Whenever I walk out of Muay Thai, it feels like I rebooted my mental system. I gave myself a break from the daily concerns and worries and now can now better face challenges.

The physical demands of training can help release pent-up energy and emotions while the endorphins produced during exercise can promote relaxation and a sense of well-being.

In fact, many practitioners find that regular training in Muay Thai helps to reduce stress levels and improve overall mental health.

Better Mental Toughness

As a physically and mentally demanding sport, Muay Thai helps develop mental toughness and resilience.

This is something I was familiar with from training other martial arts, but it shouldn’t be something that you should take for granted.

Learning to push your boundaries and become comfortable being uncomfortable is something that martial arts can teach you.

The discipline required to push through challenging workouts and sparring sessions fosters mental strength, while the mastery of complex techniques promotes self-confidence and a sense of achievement.

Friends For Life

Joining a Muay Thai gym also offers an opportunity to connect with like-minded individuals who share a passion for the sport. The camaraderie built through shared experiences and challenges can lead to lasting friendships and a strong support network.

I myself have made many friends through Muay Thai and other martial arts. Even though I am mostly an introvert after a tough Muay Thai session, I feel like I am an extrovert and truly enjoy hanging out and chatting with my training partners after class.

How to Maximize Your First Year of Muay Thai Training

To get the most out of your first year of Muay Thai training, consistency is king.

Whether it be two, three, or four days each week, pick a couple of set days per week and make it a point to not missing training on those days.

Aside from attending classes regularly, it is also strongly recommended to supplement your training with additional cardio and strength exercises.

Some good exercises to add in on your own:

  • jumping rope
  • sprints
  • weight training (complex movements)
  • kettle bell work
  • additional core work (planks, leg raises, dragon flags)
  • shadow boxing
  • bag work

Focus on mastering the basics (remember technique over power), and don’t be afraid to ask questions or seek feedback from instructors and more experienced students.

How to Progress Quicker in Muay Thai

To progress more quickly in Muay Thai, invest time in refining your techniques through repetition and drills.

For some examples (also see below for our full section on tips for beginners):

  • Always push yourself (learn to be comfortable being uncomfortable
  • Practice keeping your hands up
  • Always be ready to throw another kick. After a combo or technique your balance should be good to go right back into it (this will create good footwork.)
  • Practice the same kick or strike 200 times a day
  • Be deliberate with your training and sparring*

Finally, sparring (early and as soon as your comfortable) will launch your improvement. Especially sparring with with more experienced partners can also help accelerate your learning and development.

Stance, Posture, and Basic Footwork

The Muay Thai stance involves keeping your feet shoulder-width apart, with your lead foot slightly forward and the rear foot at a 45-degree angle. Your hands should be raised to protect your face, with elbows close to your body.

Proper footwork is essential for maintaining balance, generating power, and avoiding strikes.

In Muay Thai, stance and footwork are the foundation of all movements, whether it’s for offense or defense. A strong stance and proper footwork provide a solid base for executing techniques with power, balance, and stability.

Muay Thai Stance

A proper Muay Thai stance is crucial for a beginner to learn, as it sets the foundation for all movements in the sport. The stance is created by placing the feet in a specific way, which provides balance and stability.

A right-handed fighter’s stance in Muay Thai is achieved by

  • starting with both feet lined up at shoulder distance apart
  • with your left foot take one small half step forward
  • then angle your left foot to about a 45-degree angle inward
  • finally, angle your right (rear) foot to almost 90 degrees
  • in this stance you should keep the majority of weight over your toes for better balance and movement

Posture in Muay Thai

Once you’re in the proper stance, the next important aspect is posture.

In Muay Thai, the posture should be tight, and a slight bend in the knees helps with generating power and torque. The lead shoulder should be in line with the heel of the lead foot.

This will keep you in the right position to both attack and defend.

Footwork Basics

Footwork is another essential foundation in Muay Thai that is often overlooked or brushed past, it helps fighters to move around the ring, evade strikes, and set up attacks.

A beginner must learn the various types of footwork in Muay Thai, such as

  • stepping forward
    • when advancing, push off the rear foot and step forward with the leading foot.
  • stepping backward
    • when retreating, step back with the back foot and push with the front foot
  • shuffling
  • pivoting

It is important to note that a fighter’s footwork should be light and fluid (heavy footwork can make the fighter predictable and slow)

Maintaining proper posture and balance is crucial for fluid movement in the ring, making it essential to have a correct stance at all times in Muay Thai.

Footwork significantly impacts various aspects such as overall mobility, strike power, and self-defense capabilities.

As you embark on your Muay Thai journey, prioritize mastering the fundamentals, beginning with your stance and footwork.

Follow the advice in the previous section to position your feet correctly—avoid parallel alignment or placing one foot in front of the other.

Strive for a smooth, rhythmic movement while ensuring your feet never cross to maintain balance.

  • As mentioned in the earlier section, keeping your heels slightly elevated is vital for balance
  • Maintain a consistent distance between both legs, with each shoulder aligned with the heel of the corresponding foot.

Your back foot serves as the pivot point for movement and power generation during strikes. It is essential to practice the movement of both feet regularly to confidently control your body movements.

To practice your stance you can:

  • shadow box frequently
  • do some light sparring with a training partner

What Is the Guard in Muay Thai

A proper guard is essential in preventing injuries and protecting the most vital parts of the body.

*Unlike in boxing, where the chin is tucked in, in Muay Thai, the fighter’s chin is up but slightly tilted down, which allows for better peripheral vision.

*The elbows should point slightly outwards to protect the fighter from strikes to the body

*The hands should be up with the lead arm level with the bridge of the nose and the rear hand level with the mouth.

Pro Tip: It’s important to keep the chin up, as tucking it in can leave the fighter open to being grabbed and clinched.


Muay Thai punches include the jab, cross, hook, and uppercut.

  1. The jab is a quick, straight punch thrown with the lead hand
  2. the cross is a powerful, straight punch thrown with the rear hand
  3. Hooks involve swinging the fist in a horizontal arc, targeting the side of the opponent’s head or body.
  4. Uppercuts are thrown with an upward motion, aiming to strike the opponent’s chin or body.

Here is a breakdown of the basic punches for Muay Thai beginners to master:

Learning the Jab

Although the jab is unlikely to result in a knockout, it serves multiple purposes and is crucial for aspiring fighters to master.

The jab is energy-efficient and quick to land.

It’s main uses are:

  • used as a feint
  • gauge distance
  • setup other punches/kicks

When throwing a jab, keep these points in mind:

  • Keep your elbows down, with your rear hand protecting your chin
  • Rotate your fist just before contact, keeping your elbow down until this motion
  • Quickly retract your jab to protect against counterattacks and maintain the jab’s snap


The hook can be thrown with either the lead or rear hand. It may be more challenging to master but can be highly effective if landed on the opponent’s jaw. It is known for its intense knockout power and ability to combine with other strikes.

