What usually happens in a typical beginner Muay Thai class, from start to finish?

When you arrive at the gym, you’ll usually sign in for the class and, depending on the setup, pay for the session. You’ll get changed and head onto the mats when instructed. At some point before training starts, you’ll either wrap your hands yourself or be shown how to do it if it’s your first time.

Most beginner classes start with a general warm-up. This can vary by gym, but it often includes light jogging, skipping, or basic bodyweight movements like jumping jacks, press-ups, and sit-ups. Some gyms include stretching early on, others leave it until the end.

After that, there’s usually a bit of shadowboxing to loosen up and get used to moving. The coach will then demonstrate one or two techniques for the class to work on. In a beginner course, this is kept simple and repeated over several rounds so people can focus on learning rather than memorising.

Pad work typically makes up the main part of the session. You might spend a few rounds practising the demonstrated technique, followed by a round where things are a bit more open — either moving freely or having your partner call out punches and kicks. After a few rounds, you switch roles so both partners get time hitting the pads.

Classes often finish with a short conditioning block, usually a few minutes of core work, squats, or similar exercises, followed by a stretch. That final part of the session is also a good opportunity to talk to people and start getting comfortable in the gym environment, which I’d recommend doing.