Can I Train Muay Thai If I’m Out of Shape? (Short Answer: Yes. Here’s How We Start You Slow.)
A lot of people hesitate to walk into their first Muay Thai class for one reason:
“I need to get in shape first.”
But here’s the truth: Muay Thai is how you get in shape. You don’t need to be fit to start—you just need to start. In fact, you can’t get in shape for Muay Thai without doing Muay Thai (but more on that later).
At ITC, we work with complete beginners all the time. Many of our most dedicated members had never thrown a punch, done a pushup, or stepped foot in a gym before trying their first class. And guess what? They stuck with it—because they were met with patience, support, and a structure designed to meet them where they were.
If you’re feeling nervous or out of shape, this post is for you.
🧍♂️ You Don’t Have to Be “Gym Fit” to Start Muay Thai
You don’t need six-pack abs. You don’t need to run a mile without stopping. You don’t even need to know your left from your right (seriously - people mess that up all the time).
All you need is the willingness to show up.
Muay Thai naturally builds:
Cardio
Strength
Mobility
Coordination
Confidence
…all at once. And unlike big box gyms where you’re left on your own, Muay Thai classes are structured, coach-led, and focused on learning—not looking good.
🐢 How We Start You Slow at ITC
We know starting something new can feel overwhelming. That’s why we take a beginner-first approach:
✅ Technique Comes First
You won’t be thrown into anything intense. We’ll break down basic punches, kicks, and movement—step by step. Your job is to focus on form, not force. And if you can’t get the form down, you have the time to practice it! No one is rushed.
✅ No Pressure to Spar
You will never be asked to spar or go hard with a partner unless you’re ready—and want to. Most of your training will be technique drills, padwork, and controlled partner exercises.
✅ Adjustments for Every Body
Can’t do a pushup yet? No problem. We’ll scale exercises to your level. Our goal is progress, not punishment.
✅ Supportive, Ego-Free Environment
Everyone was new once. Our coaches and community remember what it felt like to start, and we make it a point to support each other—regardless of fitness or experience.
💪 What You’ll Gain by Starting Now
The people who succeed in Muay Thai aren’t always the fastest or strongest. They’re the ones who keep showing up.
By starting before you’re “ready,” you’ll build:
Discipline and confidence
Physical and mental toughness
A stronger, healthier version of yourself
And best of all—you’ll have fun doing it.
🧠 Muay Thai Fitness Is Different Than “Gym Fitness”
We see this all the time: someone walks in with a background in running, lifting, or team sports—and they still gas out in the first round.
Why? Because Muay Thai uses your body in ways most workouts don’t.
You're activating new muscle groups, balancing on one leg, rotating through your core, and mentally processing complex movements—all at once. It’s not just physical—it’s neuromuscular. Your body and brain are learning to work together in real time.
That’s why it doesn’t matter if you look “fit” on paper.
You can’t simulate Muay Thai conditioning by doing pushups or cardio alone.
The only way to get in Muay Thai shape… is to do Muay Thai.
So don’t worry about your background—or lack of one. Everyone starts fresh when they step on the mat. And with consistency, you’ll build the kind of strength, balance, and endurance that only striking can give you.
📍 Ready to Try Muay Thai in Queens?
We’re based in Astoria, NYC, and we welcome students of all levels, sizes, and fitness backgrounds. Whether you’re a total beginner or just getting back into training, we’ve got a spot for you on the mat.
👉 Book your first class or contact us to learn more.