To improve the (lead) hook technique, follow these steps:

  • From a defensive guard keep your lead arm parallel to the floor with your elbow up and rear hand protecting your chin.
  • Bend your knees and drop your shoulder slightly
  • Pivot the lead foot, and rotate your hips and shoulders clockwise to generate power.
  • Ensure both feet point to the right and toward the target upon impact.
  • Avoid overextending or telegraphing the punch


The cross (or straight punch in western boxing), is the second-fastest punch and one of the most used strikes in the sport. It can be powerful enough to cause significant damage to your opponent and definitely has knockout potential.

Practice one-twos (jab-cross) is strongly recommended before advancing to more complex techniques.

Here are some quick tips for throwing a cross:

  • Consider setting up a cross by using a quick jab first
  • Always begin in a defensive stance with elbows down, guard up, and opponent in range.
  • Extend your rear arm fully, pivoting your rear foot, leaning forward slightly, and bending your knees.
  • Twist your body counterclockwise during this movement.
  • Rotate your fist so your palm faces downward just before contact.
  • Keep your lead hand protecting your chin from a counter shot.
  • Retract the punch immediately for added snap and protection.


The uppercut is an excellent close-range shot with devastating power.

However, proper technique and timing are crucial to avoid leaving yourself vulnerable to elbow and knee strikes or clinches.

An uppercut is countered by a cross, so be sure to be defensively sound and within range when throwing an uppercut. It is also best used in combination with other strikes.

Here are some tips for throwing an uppercut

  • Again, start from a defensive stance.
  • Make sure you are in range and consider using it in combination with other strikes
  • Bend your legs and lower your shoulders slightly.
  • Protect your jaw and chin with the hand you are not throwing with.
  • Drive up with your legs, forcing your arm through the target.

Elbows in Muay Thai

Elbows are a distinctive feature of Muay Thai and can be used offensively and defensively. Common elbow techniques include

  • horizontal elbow
  • diagonal elbow
  • uppercut elbow

While many martial artists like boxing undervalue and neglect elbows, this actually benefits Muay Thai practitioners, as it sets them apart from other martial artists and gives them another tool.

Horizontal Elbow

The horizontal elbow is an essential technique for Muay Thai beginners to familiarize themselves with.

Despite being commonly used, its power and effectiveness should not be underestimated. The more you watch Muay Thai, the more you’ll see fighters relying on the horizontal elbow to capitalize on openings.

As with any technique, practice and drilling determine how proficient you can perform this strike.

To do horizontal elbow strike:

  • lift your elbow to a 90-degree angle
  • keep the outer forearm parallel to your opponent
  • Emulate a hook punch’s slashing motion

Diagonal Elbow

My Muay Thai instructor told me to visualize an “X” shape when doing a diagonal elbow.

The crossing points—from top right to bottom left—are where you’ll start and end your strikes, moving both upward and downward in a slicing manner.

Some tips for the diagonal elbow:

  • avoid telegraphing this strike
  • its best used in the clinch
  • stay defensively sound and immediately return to your guard after throw it

The key is landing the strike rapidly without taking any damage.

Upward Elbow

The upward elbow is another powerful strike that can be used in the clinch or when your opponent is in close range.

This technique requires generating upward momentum to target the opponent’s chin, jaw, or nose.

If landed accurately, the force will jolt your opponent’s head backward, with a strong possibility for a knockout or knocking your opponent to the ground.

The upward elbow strike definitely gave me some trouble in the beginning.

Some tips to have a higher success rate with the upward elbow strike:

  • using them in combination or when working from the clinch
  • using feints like a low kick to force them to lower their guard
  • throwing a hook or cross first to again remove their guard

Finally, when throwing an upward elbow, remember to bend your knees before exploding upwards with your elbow toward your opponent.

Downward Elbow

Now, let’s take a look at the downward elbow.

The main difference between the upward and downward elbow is, of course, the strike’s trajectory.

With the downward elbow, you bring power and momentum from 12 to 6 on a clock, rather than 6 to 12.

You can image your elbow as an ax chopping down on wood. This strike sometimes will bother my shoulders so I can’t say I use it frequently, but I recommend trying it and see how it feels for you.

Some tips for the downward elbow:

  • again, make sure you are in range or working from the clinch
  • take a quick step forward then drive your elbow downward
  • you can also use it as a jumping strike and aim to land it at the peak of your jump

Spinning Elbow

Anytime you are spinning or presenting your back to your opponent you are vulnerable.

So the spinning elbow should be saved for later in your Muay Thai journey.

Once you’ve gained confidence and got your Muay Thai fundamentals down, you can try practicing this technique in the gym. You can start by using a heavy bag to test your form and practice.

Even during bag work or shadow boxing, always train as if you could be struck back and be aware of how certain strikes make you vulnerable.

Here are some tips for improving your spinning elbow technique:

  • The spinning elbow should be performed swiftly and you should return to a defensive stance immediately after throwing it
  • Step out with your lead leg crossing your rear leg
  • Twist your body when following through with the spin to generate swing in your rear elbow


Muay Thai kicks include the low kick, body kick, switch kick, and head kick.

  • Low kicks target the opponent’s thigh
  • body kicks aim for the ribs or abdomen
  • switch kick involves a quick change of stance to generate power
  • head kicks are high, circular kicks aimed at the opponent’s head.

The Body Kick

Unlike, boxing where the head is heavily focused, Muay Thai uses a variety of different strikes to inflict maximum amount of damage across the body.

In Muay Thai, fighters who solely target the head are quickly figured out. Consequently, targeting the body is a crucial strategy for any fighter aiming to score points and keep their opponent on their toes. Without the threat of body shots, an opponent will maintain their guard and confidently approach, knowing they won’t be penalized for their advances.

The body kick, or mid-range roundhouse kick, is an essential tool that should be in every Muay Thai fighter’s tool kit.By targeting the opponent’s midsection or arms with body kicks, you can cause damage and make it difficult for them to maintain their guard, thereby creating openings for head shots and potential finishes.

Before going for a a body kick, keep these tips in mind:

  • Maintain proper balance
  • Step forward and shift your weight onto your front foot
  • Whip your rear arm downward while bringing momentum forward
  • Propel your rear leg forward and toward the target (the rib cage is a common target in Muay Thai).
  • As you transition from your stance to connecting your shin with the target, pivot on your front foot and rotate your hip.
  • Finally, immediately return to a defensive stance and guard after making contact.

The Low Kick

Probably the most common kick in Muay Thai is the low kick. It can be used much like a jab to:

  • maintain distance
  • delivery damage
  • setup other combinations
  • get reactions out of your opponent.

By targeting either the inner or outer portion of your opponent’s leg, you can deliver a strike that not only hampers their mobility and equilibrium but can also end a fight.

To master the low kick, you must dedicate ample time to practicing its mechanics and technique. There are several types of low kicks, which can be aimed at the lead or rear leg. The latter is undoubtedly more potent, as it generates greater force from your initial stance.

