Muay Thai Progression: Key Investments at Every Level

Whether you’re just starting out or are a seasoned competitor, Muay Thai offers a rewarding and challenging journey. Regardless of how new or experienced you are, there’s always something you can—and should—invest in to make the most of your current stage. It’s not always about money; sometimes, the most important investments are in your time, energy, or mindset.

[If you’d like this content in audio or video format, my Podcast goes into this topic more in-depth.]

In this article, we’ll explore the different stages of a Muay Thai fighter’s path and the key investments to focus on at each level. From choosing the right gear and maximizing your training to learning new techniques and taking care of your body, these decisions can have a huge impact on your progress and success.

Where Are You Currently At?

To make things clearer, we’ll break down the journey into four stages:

• The Curious Beginner
• The Commited Novice
• The Aspiring Competitor
• The Experienced Competitor

Each stage comes with its own challenges, goals, and important investments. By recognizing where you are on this path, you’ll be better equipped to understand what you need to focus on—whether it’s making a necessary purchase or seeking out new learning opportunities.

Below are details on each stage and outlines of the specific investments that can make the biggest impact at the current stage of your Muay Thai journey.

Editor’s Note: When discussing training duration, it’s important to note that “training for a year” can look vastly different for different individuals. Some may have trained consistently for a year (ie, “only” 3 months but shows up consistently 4 days a week), while others might have had sporadic training sessions (ie, “been training for 2 years” but shows up a week, doesn’t come for 3 weeks, repeat) over that time. The key is not just the duration, but the quality and consistency of your training. Therefore, I will rarely use training duration as a factor to determine where someone’s journey and skill levels are at.

The Curious Beginner

At this stage, everything about Muay Thai is new and exciting. You like it, you enjoy it, you want to get better, but you’re probably still figuring out if this is something you want to commit to long-term – so your investments should be minimal but thoughtful.

One of the most crucial investments you can make as a beginner is your time. Consistent training is key to developing your skills and building a strong foundation. While it’s tempting to get caught up in the latest gear or techniques, your dedication and commitment to showing up regularly are far more important. By dedicating time to your training, you’ll gain a better understanding of your interests and goals within Muay Thai, should you decide to pursue it further.

While you don’t need a ton of equipment to start training, here are a few essentials:

• Workout Apparel: Comfortable clothing that allows for a full range of motion, and coverage where needed. Running shorts with the built-in inner layer work well.
• Hand Wraps: These protect your hands and wrists during training.
• Gloves: A basic pair of boxing gloves is sufficient for beginners.

The Curious Beginner Should Invest In:

• Time. This should be the main priority for this stage.
• Athletic clothing. At this point, you don’t need to buy much in terms of training gear. Athletic clothing suitable for Muay Thai is required. Get your own hand wraps and a basic pair of gloves for hygiene and injury prevention.

The Committed Novice

You’ve established a regular training routine. The instructors recognize you, understand your strengths and weaknesses, and you’re actively seeking improvement. This dedication signifies a growing commitment to Muay Thai and a desire to push your boundaries. Your investments should now begin to reflect your growing dedication.

At this stage, It’s time to upgrade your equipment. Start investing in durable, high-quality equipment. This equipment will be pricey but will last a long time. Some potential equipment you may want to consider purchasing:

• A lighter pair of gloves for pads and bagwork
• A heavier pair of gloves for sparring
• Shinguards for drills and sparring
• Muay Thai shorts for comfort
• Multiple pairs of handwraps that are made of better material and Velcro

By now, you’ve either already started to spar or are considering it. Prioritize a custom mouthpiece. Unlike generic boil-and-bite mouthguards, custom mouthguards crafted by a dental professional provide a superior fit and protection throughout your Muay Thai journey. They don’t become loose, hinder speech, or lose effectiveness over time. While the cost may not be readily apparent, a custom mouthguard is a worthwhile investment in your dental health and safety.

Editor’s Note: I got a couple mouthpieces made by a dental hygienist right before I had my first amateur fight in 2013. More than 10 years later, I still use the same ones for sparring and fighting.

As your training intensity increases, prioritize rest and recovery practices. This stage is prone to overuse injuries due to increased training volume. Actively monitor your fatigue, motivation, and muscle soreness, adjusting your training schedule accordingly. Allocate at least 1-2 full rest days per week to allow your body to recover.

And because you are training more and constantly learning, the committed novice stage is prime for adopting a training journal. A journal helps you track techniques learned, chart your progress, and celebrate your achievements. It can be as simple as a notebook or a dedicated Muay Thai training journal, such as the one available for free on angelamuaythai.com. This downloadable month-long journal provides tools to track training, cultivate healthy habits, and set achievable goals.

The Committed Novice Should Invest In:

• Better equipment. Gloves of various weights depending on their purpose, shinguards, more handwraps, and perhaps shorts.
• Custom mouthpiece. Will last years longer than boil-and-bite mouthpieces, and protect you better.
• Rest and recovery. Allocate at least 1-2 full rest days per week to allow your body to recover.
• Journaling. It can be as simple as a notebook or a dedicated Muay Thai training journal, such as the one available for free on angelamuaythai.com.

