Two people can stand in the same Muay Thai class for a year and want completely different things. One wants to feel strong and switch off after work. The other wants to compete.
Neither is the "real" version. The trick is being honest about which one you are, because the training looks different after the first few months.
The fitness track
Two or three classes a week, technique-first, with conditioning built in. You will get fitter, move better and learn real skills. Most of our members stay here, and they are not lesser athletes for it.
The competition track
More sessions, more sparring, a strength plan and a coach who is watching for specific weaknesses. It is opt-in and it starts when a coach thinks you are ready, not when you decide you are.
- Extra technical sessions during the week.
- Supervised sparring with a plan for each round.
- Strength and conditioning guidance outside class.
- An honest conversation about weight, recovery and time.
Summer training notes
Summer brings heat into the gym, which changes how you pace a class. Hydration and honest effort levels matter more than they do in January.
- 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
Can I switch later?
Yes. Plenty of members start for fitness and end up competing, and the other way round.
Do I have to compete to advance?
No. Advanced level does not require competition.
How many days a week do competitors train?
Usually four to six, plus recovery. It is a real commitment.
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.