A few basic low kick pointers to keep in mind include:

  • Kick with your shin rather than your foot
  • Always keep your lead hand raised when executing the kick*
  • As you throw the kick, take a small hop forward, landing with your lead leg’s toes pointing forward and pivoting on your lead foot
  • Swing your rear leg forward and downward while whipping your rear arm down
  • Make sure to rotate your hips, shoulder, and head for momentum

Switch Kick

After practicing the more straight forward kicks in Muay Thai, you should then move onto the switch kick.

It is a graceful technique that can take an opponent by surprise. It’s only effective if you’ve honed the skill and can execute it smoothly and accurately.

As always, strong balance and flexibility are required to perform this strike; poor execution can leave you exposed to sweeps or counters before landing the kick.

When performing a switch kick, remember to:

  • Be light on your front foot before shifting weight to your rear leg.
  • Skip into your switch, moving your front foot back and your rear foot forward.
  • Keep your weight on the balls of your feet.
  • As soon as you’ve switched, push up onto your lead foot’s ball as you turn into the kick.

Head Kick

The head kick is the most devastating kick in Muay Thai, but demands long hours of practice in technique, accuracy, and flexibility.

With my tight hips, it took me months to build up the flexibility to properly throw a head kick.

Given that your leg must travel from the ground to the opponent’s head, this kick can be easily detected and anticipated by an alert fighter.

Employing leg kicks, body shots, roundhouses, and feints are typically the most effective approach for encouraging a fighter to drop their guard and create an opportunity for a head kick.

Though perfecting the head kick requires extensive practice and exceptional balance and flexibility, to land a solid head kick keep in mind the below tips

  • Try to catch your opponent off guard.
  • Set up the kick with feints, 1-2 combinations, and feigned crosses
  • Successfully executing this kick depends on catching your opponent off-balance and exposed
  • You can also consider throwing a fake punch to draw their guard down

Push Kicks (Teeps)

Push kicks, or teeps, are a versatile and effective weapon in Muay Thai.

They can be used to create distance, disrupt an opponent’s rhythm, or set up other strikes. Variations include

  • front push kick
  • lead front teep
  • rear front teep
  • side push kick
  • jumping switch push kick
  • slapping push kick

Given that it has various uses, such as pushing your opponent back, finding range, or even setting up attacks, a seasoned Nak Muay (Thai boxer) will rely on the teep heavily.

The teep is a tool that can be used deftly to disrupt an opponent’s rhythm and keep them at bay, or powerful enough to cause significant damage when aimed at an opponent’s stomach, solar plexus, or in some cases, the face.

Of course, as a beginner, you should concern yourself more with the technique and execution of the kick than aiming to take your opponent’s head off. You should also familiarize yourself with the various types of teep and the specific uses for each one.

Front Push Kick

The most popular of all push kicks, the front teep – also referred to as the straight teep – is a vital weapon in attack and defense.

This kick can be thrown from either your front or rear leg, although the front teep is the more common of the two. As with any comparable kick from the lead or rear leg, there are discernible advantages to both.

Lead Front Teep

The lead front teep is generally the fastest kick in the arsenal of a Thai boxer.

Much like kicks popularized by Bruce Lee in Jeet Kune Do, you are taking your limb nearest to your opponent and usually attacking the closest part of your opponent’s body.

As the lead leg is closest to the opponent, it is not hard to see why. There is no switch involved in the lead front teep, meaning that it can be thrown from almost any position and with lightning speed. An opponent will find it hard to predict this strike, too, especially if they move into range too quickly or it is disguised behind a feint.

The drawback with the lead leg teep is that generating significant power is difficult, as you will almost compromise weight in the strike for speed. That said, there is no doubt that a technical striker will be able to use the combination of speed and an opponent’s balance and distance to forcibly push them back, even against the ropes or into a corner.

In order to generate enough power, a fighter must

  • quickly shuffle, step, or jolt forward with their rear foot
  • extending the lead leg
  • and push into the strike

After spending a good amount of time practicing and drilling the kick, you should find that your technique allows for a significant teep without moving too far forward and less telegraphed movement.

Rear Front Teep

The rear front teep is typically more powerful than the lead front teep.

The reason for this is that there is more opportunity to generate power from the lead leg. However, you will be compromising speed for this increase in power and will also be running the risk of your opponent anticipating the kick before it has landed.

Before throwing the rear front teep, convincing your opponent to tighten up and prepare to guard against another shot can reap huge advantages.

So, if you are looking to potentially land a significant rear front teep that does damage, or earns you a favorable advantage on the judges’ scorecards, ensure that you practice and drill feints in sparring that will prevent your opponent from ever seeing this strike coming.

To perform the front push kick, you should:

  • Ensure you have perfect balance
  • Lift your leg off the ground at a 90-degree angle, raising the knee up towards your chest
  • Extend your leg forward while slightly leaning back
  • Push forward through your target with the ball of your foot/heel for power, or the sole of the foot for a less damaging, pushing strike
  • Ensure that you are generating a snap by driving from your hips in a forward motion

Side Push Kick

The trademark kick of probably the greatest Muay Thai competitor of all time, Samart Payakaroon, the side push kick is an excellent strike to have in your bag of tricks.

The combination of speed and power that can be generated from this kick helped the “Muhammad Ali of Muay Thai” maintain the upper hand over some of the most outstanding fighters in the “Golden Era” of Muay Thai.

While a difficult strike to perfect, the side push kick can be honed over time with the right amount of practice and drilling. As with most strikes, improvement in balance, posture, muscle memory, and technique comes with time.

In order to land this strike,

  • you must straighten your leg out towards the target
  • turning your hips so that your knee cap faces out sideways
  • Your rear foot should start facing behind you but then pivot to the side
  • It should be flat and turned sideways so that you can jump it slightly forward in the direction of your opponent,
  • Then pushing your hips forward, and driving power up into the ball of your foot which will crash against your target.

Tip: Don’t forget to swing your right arm down to help you maintain your balance.

Jumping Switch Push Kick

The jumping switch push kick can be an incredibly spectacular kick when the technique is nailed.

This version of the push kick is arguably the most powerful (and most advanced), given the force that can be generated from the explosive momentum of the jump.

It can be very effective, as the switch can throw an opponent off and create a clearer opening to the target.

As a beginner, it is probably best to leave this one to the side until you have your Muay Thai fundamentals down.

You may have seen Saenchai frequently using the jumping switch push kick – in the beginning of your Muay Thai journey, I would try to hold off on trying to emulate Saenchai and this kick.

Slapping Push Kick

Another more advanced technique is the slapping push kick. While it may not be as popular as other push kicks in Muay Thai its always good to expand your arsenal.

This variant of the push kick is also one that is difficult to master, and as such, you will rarely see it used by fighters.

The idea is to lift the leg and knee high in the air to stomp or slap the sole of the foot on the opponent from the chest upwards.

This type of push kick is an excellent way to counter an opponent that approaches recklessly, as it can give them a nasty surprise on the way into range. In order to pull off this kick, a fighter must have tremendous balance, technical ability, and excellent flexibility.


