Your First Week of Muay Thai as a Beginner

Before you arrive

You don't need to be super fit, and you don't need any kit. At Diamond, gloves, shin guards and hand wraps are free to borrow. Do bring your own mouthguard and groin guard, as they fit best. Some running and skipping in the weeks before you fly will make the first few days easier, but it's not essential.

If you're not sure camp life is for you, you can try a first lesson for just 300B. If you're staying with us, the minimum Train & Stay booking is one week, which is exactly the right amount of time to see how much you can learn.

How a session works

We train twice a day, Monday to Saturday: 08:00–10:00 and 16:00–18:00. Sunday is rest day. Every two-hour session follows a traditional Thai structure:

1. Warm-up. Skipping or a light run, then mobility work.
2. Shadowboxing. Rounds on footwork, balance and clean technique.
3. Pad work. One-to-one rounds with a trainer. This is where you learn fastest.
4. Bag work. Power and shin conditioning on our mix of new and "old school" bags.
5. Clinch. Grips, balance, knees and sweeps.
6. Technical sparring. Controlled and safe, for learning, not hurting.
7. Conditioning and stretching. Core work, then a proper cool-down.

Day 1: Everything is new

Your first session is about learning the basics: your stance, guard, how to move your feet, and the four core weapons of the Art of Eight Limbs, which are fists, elbows, knees and shins. Your trainer will break each one down into simple steps. You'll probably feel uncoordinated, and that's completely normal. As one beginner wrote in their Google review: "The trainers are friendly and good with beginners (you're thrown in but you'll pick it up quick)."

Tip: drink more water than you think you need. The Koh Phangan heat is a big part of the challenge.

Days 2–3: The soreness arrives

Expect sore calves from skipping, tired shoulders from holding your guard, and tender shins from kicking. This is your body adapting. Everyone is different, so listen to your body. All classes are optional, and there's no pressure to train twice a day from the start. Build up at your own pace. That's how you keep improving without getting injured.

Use the recovery tools. On a Train & Stay package you get ice baths twice a week and three 90-minute Yoga for Muay Thai classes, which focus on opening the hips, lengthening the hamstrings and loosening up after kicking and clinching. A swim at Nai Wok beach, a 2-minute walk from camp, works wonders too.

Days 4–5: Things start to click

By midweek your teep (push kick) starts to feel natural, your combinations get smoother and your trainer starts adding new drills. Lessons change from day to day, so you'll keep picking up new techniques. This is often when beginners fall in love with the sport. It's also when you start to recognise faces, swap stories at Carrot's Bar and eat together after training.

Day 6: A whole week behind you

Saturday's session often feels like a small victory. Look back at Day 1 and you'll be surprised how much you've learned. If you're enjoying it, now is a great time to add a private lesson (700B an hour) to sharpen a specific technique.

Day 7: Rest and explore

Sunday is rest day, so let your body recover. Students often hire scooters together to explore the island. Catch the sunset at Zen Beach in Sri Thanu, try the Wat Pho herbal sauna for sore muscles, or have a seafood dinner at a night market. If there's a fight night on, come and cheer on your teammates at the stadium.

Beginner tips from our trainers

• Listen more than you hit. Clean technique beats power every time.
• Tell your trainer about injuries. We'll adapt your session.
• Look after your skin. Shower straight after training and use antibacterial soap.
• Eat and sleep well. Train & Stay includes two home-cooked meals a day (vegetarian options available), so refuelling is easy.
• Don't compare yourself with the fighters. Everyone progresses at their own pace.
• Ask questions. Our trainers love helping beginners improve.

Will I be able to fight?

Not in your first week! But plenty of our students who started as beginners go on to fight. Students at Diamond fight every month at stadiums on Koh Phangan and Koh Samui, and we're always in their corner. If that's your goal, let us know, and our trainers will tell you honestly when you're ready and talk you through our fighter programme.

Ready for your first week?

Diamond Muay Thai welcomes complete beginners all year round. Our Train & Stay packages start from 7,000B a week (approx. $200) and include all group Muay Thai, your room, two meals a day, ice baths, yoga, fitness classes and 24/7 gym access. Email diamondmuaythaibookings@gmail.com with your dates, or call +66 92 320 8121. See our Training and Prices pages, or book your first class.