Muay Thai is a martial art that focuses on powerful strikes, close-quarters combat (also called clinch work), and conditioning. A martial art is a system of combat that comes from a specific culture. People use martial arts for self-defense, sport, or physical and mental development.
Muay Thai is also called kickboxing, Thai boxing, and the “art of eight limbs."
“During kickboxing, you punch with your right and left hand, and you kick with your right and left foot, which are four points,” says Nick Vassalo, a certified martial arts teacher and head Muay Thai instructor at Global Martial Arts University who has over 20 years of experience with the sport. Muay Thai also involves your elbows and knees, so add those to get the art of eight limbs.
HIstory of Muay Thai
Muay Thai has been part of Thai culture for hundreds of years. Thai warriors used it to protect themselves during battles and wars throughout the country’s history. It teaches that your mind, body, and spirit are as important as weapons in combat.
Muay Thai has always been part of army training in Thailand. In the 1930s, Muay Thai was codified, meaning experts gave it laws and rules so it has an official system. People began to use it in the international sports world, and competitions are held in rings.
How Is Muay Thai Different From Other Martial Arts?
All martial arts are considered hand-to-hand combat. Different hand-to-hand fighting styles developed differently around the world based on the environment and needs of each culture.
In Thailand and nearby areas, martial arts like Muay Thai were used for war. They focus on close-range techniques like elbows and knees. These tactics are good for tight combat or against armed opponents, where punching or kicking could lead to injury.
In colder regions like Korea, taekwondo was a way to fight while wearing heavier clothing. It relies more heavily on powerful kicks because punches weren’t as practical.
In China, martial arts such as kung fu and tai chi focused more on hand techniques.
Each style evolved to suit the conditions and tools of the people who used them.
Muay Thai vs. kickboxing
People use the terms Muay Thai and kickboxing interchangeably. But there are subtle differences, says Vassalo.
“If you watch professional kickboxing and Muay Thai fighters, they cross over into each other's sports all the time because they both involve kicks and punches,” he says. “But in Muay Thai, there's more clinching, elbows, and knees, while kickboxing is more upright.”
Kickboxing is focused less on “sweeping,” which means dumping your opponent on the ground, or clinching and controlling them with kneeing and elbowing, Vasallo says. The rules are more controlled. Muay Thai gives you more strategies to use.
Muay thai vs. karate
Karate is a Japanese martial art that blends hand and foot techniques. Karate moves are more precise and controlled than Muay Thai strikes. Partners sparring in Muay Thai typically face each other at close to medium range because their strikes involve elbows and knees. Karate stances are farther apart and require a focus on speed, timing, and distancing.
How is Muay Boran different from Muay Thai?
The term “Muay Boran” means “ancient boxing.” Muay Boran is older than Muay Thai.
It comes from the same origin as Muay Thai but was not codified, which means it’s a more freeform martial art than Muay Thai.
Muay Thai strikes use fists, elbows, feet, knees, and shins. Muay boran includes a broader range of throws, joint locks, and strikes to areas like the eyes or throat.
What Are the Benefits of Practicing Muay Thai?
Muay Thai can help boost your well-being in several ways.
Physical benefits
You may find this martial art:
Improves your cardiovascular fitness. Muay Thai combines two different types of activity: aerobic and anaerobic. Aerobic activity is what you call “cardio.” It makes you breathe hard and use your body’s large muscle groups repetitively. Anaerobic activity is intense and short. The jump rope, shadowboxing, and pad work of Muay Thai improve heart and lung function, increase your stamina, and help blood circulation. One small study in healthy women showed that practicing Muay Thai twice or three times a week for 13 weeks significantly improved endurance and VO2 max (a measure of the maximum amount of oxygen your body can use during intense exercise) by about 27%-28%.
Strengthens your muscles. Muay Thai engages nearly every muscle group — including legs, core, and upper body — through striking and clinching. It strengthens and tones muscles and improves core stability.
Supports your bone health. Impact training — like kicking pads and striking heavy bags — helps increase your bone density and lowers your risk of injury over time.
Cognitive/mental benefits
The practice of Muay Thai can also:
Boost your mood. Studies suggest that martial arts training, including Muay Thai, may greatly improve overall well-being and reduce symptoms of mental health issues like depression and anxiety.
Enhance your attention and memory. The complex movements of Muay Thai and other martial arts can improve your focus and decision-making skills. Studies also show it may help your cognitive performance — how well you remember and process things.
Increase your social connection. Muay Thai is a social sport and often requires a partner. Practicing it can help with social confidence and self-esteem.