Knee strikes are a powerful tool in Muay Thai, with different variations targeting different areas of the opponent’s body. These include:

  • straight knee
  • curved knee
  • diagonal knee
  • horizontal knee
  • long knee
  • small knee
  • flying knee

For many combat sports enthusiasts around the world, Muay Thai is synonymous with knee strikes.

Knee strikes can be your ticket to overcoming the challenge of any opponent, outside or inside of the clinch. From short-range knee strikes to flying knee variants, the sheer power and effectiveness of these strikes have led to many mixed martial artists basing their stand up game almost exclusively on Muay Thai. Knees can be big business inside the ring or cage.

The Muay Khao (knee fighter) style is based on the heavy use of knees. Fighters such as the legendary Dieselnoi, Petchboonchu FA Group, and Sagetdao Petpayathai are regarded among the premier knee fighters of all time.

Straight Knee

As the most direct knee strike in Muay Thai, the straight knee is likely the first that you will learn.

Usually targeted at the opponent’s torso, the straight knee can be landed from inside or outside the clinch and directed at the chest area beneath the breastbone. Make no mistake, if you land this strike, it will not go unrecognized by your opponent.

If you can grasp their head down in the clinch, you can use the upward momentum and thrust land a devastating knee strike.

Mastering the straight knee should be one of the goals fo any beginner.

Some tips when throwing the (rear) straight knee strike:

  • Step forward while fully extending the front leg
  • To build power from your hips, push them forward to gain momentum
  • Extend the knee diagonally while aiming for the opponent’s upper abdomen – the positioning of the knee makes the strike more effective
  • Lean back in order to generate more force
  • Keep your chin into your chest for protection
  • Your kneeing shin should be slightly vertical when landing
  • When throwing from mid-range, push your front elbow out to protect from counters and help you maintain balance

Curved Knee

The curved knee is another perfect technique to learn as a beginner.

This knee strike is most effective in short range, such as in very close clinches.

You can aim this shot at your opponent’s sides, such as their ribs, hips, and thighs. While this type of knee is unlikely to hurt your opponent as much as other knees, it can be very effective at wearing them down and taking a little out of their gas tank.

Some things to keep in mind for throwing a curved knee:

  • Ensure you have a strong position in the clinch
  • Take a step to the side or rotate your opponent’s body slightly at an angle
  • Take a short step back and fire the knee into their side
  • Rotate your hips as you curve your knee into your target

Diagonal Knee

Another close to mid-range knee strike is the diagonal knee which is effective outside or inside the clinch.

The mechanics of this knee make it a difficult strike to anticipate and a potential showstopper if landed correctly. When throwing the diagonal knee, you should aim for your opponent’s sides, especially the ribs.

When throwing the diagonal knee from a loose clinch:

  • Take a small step backward on your front foot
  • Bring your striking leg forward at the same time
  • Twist your leg slightly so that the part of your leg from the knee down is pointing at an outward 45-degree angle at the point of contact

Horizontal Knee

Many fighters frequently use the horizontal knee in both offense and defense.

Given that the strike is fairly easy to land, with the right technique, this knee can be your saving grace at times.

In fact, some fighters will use it defensively by moving into a horizontal knee guard as soon as they have made contact, as this can create a barrier between a competitor and their opponent.

The horizontal knee is effective when thrown from the rear and lead legs.

When in the clinch, the switch can also catch an opponent off guard, which adds to the variety of this knee strike.

However, if not executed properly, you can expose yourself to being swept off your standing leg, so work hard on your balance and how to gain leverage over your opponent in the clinch while drilling this strike.

When throwing the horizontal knee keep these tips in mind:

  • Lift the throwing leg up so it is parallel to the floor
  • Explode forward while twisting your shin into the target
  • Pivot on the standing leg and twist in order to build power

Long Knee

The long knee is a strike that is most effective when thrown from long range, rather than short or mid-range unlike other knee strikes.

The building of momentum allows for a more explosive impact, making it a potentially very devastating.

Even if your opponent sees the strike coming and has their guard in place, this may not be enough to stop you from breaking through their defense and causing them trouble.

A few tips for the long knee:

  • Don’t step straight into your opponent, but angle out slightly.
  • Elevate from your front foot with a twist, while driving the knee into your target.
  • Ensure the knee is speared into the body of your opponent.
  • Drilling this knee at a slow pace is actually more difficult than throwing it with speed, so pick up the pace when practicing it.

Small Knee

The small knee is a solid strike that can be used in the clinch.

By shooting small, quick knees into your opponent’s thighs, you can take some of their mobility away.

As such, you can slow the opponent down and make their own kicks and knees less impactful.

Additionally, the small knee strike can convince an opponent who has the upper hand in the clinch to break off, allowing you to readjust.

Flying Knee

Last, but by no means least, is the flying knee. While this technique is far from what a beginner should be focusing on, it’s a good bet that you are here for this one.

While you need to have sufficient technical knowledge and a developed balance and posture to land this strike, with the right amount of practice and dedication, you can pull it off.

This strike really works when an opponent is not expecting it.

Now, disguising a flying knee is one of the most difficult things you are going to be able to do against an opponent in Muay Thai. You may have seen a number of extraordinary flying strike KOs in MMA, but given that these have been mostly landed when an opponent has been shooting for a take down – something that you will not be able to avail of in Muay Thai – your chances of landing this strike will be limited.

There are many stages to pulling off a spectacular flying, with the setup a crucial part of the strike. This requires a solid understanding of the Muay Thai fundamentals, which might be a little advanced for you at this time.

However, when landing a flying knee, here are a few tips:

  • Ensure you are within range of your target
  • When throwing the knee, ensure you explode upwards, bending your knees slightly before you drive up
  • Rotate your lead hip back and vice versa
  • Point your knee out as you hit the peak of your jump
  • Keep your chin guarded for counters

Clinch Work

If you have a background in other grappling based martial arts, you’re ahead of the game here.

The clinch is a close-range grappling technique unique to Muay Thai, where fighters use their arms to control the opponent’s head and upper body. From the clinch, fighters can execute various strikes, sweeps, and take downs. It’s essential to learn different clinch grips, attacks, and defenses to excel in this aspect of the sport.

The clinch is one of the most important aspects of Muay Thai and what separates it from other striking based martial arts.

A strong clinch game can be the difference between winning and losing making it a crucial skill to learn.

In basic terms, the clinch is akin to grappling on the feet with the aim of dominating your opponent in order to land significant close-range strikes, score points on the judges’ scorecards, or even to wear them down and cause damage that you can exploit in the fight.

There are a number of offensive and defensive benefits a master of the clinch can avail of, but honing your clinch technique to a solid level will take much practice.

Well-known clinch fighters include Muay Thai legends such as Dieselnoi, Petchboonchu FA Group, and Sagetdao Petpayathai.

