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How Many Days a Week Should I Train Muay Thai?


So, you are training in Muay Thai, but you’re wondering how often you should be in the gym? Practice makes perfect, right? It is important to keep training consistent enough that you start to see results like an improvement in your form, speed, and fighting techniques.

I am going to give you a good insight into how to balance the amount you need to train, so if you have been scratching your head, asking yourself “how many days a week should I train Muay Thai?” then have a read of this article to find the answers you have been looking for.

On average, training Muay Thai three times a week is normal, along with strength training and some cardio too. Let’s have a closer look, and I am going to answer some commonly asked questions around “how many days a week should I train Muay Thai?”

I am a Beginner – How Many Days a Week Should I Train Muay Thai?

Are you new to Muay Thai? (Welcome!!) If so, getting your training plan consistent is a good place to start. Beginners are often very keen to get the hang of a new sport quickly, and want to see improvements fast (I was defiantly guilty of this when I first starting training in martial arts.)

In Muay Thai, this can be achieved by training at least two times a week in a good gym and with a good trainer. Some strength training is also recommended while training in Muay Thai at least twice a week. If you are doing some strength training too, then your body will be stronger, and you will be able to put your muscles to good use in fights.

Keep reading on to find out more about out how many days a week you should be training Muay Thai, and some good tips and tricks to help you see improvements (so if you are a beginner, take notes!)

Is Training Muay Thai Three Times a Week Enough?

How many days a week should I train Muay Thai

Lots of factors come into play when thinking about “how many days a week should I train Muay Thai” You might consider things like, are you training for a competition or big fight? Are you recovering from an injury? Are you new to Muay Thai? How busy is your life already? The list goes on.

You might know from TV, or maybe you even spent some time in Thailand, (lucky you!) that is it common to train up to 6 days a week! If this seems a little crazy and like something unachievable for you, it probably is if you are super busy, but not to worry because it is recommended to train about half of that (phew!) If you want to train in Muay Thai and develop some cool techniques, then training three times a week is a good start.

As I mentioned earlier, be sure to incorporate strength and cardio training with this too. This might mean you will have to train twice on one day, maybe go for a run in the morning, and a sparring session in the evening. It might seem like a lot at the beginning, but your body will get used to it in no time if you are consistent, just make sure you are giving your body the energy it needs (yup, that means a big breakfast for you!)

Is Training Every Day Too Much?

Everyone’s bodies can handle different amounts of training, so it is up to you to figure out what works best for you. If you are asking yourself “how many days a week should I train Muay Thai?” and you know that you already have 101 things on your plate, then don’t feel bad if you feel training every day isn’t for you.

If you feel that training every day is something that would work well for you, and something you would enjoy doing, then go for it! You could consider doing a mix of training at the gym and at home with a heavy bag, or with a partner if you have one.

How Long Will It Take me to be Skilled in Muay Thai?

I know you’ve heard me say this a lot, but it does depend on the person. It would make sense that a beginner in Muay Thai, with experience in Karate, would be able to become skilled faster than a beginner with no martial art experience, right? It also depends on how much time you are willing to dedicate to Muay Thai, and how hard you train.

There is a lot to getting good at Muay Thai because there is so much involved compared to sports like boxing, where there are no kicks or elbows involved. If it seems to be taking a long time, don’t be disheartened because this is normal.

On average it takes about 6 months to see any improvements in your skillset, which may seem like a long time, but time flies when you’re having fun, right!? Take this into consideration when you ask yourself “how many days a week should I train Muay Thai?”

Can I Speed Up the Progress I’m Making?

Sure, there are ways to help you to speed up the progress of improving your skillset in Muay Thai. Have you considered putting a heavy bag somewhere in your home or garage, where you can practice for even 5 or 10 minutes every day? Something as small as this will help you to improve faster.

If you can’t get a hold of a heavy bag, not to worry, you can try shadowboxing instead! You could also try doing drills with a partner, this is a really good way to make you faster on your feet, but also to speed up your reaction time (which will come in handy when you will need fast reactions in a fight!)

I know we would all love to wake up in the morning and be experts in Muay Thai, but sadly, this is not reality. We need to be patient with ourselves and with our bodies, if you enjoy the journey instead of longing for the destination, then the process will be a lot more fun and enjoyable. Make training fun by mixing it up, and don’t be afraid to try new things if you are a beginner.

Should I Consider my Training/Work/Life Balance at all?

How many days a week should I train Muay Thai is unique to me, and the same goes for you. You need to consider how many hours are in the day (if you’re like me, you’re usually wishing there was more), and how much time you can dedicate to Muay Thai, factoring in how much time you need for work and family, etc. 

After thinking about and asking yourself “how many days a week should I train Muay Thai?” and you decide to train one day a week, this might mean you have a really busy schedule and a somewhat hectic work life, but that’s okay! It just might mean that you will take longer to improve and become highly skilled, but this is obvious right?


The more you put in, the more you get out, and this can be applied not just in Muay Thai, but in any sport. If you decided to train three or more times a week, this might mean you are getting ready for a big fight, or you are looking to take your Muay Thai to the next level.

It can be easy for beginners to get carried away with training when they first start Muay Thai this can happen with more experienced fighters too. It is exciting to have found something that you enjoy doing, but it also really important to remember that your body needs rest to function at its best and be at peak performance.

Figure out what works best for you and incorporate Muay Thai training into your life in a balanced and healthy way. The last thing you want to do is burn all of your Chi by overtraining and leave yourself with no energy to continue doing what you love. You need to remember that rest is also important, and who doesn’t love a good rest day?


Next time you ask yourself or hear someone else ask “how many days a week should I train Muay Thai?”, hopefully, this will guide you to find a routine that works well for you, and fits your lifestyle well, after all, you do want to be the best you can be, right?

If you feel that the process is slow, just remember why you started in the first place and what you love about the sport. If you train hard, and keep to a schedule and includes different types of training, eat right (no more junk food for you) and rest well, as I mentioned above, then there will be no stopping you from becoming a great Muay Thai fighter!

Last Updated on May 21, 2022 by Deni

Picture of Deni


Hi, I started training Muay Thai back in 2016 and fell in love with it. So I decided to create this blog in the pursuit of this passion and share my experience with you.

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