Most people who call a gym about Muay Thai are not worried about the training. They are worried about walking in. Fair enough — a room full of people who already know what they are doing is intimidating, and nobody wants to be the person holding the pads wrong.
Muay Thai uses punches, kicks, knees, elbows and clinch work — the eight limbs, in the traditional order coaches teach them. At ARC MMA we start every new member the same way: a free one-on-one session, a walk around the space, and a coach who explains what happens next. No audition, no fitness test.
What your first month actually looks like
You will not be thrown into sparring. The first few weeks are about the mechanics: how to stand, how to move, how to breathe, and how to hold your hands so you do not break something. Coaches pair you with someone experienced for drills, and nobody expects you to remember anything from the previous class.
- Week one: fundamentals, footwork and pad basics.
- Week two: the first techniques, repeated slowly.
- Week three: light drills with a partner and a short conditioning block.
- Week four: your first full class, plus a short progress note from your coach.
What to bring
You do not need to buy gear to try a class. Wear something you can move in, bring water and a towel, and ask at the desk if you need wraps or gloves for the session. If you decide to stay, the coach will tell you the three things worth buying first — not the whole catalogue.
Fall training notes
Fall is the busiest season for new members — schools restart, work routines settle and people finally book the class they have been thinking about all summer.
- Book your classes for the week on Sunday night, not on the day.
- Warm up for two extra minutes if you have been sitting at a desk all day.
- Keep one rest day after your hardest session — recovery is part of the programme.
Common mistakes we see every week
- Kicking with the leg, not the hip. Kicks come from rotation. If your hip does not turn, your shin will do all the work — and it will let you know.
- Dropping the hands when kicking. A kick is a trade. Leave the guard up or you will get countered in sparring.
- Ignoring the teep. It is the simplest, most useful technique in the sport. Beginners skip it because it looks basic.
- Death-gripping the pads. Hold your hands up and let the pad absorb the shot.
A drill you can try between classes
Fifty-teep finisher. You do not need a partner or a bag for most of this, and it takes about fifteen minutes:
- Ten teeps on each leg, focusing on the hip turn.
- Twenty roundhouses on the bag at 60% power, ten each side.
- Ten slow checked kicks, alternating sides.
- Finish with one minute of shadow boxing, hands up the whole time.
Training at ARC MMA in Toronto
We run Muay Thai classes at 382 Yonge St in downtown Toronto, two minutes from College Station. Classes are capped at 20 people, coached from start to finish, and open to complete beginners. If you want to see whether it fits, book a free 1-on-1 trial — you will get a coach, a pair of loaner gloves and no sales pitch.
You can see the full timetable on the classes and pricing page, meet the coaches on the trainers page, and check upcoming seminars on the events page.
Frequently asked questions
Do I need to be fit before I start?
No. You get fit by training. Coaches scale the work to what you can do today and build from there.
How often should a beginner train?
Two classes a week is plenty for the first month. Once the movements feel familiar, three is comfortable.
Will I be the oldest or least experienced person there?
Almost certainly not. Our beginner classes are full of people starting from zero, and the age range is wide.
Written by the coaching team at ARC MMA. Questions about this guide? Send us a message or call (416) 450-8020.
Related reading
- How Progress Works in Muay Thai — October 2026 — How progress really works in Muay Thai: the four stages, how coaches assess them, and why the plateau around m.
- What Gear You Actually Need for Muay Thai — October 2026 — What gear you actually need for Muay Thai and what can wait — a no-pressure buying guide from the coaches at A.
- Is Muay Thai Safe? Questions Worth Asking Before You Start — October 2026 — Is Muay Thai safe for a complete beginner? A straight answer from ARC MMA coaches in Toronto, plus the questio.
Where to go next
Have a look at classes and pricing or book a free trial if you want to try a session. For a wider view of the discipline, ONE Championship is worth following: ONE Championship.