The Basics of the Clinch

Benefits of the Clinch in Muay ThaiStrikes That Work Best from the Clinch
– Dominating control over an opponent– Knees
– Reducing the risk of strikes– Elbows
– Tiring out your opponent– Short hooks
– Setting up throws and sweeps– Uppercuts
– Closing the distance– Foot stomps
– Controlling the fight’s pace– Shoulder strikes
– Creating opportunities for attacks
– Neutralizing an aggressive opponent

The clinch can benefit a fighter that is looking to fight on the inside. A fighter who prefers clinch fighting is not always the stronger and larger of the two, as technically superior fighters can dominate those who are bigger than them. However, for the most part, the stronger fighter – and especially Muay Khaos (knee fighters) – will base their game on the clinch.

Here are a few basics of the clinch:

  • Relax. Be fluid and balanced when working from the clinch
  • The clinch is effective when looking to control your opponent
  • The mechanics of the clinch involve the placement of the arms over the joints of the opponent’s, to keep them suspended and unable to block, parry, and evade
  • By closing the distance between you and your opponent – through various strikes, feints, and a combination of both – you can grab them and enforce dominance over them
  • Controlling the head and neck ensures that you can land elbows and knees while restricting their ability to defend themselves
  • Pulling an opponent’s head down allows a fighter to land devastating knees or elbows that can end a contest

Different Types of Clinch Grips

There are a number of variations of the clinch that every fighter must learn in order to be efficient inside the ropes. Below, you will find the three main types of clinches used in Muay Thai:

  • The Single Collar Tie Clinch

Performed by grasping opponent’s head or neck with one arm while pulling their shoulder down with the lead arm. The lead elbow should lock into the opponent’s bicep and forearm

  • The Double Collar Tie Clinch

Using both hands, a fighter will clasp the back of the opponent’s head while keeping it in position with the use of the elbows. So, place an elbow on each side of the head and the shoulders and enforce a tight grip that gives you the leverage to control their head.

  • The Double Under hook Clinch

Performed by placing both of your arms underneath the arms of your opponenet
Many smaller and lighter opponents gravitate to this technique as it helps them to deal with taller opponents.

Basic Attacks from the Clinch

Clinch Position in Muay ThaiBasic AttacksBasic DefensesOther Details Related to the Clinch
Inside Control (Plum)– Knees– Pummeling for position– Focus on maintaining control and balance
– Elbows– Hand-fighting– Use head pressure to control the opponent
– Short hooks– Hip control– Stay on the balls of your feet
– Uppercuts– Break the clinch– Avoid crossing your feet
– Foot stomps
– Shoulder strikes
Outside Control– Knees– Circle away– Use footwork to create angles
– Elbows– Hand-fighting– Maintain distance to avoid plum clinch
– Long hooks– Defend against knees– Stay on the balls of your feet
– Straight punches– Break the clinch– Avoid crossing your feet
Over-Under Control– Knees– Pummeling for position– Focus on maintaining control and balance
– Elbows– Hand-fighting– Use head pressure to control the opponent
– Short hooks– Hip control– Stay on the balls of your feet
– Uppercuts– Break the clinch– Avoid crossing your feet
– Foot stomps
– Shoulder strikes

Naturally, you will have limited attacking opportunities in the clinch as you will be up close and personal with your opponent.

Alternatively, you can work on your shortest of short-range strikes which means that elbows, knees, and punches will be your most promising methods when landing strikes.

Control is key in the clinch. If you have dominant control over your opponent you can then land very effective strikes.

Some more tips on the clinch as well as attacks and defense:

  • you will need to spend a lot of time practicing the clinch if you want to get good at it
  • keep your head/neck upright and stiff.
  • when your forearms are around their neck, try to dig your elbows into their collarbone. That will hurt them and make them not come forward.
  • if you struggle with balance in the clinch focus on foot position, weight distribution as well as understand what your opponent may be vulnerable to based on their own stance
  • keep your hips close to theirs. Makes it harder for them to knee straight (they can still do turning knees).
  • if your opponent grabs your head first and you aren’t standing straight, have your elbow downwards so when they knee, they hopefully knee your elbow which would hurt them more than you.

Finally, if you have done any other grappling based martial arts you know that attempting to control someone will eat up a ton of energy. So be away of your cardio and energy expenditure when playing a more clinch based game.

Basic Defense in the Clinch

Aside from being tied up, having your neck and shoulders cranked, and running the risk of being swept off your feet, you will need to protect yourself from eating shots while in the clinch.

*As knees are the most common strikes from inside the clinch, keeping your hips as close to your opponent as possible will help prevent them from gaining dominance.

*Your posture will also be very important, so, ensure that you stand as upright as possible in order to keep your head from being grabbed.

*Don’t put your chin too high in the air, however, as you could provide your opponent with the perfect opportunity to land an elbow on your chin.

The key to basic clinch defense is a lot of practice with a training partner and plenty of exposure to being in a position where you are uncomfortable.

Different styles of Muay Thai

There are various styles of Muay Thai, each emphasizing different aspects of the sport. Some fighters may focus on powerful punches and low kicks, while others may specialize in knee strikes or clinch work. Experimenting with different styles can help you find the approach that best suits your strengths and preferences.

StyleDescriptionFamous FightersIdeal Body Type
Muay FemeuTechnical style focused on teeps, footwork, head movement, leg sweeps, and other technical aspects.Samart Payakaroon, Saenchai, LerdsilaAgile, quick, and well-coordinated
Muay TaeKicking style that emphasizes powerful roundhouse kicks and maintaining distance.Samkor Kiatmontep, Apidej Sit-Hirun, BuakawTall, long legs, strong legs
Muay MatPunching style that combines western boxing and low kicks in various combinations.Sagat Petchyindee, Rob Kaman, Ernesto HoostStrong upper body, good hand speed
Muay KhaoKnee-focused style that uses the Thai clinch and constant pressure to wear opponents down.Dieselnoi, Langsuan Panyuthapum, LumnammoonTall, long legs, strong clinch game
Muay SokElbow-focused style that uses the clinch and targets the face with sharp elbow strikes.Yodkhunpon Sittraiphum, Muangthai, KaruhatShort, powerful arms, strong clinch game
Muay PlumEmphasizes both knees and elbows in the clinch and is effective at scoring well.N/AStrong clinch game, versatile
Muay BoukTank/zombie style that focuses on relentless forward pressure and stamina.N/AHigh endurance, strong chin
Muay KhonArtistic and graceful style that emphasizes the traditional aspects of Muay Thai.N/AN/A

If you like a certain style, I would see what fighters are effective in that style and if they have the same build as you I would strongly recommend experimenting and trying out different techniques/combos from that style.

