Beginners · training · NHS guidance read 2 Nov 2026
How many days a week should you train Muay Thai?
For most beginners, 2 to 3 classes a week with rest days between is a sensible start; the NHS asks adults for 150 minutes of moderate or 75 minutes of vigorous activity a week plus strength work on 2 days, spread over 4 to 5 days. Go up only when your coach agrees.
The plans are our suggestion; your coach's advice comes first. General information, not medical advice. If you have a health condition, ask your GP first. Muay Thai Atlas never takes deposits or payments.
The NHS baseline
NHS (nhs.uk, page last reviewed 22 May 2024, read 2 Nov 2026): at least 150 minutes of moderate or 75 minutes of vigorous activity a week; strengthening on at least 2 days; spread over 4 to 5 days or every day; cut down long spells of sitting.
Three weekly plans (our suggestion; your coach overrides it)
| Goal | Days | A week might look like |
|---|---|---|
| Get fit, learn the basics | 2 | 2 classes (for example Tue and Thu) + 1 walk or run + 1 short strength session |
| Learn faster | 3 | 3 classes on days that aren't back to back + 1 strength session |
| Preparing for an interclub | 4 to 5 | Only when the coach says you're ready: classes plus pad rounds and roadwork |
For reference: one 2025 trial used three 1.5-hour sessions a week on days that weren't back to back, for six weeks, with beginners (Şahin et al., Frontiers in Psychology, doi link). Our fight-path guide describes 4 to 5 sessions a week in a novice fight camp.
Rest
Sore all week, sleeping badly or dreading class? Drop a session. A rest day is part of training.
First month
See the first-month training plan for a week-by-week start.
Training in Thailand
Camps often run two sessions a day. Many visitors do one a day for the first week. Prices per camp: private lesson prices and Thailand camp prices.
First Fight Ready · £9
29 pages: an 8-week plan for a first interclub, novice or amateur bout, built around your coach's sessions. No weight cutting. Not medical advice.
Who holds your money?
You pay the gym directly. Muay Thai Atlas never takes deposits or payments. Atlas doesn't sell memberships or classes.
Check the price on the seller's own site before you pay, and pay by card where you can.
Plan the rest of your trip
Related
- First-month plan
- Your first class
- Learn at home
- Interclub to first fight
- Benefits: the evidence
- Is Muay Thai safe?
- Camp week plan
Tools
Questions
How many days a week should a beginner train Muay Thai?
Two to three classes, with rest days between, then more if your coach agrees.
Is training Muay Thai every day too much?
For a beginner, usually yes. The NHS spreads activity over 4 to 5 days and asks for strength work too; that doesn't need to be all Muay Thai.
How long before I can do 5 days a week?
When your coach says so, often while preparing for an interclub.
Does one class a week help?
Yes, it counts towards your weekly activity. Progress will be slower.
Sources
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