Muay Thai in Bangkok for beginners: what your first session is like

A typical session, step by step

1. 1Warm-up: skipping rope or a short run, then stretching.
2. 2Shadow boxing: you practice the moves in the air. The trainers watch and correct you.
3. 3Pads with a Thai trainer: the best part. The trainer holds pads and calls the strikes. Rounds are often 3 minutes.
4. 4Bag work: rounds on the heavy bag on your own.
5. 5Clinch or technique (sometimes): for beginners, this is light and slow.
6. 6Conditioning and stretch: push-ups, sit-ups, and a cool-down.

What beginners do differently

• You learn the basic stance, the jab, the cross, the teep (push kick), and the round kick first.
• The trainer slows down for you and shows you each move.
• You can take a break when you need one. Nobody expects you to keep up with fighters.
• Sparring comes much later. Most beginners do not spar at all on a short trip.

Your first week

• Expect sore shins and tired feet. This is normal.
• One session a day is plenty at first. Many gyms suggest that beginners start with one.
• Drink at least 2 liters of water a day. Bangkok is hot.
• Sleep and eat well. Recovery is part of training.