  1. Muay Femeu/Femur: This technical style emphasizes teeps, footwork, head movement, leg sweeps, and other technical aspects. Fighters who excel in this style are known for their fluid movements, evasiveness, and ability to control the fight’s pace. Muay Femeu is well-suited for fighters of any body type who possess excellent balance, coordination, and reflexes. Notable practitioners include Samart Payakaroon, Saenchai, and Lerdsila.
  2. Muay Tae: Muay Tae focuses on powerful roundhouse kicks, often thrown from a distance. This style is characterized by relentless leg attacks, aiming to break through hand blocks with the sheer velocity of the kicks. Muay Tae is best suited for tall fighters with long legs, as they can use their reach advantage to deliver powerful kicks from afar. Some prominent Muay Tae practitioners are Samkor Kiatmontep, Apidej Sit-Hirun, and Buakaw.
  3. Muay Mat: This punching style combines elements of Western boxing and Muay Thai, with a strong emphasis on punches and low kicks. Muay Mat fighters often use various combinations to cripple their opponents’ ability to walk, kick, or generate power in their legs. This style is suitable for fighters with a robust upper body and powerful punches, regardless of their height. Notable Muay Mat fighters include Sagat Petchyindee, Rob Kaman, and Ernesto Hoost.
  4. Muay Khao: Muay Khao is a knee-focused style that relies heavily on the Thai clinch to deliver powerful knee strikes to the opponent’s body. This pressure style aims to wear down the opponent by staying close and attacking constantly. Muay Khao is best suited for tall, lean fighters with strong core muscles and a good clinching game. Some well-known Muay Khao practitioners are Dieselnoi, Langsuan Panyuthapum, and Lumnammoon Sor Sumalee.
  5. Muay Sok: Similar to Muay Khao, Muay Sok emphasizes clinching but places a stronger focus on elbow strikes to the face. These elbow attacks can open up cuts, cause swelling, and even knock out opponents. Muay Sok is suitable for fighters with strong upper body strength, regardless of height, who excel in close-range combat. Prominent Muay Sok practitioners include Yodkhunpon Sittraiphum, Muangthai PK Saenchai Muaythaigym, and Karuhat Sor. Supawan.
  6. Muay Plum: This style is characterized by strong inside and outside knees, elbows, and clinch work. Muay Plum fighters must be skilled in both knee and elbow strikes to score well. This style is suitable for fighters with a solid clinch game, strong core muscles, and upper body strength, regardless of height.
  7. Muay Bouk: Also known as the tank or zombie style, Muay Bouk overlaps with Muay Mat but is characterized by relentless forward pressure and exceptional heart and stamina. Fighters who employ this style continually march forward, absorbing strikes while dishing out their own. Muay Bouk is suitable for fighters with a sturdy build, high pain tolerance, and exceptional endurance, regardless of height.
  8. Muay Khon: Muay Khon focuses on the artistic and graceful aspects of Muay Thai. It emphasizes the traditional aspects of the martial art, including the Wai Kru Ram Muay (a pre-fight ritual dance) and the art of demonstration. This style is suitable for fighters who appreciate the cultural and historical aspects of Muay Thai and prefer a more traditional approach.

Muay Thai Tips for Beginners

1. Hit the gym at least twice a week

Consistency is key in Muay Thai, and attending classes at least twice a week will help you build a strong foundation and make steady progress. As your skills and conditioning improve, you may increase the frequency of your training sessions to further accelerate your development.

2. Mix in some cardio

Cardiovascular fitness is essential for Muay Thai, as it allows you to maintain a high work rate throughout training and competition. Incorporate regular cardio exercises, such as running, cycling, or swimming, to improve your endurance and overall fitness.

3. Focus on technique

Focusing on proper technique is crucial for effective strikes and minimizing the risk of injury. When practicing, prioritize precision and accuracy over speed and power. As your technique improves, you can gradually increase the intensity of your strikes.

4. Strengthen your legs

Strong legs are vital for generating power in kicks and maintaining balance during footwork and clinching. Incorporate lower body strength exercises, such as squats, lunges, and calf raises, to build leg strength and improve overall performance.

5. Stretch

Flexibility is essential for Muay Thai, as it allows for a greater range of motion and helps prevent injuries. Incorporate regular stretching exercises, such as dynamic stretching before training and static stretching afterward, to maintain and improve flexibility.

6. Be social

Connecting with fellow students and instructors can help create a supportive and enjoyable training environment. Engage with your training partners, ask questions, and seek feedback to enhance your learning experience and foster lasting friendships.

7. Keep your guard up

Maintaining a strong guard is crucial for protecting yourself from strikes and setting up counterattacks. Always keep your hands up and elbows close to your body, and be mindful of your guard during all training exercises and sparring sessions.

8. Eat well

Proper nutrition is essential for fueling your body and supporting recovery from intense training. Consume a balanced diet rich in lean proteins, complex carbohydrates, healthy fats, and fruits and vegetables to ensure you have the energy and nutrients needed for optimal performance.

9. Take some 1-on-1 sessions

Private lessons can provide personalized instruction and feedback, helping to accelerate your progress and address any specific areas of weakness. Consider investing in occasional 1-on-1 sessions with an experienced instructor to fine-tune your skills and technique.

10. Rest and recover

Adequate rest and recovery are essential for preventing over training and reducing the risk of injury. Ensure you get enough sleep, and incorporate rest days and active recovery activities, such as yoga or light stretching, to promote optimal performance and overall well-being.

11. Drink plenty of water

Staying hydrated is crucial for maintaining optimal physical performance and preventing fatigue during training. Drink water before, during, and after your training sessions to ensure you remain adequately hydrated, and adjust your intake based on the intensity of your workouts and environmental factors.

12. Invest in decent gear

Investing in quality gear can improve your training experience and provide better protection during sparring and competition. As you progress in Muay Thai, consider upgrading your gloves, shin guards, and other equipment to enhance your comfort, safety, and performance.

13. Turn up early

Arriving early to class allows you to warm up properly, mentally prepare for training, and potentially receive additional guidance from the instructor. It also demonstrates dedication and respect for the sport and your training partners.

14. Switch partners regularly

Training with a variety of partners exposes you to different styles, techniques, and challenges, helping you become a more versatile and adaptable fighter. Make an effort to switch partners regularly during drills and sparring sessions to enhance your learning experience.

15. Drill The Basics

Repetition is key to mastering the foundational techniques of Muay Thai. Dedicate time during each training session to drilling the basics, such as punches, kicks, knees, and elbows, focusing on proper form and execution.

16. Aim For Consistency

Consistency in training is essential for steady progress and skill development. Establish a regular training schedule, and maintain a consistent effort level during each session to maximize your improvement over time.

17. Be Open To Feedback

Constructive feedback from instructors and training partners can help identify areas for improvement and accelerate your progress. Be open to receiving feedback, and apply the advice to refine your technique and performance.

18. Skipping Rope (Jump Rope)

Skipping is an excellent form of cardiovascular exercise and is often incorporated into Muay Thai warm-ups and conditioning workouts. A good quality jump rope is a valuable addition to your training equipment.

19. Use A Focus Mitt

Focus mitts are a versatile training tool that can help improve your striking accuracy, timing, and speed. Incorporate mitt work into your training regimen, working with a partner or instructor to practice techniques and combinations.

20. Don’t Stop on Your Off Days

On days when you’re not training at the gym, stay active and engaged in your Muay Thai development. Use your off days to work on your conditioning, flexibility, and mental game, and review techniques or study fight footage to deepen your understanding of the sport.

