How fit do you need to be to train Muay Thai in Thailand?

What makes it hard

• The heat. February highs in Bangkok average about 34°C (93°F), with about 70% humidity.
• Your shins and feet. Sore shins and swollen tops of the feet are the most common beginner problems.
• Daily training. One session is fine. The second, third, and fourth days are the real test.

Get ready in 8 weeks

1. 1Walk, run, or cycle 3 times a week for 30 minutes.
2. 2Skip rope for a few minutes on most days. It is in every Thai warm-up.
3. 3Do simple strength work: squats, push-ups, and planks.
4. 4If you can, take a few Muay Thai or kickboxing classes at home to learn the stance.
5. 5Talk to your doctor before the trip if you have a health condition.

On the trip

• Drink at least 2 liters of water a day, more on training days. Add electrolytes.
• Take breaks during a session. The trainers expect it.
• Sleep 8 hours. Recovery is when you get better.
• Ice sore shins after training, and rest a day if something hurts more than normal.