If doing the same-old exercise routines is getting dull and you’re looking for an exciting and fulfilling alternative, you can dabble into the world of martial arts and try muay thai for women.
Muay Thai is a full-body workout, combining punches, kicks, and jumps to sculpt your body whilst burning calories and toning muscles. Besides physical benefits, Muay Thai also hones the mind and boosts your confidence.
Want to learn more about muay thai and what it can do for your mind, body, and spirit? Read on to find out more about this popular women’s fitness option.
What is Muay Thai?
Muay Thai, which translates to Thai Kickboxing in English, is Thailand’s national sport. Also called the “Art of Eight Limbs”, Muay Thai is a close-combat sport that uses eight different contact points, which include the fists, elbows, knees, and feet.
The origins of Muay Thai can be traced back to the early 13th century in the city of Siam during the Sukhothai era. Seeing the need to defend the city from neighbouring tribes and countries, the government formed the Siamese army. Members of the army were not only trained to use weapons but they were also taught how to use hand-to-hand combat and their entire body to defend themselves.
Over the centuries, Muay Thai has progressed from being a self-defence training for soldiers to becoming a competitive sport. It has also gained popularity in Europe and the United States. When World War II ended, the first set of rules for Muay Thai matches were developed. Each match is composed of five rounds, each one with a time limit.
There are many similarities between muay thai and kickboxing, but these training styles also have key differences. For that reason, some people find one training style or the other more enjoyable.
Today, Muay Thai has become more popular than ever, especially with the rise of Mixed Martial Arts tournaments. It has also made its way from the Thai kickboxing rings to gyms across the globe, offering gym-goers and fitness enthusiasts the opportunity to learn the sport and inject some Muay Thai techniques into their workout routines.
Can Girls Learn Muay Thai?
No matter their age, size, or experience in martial arts, women can start training in Muay Thai. Co-ed gyms all over the world have started offering Muay Thai classes, letting participants enjoy the holistic benefits of the sport.
The global fitness landscape has seen many changes over the years, and martial arts aren’t only about fighting. Many people are taking more interest in martial arts training as a form of regular exercise. But competitive fighting isn’t just for men, either – with women fighters joining Muay Thai and Mixed Martial Arts tournaments, amatuer and professional martial arts competition is also embraced by women.
Like women’s boxing, martial arts training is becoming more and more popular amongst women – whether that’s a full training schedule or an occasional fitness class to add some spice to your workout routine.
There are Muay Thai training gyms that offer both mixed-gender and female-only Muay Thai classes, giving you a range of options if you’re looking to get started. Many women-only gyms also have Muay Thai sessions in their schedule, which are ideal for females looking for a more comfortable training environment.
Unsure if Muay Thai is right for you? Check out the benefits below!
What are the Benefits of Muay Thai for Females?
Muay Thai classes for women can be a form of recreation or exercise or training for competition. It provides many benefits, no matter what your fitness goals are. Here are some top reasons to try muay thai:
- Muay Thai helps with cardiovascular conditioning
Muay Thai training involves both aerobic exercises such as jogging, jumping and shadowboxing and anaerobic exercises, like punching and kicking. These exercises not only are effective in burning calories, but also in increasing stamina and endurance.
Cardiovascular fitness is essential because it makes your heart and lungs stronger and helps reduce the risk of heart disease, obesity, and hypertension. It also develops stamina, so you experience less fatigue when performing physical activities. A strong cardiovascular system also boosts your immune system, helping you become less susceptible to viral diseases.
- Muay Thai strengthens your core
If you’re looking for a fun workout that will help you achieve six-pack abs, Muay Thai Training can help get you there fast. Power moves like roundhouse kicks, diagonal knee strikes, and uppercut elbow strikes work your abdominal muscles, which not only sculpt your abs but also improve core strength. Developing a strong core helps promote better posture and prevents backache.
If you engage in competitive sports, you can hold up better against strikes on your torso. At the same time, a strong core enables you to deliver more powerful hits towards your opponent.
- Muay Thai improves balance and stability
Muay Thai training puts a lot of emphasis on your lower body and footwork. Constantly participating in Muay Thai drills and exercises strengthens your legs and feet, hence improving your posture and balance. With the increased power in your base, it will be easier to control your body and keep it upright when performing challenging activities.
- Muay Thai makes you more agile and flexible
Proper stretching helps set up your muscles for complex movements like spinning back kicks and high head kicks. It is also essential to perform a few minutes of stretching before and after a Muay Thai session to relieve tightness specifically in your hips, groin, thighs and shins. Once you get used to this routine, you’ll not only kick higher, but you’ll also move faster with less risk of getting injured. With increased flexibility, you’ll also deliver more powerful blows.
In the real-life setting, being more flexible lets you bend, stoop or reach up with ease. Other recreational activities like dancing, swimming, or playing tennis can be more enjoyable and you don’t have to worry about cramps or tearing your muscles.
- Muay Thai is a great form of stress relief
Joining a Muay Thai class gives you a boost of positivity. Engaging in physical activity that keeps your heart beating faster stimulates the brain to release endorphins–the body’s natural painkillers. These feel-good hormones can help you power through the rest of your day in a positive mood and keep you calm when dealing with stressful situations.