Even More Tips for Muay Thai:

  • When looking for a gym, choose one where the instructor and more veteran practitioners are friendly, patient, and be sure to introduce yourself to everyone
  • Roll down the waistband of Thai shorts to avoid discomfort during training.
  • Don’t worry about looking silly when starting out.
  • Clinching is crucial, so be proactive about asking to spar clinching and fight for position.
  • Practice a lot of kicks, ideally 150-250 a day, alternating five on each leg, and focus on form to harden shins.
  • Invest in ice/heat packs and Thai oil for recovery and relief.
  • Do core exercises such as planks and L-sits to improve your core strength.
  • Stretch dynamically before class and statically afterwards.
  • Eat daily protein for recovery and have a fruit before class.
  • Focus on technique when practicing pad work, including twisting the hip and keeping the guard up.
  • Start sparring after six months to drop bad habits, improve balance, and fight readiness, starting slow and light.
  • Take occasional one-on-one sessions and write everything down to focus on corrections.
  • Clean and disinfect any cuts or abrasions before training and avoid going barefoot in the bathroom or locker room/showers.
  • Use technique over power and don’t forget to practice kicks with both legs.
  • Take it slow and don’t use full power until your technique is smooth.
  • Incorporate cardio into your training.
  • Learn how to hold pads.
  • Master the basics, even if they seem boring.
  • Don’t be embarrassed to ask for help and take feedback from veterans seriously.
  • Always keep your hands up
  • Again, if you can afford it invest in quality equipment
  • Focus on good footwork to improve your movement and balance.

Finding the Right Muay Thai Gym and Preparing for Your First Lesson

How to Find the Right Muay Thai Gym

Finding the right Muay Thai gym involves researching local facilities, considering factors such as location, schedule, pricing, and instructor qualifications. Visit potential gyms, observe classes, and speak with instructors and students to gauge the atmosphere and training quality. Look for a gym that aligns with your goals, offers a welcoming environment, and provides experienced and knowledgeable instruction.

Here are some tips:

  1. Research: Look for gyms in your area through online searches or by asking friends and family for recommendations. Read reviews and testimonials to get a feel for the gym’s reputation and training quality.
  2. Prioritize your goals: Determine your objectives for joining a Muay Thai gym. Are you looking for fitness, self-defense, or competition training? Find a gym that caters to your specific goals.
  3. Visit the gym: Visit potential gyms during their regular training hours to observe the atmosphere, cleanliness, and overall vibe. Talk to the trainers and students to get a sense of the gym culture.
  4. Check the credentials: Research the gym’s trainers and their experience in Muay Thai. Look for instructors with a strong background in the sport, as well as experience teaching and coaching.
  5. Class size and structure: Consider the size of the classes and the student-to-instructor ratio. Smaller class sizes often mean more individualized attention and instruction.
  6. Training equipment: Ensure the gym has the necessary equipment, such as heavy bags, Thai pads, boxing gloves, and a proper training area with a ring or matted space.
  7. Schedule: Check the gym’s schedule to see if the class times and frequency suit your availability. Some gyms offer morning, evening, and weekend classes, while others may have a more limited timetable.
  8. Trial classes: Many gyms offer a free trial class or a discounted introductory package, allowing you to try out the gym before committing to a membership. Take advantage of these offers to see if the gym is a good fit for you.
  9. Pricing and contracts: Compare membership fees, contract terms, and any additional costs (such as equipment rental or required uniforms) to make sure the gym fits within your budget.
  10. Location: Consider the gym’s proximity to your home or workplace, as this will affect your ability to attend classes regularly. Ideally, choose a gym that is convenient and easy to access.

How to Prepare for the First Muay Thai Lesson

To prepare for your first Muay Thai lesson, ensure you wear comfortable athletic clothing and have any necessary gear, such as hand wraps and gloves.

Arrive early to complete any paperwork, familiarize yourself with the gym, and warm up properly before class begins.

Introduce yourself to everyone, be open to learning, and don’t be afraid to ask questions or seek guidance from instructors and fellow students.

Remember, you shouldn’t feel pressured to join any gym so before signing anything make sure that it is a friendly and positive environment.

What should I do in my first Muay Thai class?

In your first Muay Thai class, focus on listening to the instructor and following their guidance. Do not feel pressure to learn and retain everything – just pick one or two strikes/techniques and focus on remembering and drilling those.

Don’t be afraid to ask questions or seek clarification if you’re unsure about a technique or drill.

Remember to pace yourself, stay hydrated, and prioritize proper form over speed or power. Most importantly, have fun and enjoy the learning process.

What to Wear for Muay Thai Training

For Muay Thai training, wear comfortable, breathable athletic clothing that allows for a full range of motion.

  • Most practitioners wear Muay Thai shorts or athletic shorts, along with a lightweight t-shirt or tank top.
  • For women, a supportive sports bra is recommended. Avoid wearing loose or baggy clothing, as it can interfere with your movements and poses a safety risk during training.

How Can I Learn Muay Thai at Home?

While training at a gym with professional coaches and instructors and sparring with other experienced Muay Thai fighters will always be best, if you are not able to train at a Muay Thai gym there are some things you can do at home.

First here is a pros/cons list on training at home:


  1. Convenience: You can train at any time that suits your schedule, without having to commute to a gym.
  2. Cost savings: Learning Muay Thai at home can save you money on gym memberships, transportation, and training fees.
  3. Personalized pace: You can progress at your own pace, focusing on techniques that interest you the most or areas you need to improve.
  4. Privacy: Training at home allows you to practice without feeling self-conscious or judged by others.
  5. Customization: You can set up your training space according to your preferences, including equipment and workout routines.


  1. Lack of professional guidance: Without an experienced instructor, you might develop incorrect techniques or bad habits that can be hard to correct later.
  2. Limited feedback: Training alone means you won’t have a partner or coach to provide immediate feedback or suggestions for improvement.
  3. Reduced motivation: The social aspect of training at a gym can be motivating, and without it, you might find it harder to stay committed to your training.
  4. Safety concerns: Practicing some techniques without proper supervision or a training partner may increase the risk of injury.
  5. Less variety: A gym offers a wider range of training equipment, partners, and opportunities to spar or participate in organized classes, which can enhance your learning experience.

What Equipment Do You Need to Train Muay Thai at Home?

Here is some equipment that we’d recommend if you plan to train at home:

  1. Heavy bag (preferably a 6-foot-long Muay Thai bag)
  2. Jump rope
  3. Gloves and hand wraps
  4. Shin guards (optional, for practicing kicks)
  5. Thai pads or focus mitts (if you have a training partner)
  6. Timer or stopwatch

Muay Thai Attire and Common Beginner Concerns

Is Muay Thai Dangerous?

While Muay Thai is a contact sport with inherent risks, training in a safe and controlled environment with experienced instructors can minimize the danger. Proper technique, protective gear, and adherence to gym rules and guidelines help ensure the safety of all participants.

