Safety is the question that decides whether someone joins a gym, and it deserves a straight answer rather than a sales pitch.
Pad work is the core of Muay Thai training. Elbows and knees are introduced gradually and always with control, and sparring is optional. The rest is about how the class is run, who is watching, and whether the gym has a plan for the people who are new.
What to ask any gym
Before you sign anything, ask these questions. A good gym answers them without hesitating.
- Are coaches first-aid certified?
- How many people are in a class, and who is supervising?
- Is sparring optional, and who decides when someone is ready?
- How are injuries recorded and followed up?
- Are beginners separated from advanced contact work?
How we run it here
Classes are capped at 20 so a coach can actually watch. Sparring is opt-in, supervised and geared. Coaches are first-aid certified, and the mats are cleaned between sessions. If something hurts, you say so and the drill changes.
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
What is the most common injury?
Bumps, bruises and the occasional sprained finger — usually from uncontrolled contact, which is why we control it.
Do I need a doctor’s note?
Not for a normal class. If you have a heart condition, recent surgery or a pregnancy, check with your doctor first and tell the coach.
Is it safe for older adults?
Yes, with scaled drills. We have members training in their fifties and sixties.
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.
- Muay Thai Mistakes Beginners Make (and How to Fix Them) — October 2026 — The mistakes almost every Muay Thai beginner makes in the first few months, and the simple fixes our coaches g.
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.