- Muay Thai clears your mind of distractions
Practising Muay Thai requires focus. You need to fully immerse yourself in the experience and pay close attention to your movements and breathing. In doing so, you practice your mind to concentrate, and you gain better control of your actions. This ability to stay focused can be channelled into how you do your work and help you be more productive and confident in your decisions.
- Muay Thai also toughens you mentally
In learning Muay Thai, your brain is trained just like a muscle. Beyond remembering the different strikes and techniques, Muay Thai trains you to develop a strong mindset. You become more resilient–giving up is no longer in your vocabulary. Muay Thai prepares your mind and body, helping you remain composed and in the face of challenges and uncertainty and determined to reach any goal you want to achieve.
- Muay Thai teaches you how to defend yourself
If you want to learn self-defence, consider learning Muay Thai to protect yourself from potential attackers. The basic strikes are easy to learn, and they could be surprisingly debilitating, giving you the chance to escape a threatening situation.
- Muay Thai lets you connect with other people
Learning Muay Thai with other women allows you to develop a connection with individuals who share similar fitness goals. You not only learn new skills, but you also gain a wonderful support system that encourages you to continue training, especially when it gets physically demanding. It’s one of many benefits that come with joining a women’s gym.
Muay Thai for Females FAQs
Muay Thai classes for women can be a form of recreation or exercise or training for competition. It provides many benefits, no matter what your fitness goals are.
Does Muay Thai Tone Your Body?
Just because you use your limbs in Muay Thai training doesn’t mean it specialises in only toning your arms, thighs and legs. Muay Thai drills activate different muscle groups from your torso and down to your lower body. The more frequently you join Muay Thai classes, the faster you can achieve the toned physique you’re aiming for.
Does Muay Thai Help with Weight Loss?
The basic moves of Muay Thai include kicks, punches, and knee and elbow strikes. The combination of arm and leg motion activates different muscle groups, making Muay Thai an excellent workout for burning fat and calories. A one-hour session typically burns up to 1,000 calories. The more sessions you join, the more calories you burn and the faster you lose weight.
Do You Have to be Skinny to Do Muay Thai?
Individuals of any shape, size or height can learn Muay Thai. If you’re wondering why many Muay Thai fighters are skinny, it’s because Muay Thai drills and exercises focus on developing lean muscle and reducing body fat. This way, an individual can move faster and dodge hits more efficiently.
However, don’t let the slim physique fool you into thinking they are weak. They may not look as strong and threatening as, let’s say a bodybuilder or heavyweight boxer, but what they lack in muscle mass, they compensate for with nimble movements and swift, powerful strikes.
Does Muay Thai Make You Bulky?
Unlike weightlifting, Muay Thai training won’t make you look bulky but will make your strikes more powerful. As you build lean muscle, your metabolism rate also increases, which is ideal for fat burning. When you have lean muscle, everyday activities, like carrying a heavy bag of groceries or opening a sealed jar of pickles, are easier to do. Strong muscles also help protect you from injuries like sprains and broken bones.
However, if you want to increase muscle mass, you can combine Muay Thai with weightlifting and other bodybuilding exercises like burpees, push-ups and squat jumps.
Does Muay Thai Increase Testosterone?
Technically, high-impact activity does increase testosterone levels for women – but this isn’t a bad thing! It’s not going to make you ‘manly’, and it’s all within the natural, healthy range of hormone fluctuations.
Testosterone is naturally produced by both men and women, though levels are much higher for men. In the female body, testosterone is produced in the ovaries and adrenal gland, helping in new cell production and maintaining bone and reproductive health.
Is Muay Thai Dangerous?
Learning Muay Thai is safe as long as you stretch properly, wear safety gear when sparring, and be aware of your body’s limits. Like any sport, Muay Thai can pose health and injury risks if you’re a beginner, and you’ll want to warm up properly before training.
If you have been exercising for a while or have explored other types of martial arts training, it is less likely that you’ll get injured when you take part in a Muay Thai class.
Muay Thai trainers recommend you do a bit of cardio before going to your first Muay Thai class. If you’re not sure you’re ready to try muay thai yet, consider starting a regular workout routine at your local gym before tackling Muay Thai.
After the first few sessions, you can expect soreness and a few bruises on contact points, as you will spar with your trainer and striking heavy bags and hitting pads.
However, keep in mind that accidents can happen at any time, so always take extra care of your body when performing Muay Thai drills. Also, Muay Thai classes are meant to be fun, so don’t push yourself too much just to get faster results.
What Should I Wear in a Muay Thai Class?
Protecting your body and ensuring you are comfortable throughout the entire session is essential when choosing what to wear to a Muay Thai class. You can wear your go-to gym attire like a t-shirt, tank top, running shoes, and a pair of gym shorts, pants or leggings.
If you’re planning to join a more serious training session or engage in sparring, consider including the following in your training gear:
- Boxing gloves or hand wraps to protect your fists
- Ankle guards to support your ankles when hitting heavy bags and pads
- Shin guards to protect your legs from blows
- A mouth guard to shield your teeth and gums
- Elbow and knee pads to reduce impact when striking
- Headgear to protect your brain from concussion
Conclusion
Whether you think muay thai may be a great addition to your workout routine, or you’d prefer to stick to other high impact training styles, you’ve learned all about the fantastic sport of muay thai.