As with any physical activity, there are inherent risks and potential dangers involved in practicing Muay Thai. However, understanding these risks and taking precautions can help minimize the possibility of injury.

Some key points to keep in mind:

  • Any contact sport carries some level of risk, and Muay Thai is no exception.
  • Proper training, equipment, and technique can significantly reduce the risk of injury.
  • Injuries in Muay Thai can range from bruises and cuts to more severe issues such as tendon injuries or concussions.
  • Sparring in Muay Thai can be dangerous if not done correctly or with the proper safety measures in place.

Is Muay Thai Sparring Dangerous?

Sparring in Muay Thai allows practitioners to practice techniques and strategies in a controlled, semi-competitive environment. While there is an inherent risk of injury during sparring, following gym rules and guidelines, using proper protective gear, and maintaining a respectful attitude towards your training partners can help minimize the danger.

Some factors that can contribute to the risk of injury during Muay Thai sparring include:

  • Insufficient protective gear: Wearing appropriate protective equipment, such as headgear, mouth guards, shin guards, and gloves, is crucial for reducing the risk of injury during sparring sessions.
  • Inexperienced or aggressive partners: Sparring with a partner who lacks experience or has a tendency to be overly aggressive can increase the likelihood of injuries. It is essential to choose training partners who prioritize safety and technique over winning the sparring match.
  • Lack of supervision: Sparring sessions should always be supervised by an experienced instructor or coach who can intervene if necessary and provide feedback on proper technique to minimize the risk of injury.
  • Poor technique: Practicing and refining proper techniques can help reduce the risk of injuries caused by incorrect movements or strikes.

How can I avoid injury while training in Muay Thai?

To minimize the risk of injury during Muay Thai training

  • ensure you warm up properly
  • maintain good form and technique
  • gradually increase the intensity of your workouts
  • Listen to your body, and don’t push yourself too hard if you’re experiencing pain or fatigue.
  • Choose training partners who prioritize safety and technique. A good partner will help you develop your skills without putting you at unnecessary risk.
  • Finally, practice proper recovery strategies, such as stretching, foam rolling, and getting enough sleep.

Common Beginner Injuries (and how to treat them)

Some common beginner injuries in Muay Thai include:

  1. Bruises: Caused by impacts from strikes or contact with training equipment. To treat bruises, apply ice to reduce swelling and inflammation, and consider using a topical arnicare gel or cream to promote healing.
  2. Sprains and strains: These can occur in joints or muscles due to improper technique or overexertion. To treat sprains and strains, follow the RICE method (Rest, Ice, Compression, Elevation) and consult a medical professional if pain or swelling persists.
  3. Shin splints: Often caused by repeated impact from kicks or excessive running or jump roping without proper conditioning. To treat shin splints, rest the affected area, apply ice to reduce inflammation, and consider using a compression sleeve for support. Gradually reintroduce activity, focusing on proper technique and conditioning to prevent recurrence.
  4. Blisters: Blisters can form from friction between your skin and gloves, wraps, or training equipment. To treat blisters, keep the area clean and dry, and use a blister pad or bandage to protect the blister and promote healing.

To prevent injuries, ensure you warm up properly, maintain good form and technique, and progress gradually in intensity and volume during training. Listen to your body, and don’t push yourself too hard if you’re experiencing pain or fatigue. Incorporate proper recovery strategies, such as stretching, foam rolling, and getting enough sleep, to promote overall health and well-being.

Frequently Asked Muay Thai Questions for Beginners

How often should a beginner train Muay Thai?

As a beginner, aim to train Muay Thai at least two to three times per week.

This frequency allows for adequate recovery while still providing enough practice to build muscle memory and improve conditioning. As you become more experienced and your body adapts to the training, you may gradually increase the frequency and intensity of your sessions.

Here is some more info on how often you should train Muay Thai based on your goals, experience, and recovery:

  1. Recreational/Fitness/Beginner: If you’re training Muay Thai for general fitness or as a recreational hobby, 1-2 days per week should be sufficient. This will allow you to learn the basics, improve your conditioning, and enjoy the sport without overwhelming your schedule.
  2. Amateur: If you’re considering competing in amateur Muay Thai events or want to take your training more seriously, you should aim for 3-4 days per week. This will help you build your skills, conditioning, and technique at a faster pace while allowing time for recovery.
  3. Professional: If your goal is to become a professional Muay Thai fighter, you’ll need to dedicate more time to training. Professionals typically train 5-6 days per week, sometimes even twice a day. This level of commitment is necessary to develop the skills, speed, power, and conditioning required to compete at the highest level.

Is Muay Thai Easy to Learn

While the basics of Muay Thai can be learned relatively quickly, mastering the sport takes time, dedication, and consistent practice.

At about the 1 year mark of Muay Thai training, I felt pretty comfortable training and sparring (this of course can vary depending on the person). When I spare against a more advanced fighter, I still feel like they are several steps ahead of me and still easily set traps that I fall into.

Beginners should expect a learning curve and be prepared to invest time and effort into honing their skills. The fundamental techniques, such as punches, kicks, knees, and elbows, can be picked up relatively quickly with proper guidance and instruction.

As you progress in your training, you’ll find that the nuances of the techniques, combinations, footwork, and strategies become more complex. As with any martial art or sport, the more you practice and gain experience, the more comfortable and proficient you will become. Having a good coach or trainer and being committed to regular training will significantly help in the learning process.

How long does it take to get good at Muay Thai

The time it takes to get good at Muay Thai varies depending on the individual’s athletic ability, dedication, and frequency of training.

  • Generally, consistent practice for six months to a year should result in noticeable improvements in technique, conditioning, and overall proficiency.
  • In terms of become good at Muay Thai 5-7 years is about the point where someone is considered and advanced Muay Thai practitioner

Should You Train Muay Thai and BJJ at the same time?

Muay Thai and BJJ go very well together, and honestly, with only these two martial arts you are already a pretty well rounded fighter whether your are fighting in the ring or more concerned with self defense.

Often gyms will offer both Muay Thai and BJJ classes (I know my gym does – which is how I got into Muay Thai originally.)

So, yes, you should train Muay Thai and BJJ as the same time. However, if you are new to both, we recommend starting with one discipline first for at least a couple months then adding the second in. Additionally, you should pay very close attention to your fatigue and recovery.

Since you are training both at the same time, you will have to make sure you are recovering from both properly. So plan to take rest days and ultimately accept progressing slower in each martial art if training them both at the same time.

For more info on sample training splits click here for our post on should you train both BJJ and Muay Thai

Muay Thia Beginner’s Guide – Conclusion

I hope that this Muay Thaii Beginner’s Guide has provided you with some basic info on Muay Thai and has helped prepare you for your first class.

Muay Thia is an excellent martial art – if you have any interest in it whatsoever, I strongly recommend giving a trial class a shot.

It can be learned safely and with the right the gym and instructor you can find a bunch of new friends and a new hobby you can be passionate about.

I know this was a long one but thanks for stopping by and see you next time – Zack