“For me, it’s a huge mental reset,” says Vasallo.
“And it’s true for many of my students. Some are police officers, some are business owners like me, some are just working a grinding job, but they come to the gym because they need that reset, that controlled struggle, and that endorphin rush in their day.”
What to Expect in Your First Muay Thai Class
If you’re new to Muay Thai, here are some basics to get started.
What should you wear?
Vasallo says it's best to wear comfortable, well-fitting clothes like shorts and a tank top or T-shirt — something that lets you move freely but isn’t too baggy. If you have them, bring hand wraps and gloves.
Muay Thai gear
You don’t need to buy a lot of gear right away; most gyms have equipment you can borrow for your first few classes. As you get more into it, Vasallo suggests investing in your own supplies like Muay Thai gloves and Muay Thai shin guards.
“Having your own is more comfortable and hygienic — kind of like having your own pair of shoes instead of borrowing someone else’s,” says Vasallo.
Other gear you may get as you progress in Muay Thai includes:
- Headgear
- Mouthguard
- Belly pads
- Thigh guards
- Ankle wraps
Muay Thai training process
Muay Thai classes begin with warm-ups to help the blood begin flowing and loosen the muscles. Your instructor may have you jog around the gym, do jumping jacks, or do fast feet drills. Then you practice basic moves.
“The first thing I teach are the basic fundamentals: how to stand, how to move, how to throw a basic straight strike, how to defend the basic straight strike,” says Vasallo. “Then we move on to round strikes, like hooks and roundhouses, and later in the upper level, counters, combinations, traps, sweep, and set up.”
Clinching is one of the more advanced moves Vasallo says he teaches later on because it takes the most control.
“You're really fighting up close and it's hard to relax, so before then, they need to learn how to fight with distance at a long range,” says Vasallo. “As they get more advanced, we move closer and closer.”
Tips for Muay Thai Beginners
Good to know info for first-timers:
You’ll feel it in your calves and abs. You spend the majority of your time on the balls of your feet, so your calf muscles may be sore in the beginning. And if you’re not used to ab workouts, your core may also ache.
Get ready for repetition. Vasallo says he teaches the basics to beginners — like jabs and footwork — and then has them do each basic over and over again. “They'll jab a thousand times for the first month until it becomes second nature,” says Vasallo.
Bring water. This is Vasallo’s top tip. “You’re going to sweat a lot,” he says.
Is Muay Thai Safe?
Like any sport, Muay Thai comes with some risks. You can lower those risks with proper technique.
For example, one common Muay Thai injury happens while throwing roundhouse kicks — a powerful striking technique where the leg sweeps in a circular motion, typically hitting with the shin or instep (top of the foot). If you don’t pivot properly on the ball of your foot, you can twist your knee and risk ligament damage.
Other frequent injuries include knee bruises from clashing with a partner, broken toes from front kicks landing on knees, and occasional nose injuries for advanced fighters. However, for beginners just attending class for fitness, these injuries are rare with proper instruction and protective gear.
Takeaways
Muay Thai, also known as the "art of eight limbs," uses fists, elbows, knees, and legs. It focuses on both distance and close-range combat. Originally developed as a form of self-defense by Thai warriors, it’s grown into a globally practiced sport with structured rules and competitive matches.
Practicing Muay Thai may improve your cardiovascular fitness, muscle strength, bone density, mood, focus, and overall well-being.
Muay Thai FAQs
What punching bags are used for Muay Thai?
You can practice Muay Thai with a standing bag that sits on the floor or a heavy bag you mount on the ceiling or hang from a stand. Standing bags can be good for beginners or when you’re focused on the cardiovascular aspect of Muay Thai. Heavy bags are best for power and strength training. Heavy bags are more common in Thailand.
What does muay mean in Thai?
In Thai, the word “muay” means boxing or combat. Muay Thai means “Thai boxing.”
Is Muay Thai the most powerful martial art?
It depends on your definition of powerful and the situation you’re in.
How do you wrap hands for Muay Thai boxing?
Using a wrap that’s made of breathable cotton or semi-elastic material and at least 180 inches long, first place the wrap around your thumb and wrap across the back of your hand. Wrap your wrist three or four times to add support and then bring the wrap up to circle your knuckles three times with your fingers slightly spread. Loop the wrap once around your thumb for stability, and then make an “X” by weaving the wrap between each finger. Go over your knuckles one more time for added padding. Use the rest of the wrap to finish at the wrist and secure it with Velcro.
Is Thai boxing good for self-defense?
Yes. Thai boxing includes various skills, including self-defense.