The Aspiring Competitor

The aspiring competitor stage is fuelled by the desire to test your skills in the ring. This path requires dedication and a clear understanding of the commitment involved. Aspiring competitors, whether new or still finding their competitive footing, are preparing for the challenges ahead.

Running shoes are a critical investment for aspiring competitors. Increased running volume is used to build conditioning and discipline. Shoes with proper support help prevent running-related injuries like shin splints, plantar fasciitis, and stress fractures. Seek professional guidance at a running store to find shoes tailored to your needs.

Education regarding nutrition is crucial during this stage. Many sources offer conflicting or unreliable advice. Avoid basing your diet on unqualified opinions, no matter how normalized this can be.

Here’s how you can prioritize your nutrition education:

• Online Resources: Take online courses, watch informative videos, and listen to podcasts on sports nutrition, ideally with a focus on combat sports. YouTube channels like Level Up RD and UCLA Health provide valuable information.
• Advanced Resources: If you possess basic nutritional knowledge and want to delve deeper, consider reputable websites or podcasts dedicated to athletes’ dietary needs.
• Professional Help: If desired, explore collaborating with a certified combat sports nutritionist. Several qualified professionals like The Fight Dietitician, Elite Fight Nutrition, or femalefightnutritionist offer personalized guidance. James Nichol’s self-paced course on heatrick.com is another potential resource, although this hasn’t been personally reviewed.

Increased training may require additional nutritional support through vitamins and minerals. While specific recommendations cannot be provided due to legal limitations, Omega-3’s, magnesium, zinc, electrolytes, iron, and creatine are commonly used by fighters. Always consult a healthcare professional before starting any supplement to ensure safety and avoid interactions with medications or existing medical conditions.

In the digital age, social media is a powerful tool for athletes. Creating and maintaining a public social media presence serves several purposes:

• Connecting with the Community: Engaging with fellow Muay Thai enthusiasts fosters connections and builds a supportive network.
• Building a Fanbase: Consistent content promotes your skills and can attract potential fans.
• Attracting Sponsors: Sponsorships can provide financial support and career advancement down the line.

While daily posting isn’t mandatory, find a consistent schedule that aligns with your personality. Start with the basics like creating a public profile, and gradually increase your activity over time. Filming, editing, and caption writing will become easier with practice. The key is to establish your voice and share content that feels authentic to you.

The Aspiring Competitor Should Invest In:

• Running shoes. Shoes with proper support help prevent running-related injuries like shin splints, plantar fasciitis, and stress fractures.
• Knowledge about nutrition and potential need for supplements.
• Building a social media presence. Start with the basics like creating a public profile, and gradually increase your activity over time.

The Experienced Competitor

You’ve fought in the ring, and now you’re looking to refine your craft. At this level, every small detail can make a difference, and your investments are about fine-tuning and pushing your limits even further.

Consider working with a qualified strength and conditioning coach either in person (more suitable for those new to lifting weights or those who need more guidance on proper form) or online. Combat sports S&C coaches can design a personalized program tailored to your specific needs. At this point, if you’re only doing Muay Thai and the prescribed bodyweight exercises that you’ve been doing since you started fighting, they’re most likely not cutting it for you anymore. Getting stronger, faster, more reactive and fitter is something experienced fighters need to continuously work on. But achieving this requires more than just endless hours hitting pads.

Combat sports take a toll on your body. A good S&C coach will not only provide you with proper programming to consistently break through plateaus and condition your body for impact, but help reduce injury risk via exercises that improve balance, flexibility, and proper movement patterns.

Investing in mental health support is crucial for high-level competitors. Addressing stress, anxiety, and the pressures of competition can significantly impact your performance and overall well-being. Building resilience and developing coping mechanisms can help you navigate the challenges of the sport, as well as for your life outside of fighting.

As an experienced competitor, you may have opportunities to generate additional income through coaching, merchandise sales, or sponsorships. You know all too well at this level that the costs of training, travel, and equipment can add up quickly. Developing a financial plan can help you manage your expenses, save for the future, and make informed decisions about your career.

The Experienced Competitor Should Invest In:

• Combat sports strength & conditioning. A good S&C coach will not only provide you with proper programming to consistently break through plateaus and condition your body for impact, but help reduce injury risk via exercises that improve balance, flexibility, and proper movement patterns.
• Taking care of mental health. Building resilience and developing coping mechanisms can help you navigate the challenges of the sport, as well as for your life outside of fighting.
• Additional supplemental income. Leverage your experience to generate additional income through coaching, merchandise sales, or sponsorships.

Each of these stages requires a unique approach, but by making the right investments—whether it’s your time, money, or knowledge—you’ll keep progressing, WITHOUT wasting money, time, or energy where it’s not needed. Wherever you are in your Muay Thai journey, the goal is to keep learning, stay consistent, and push yourself just beyond your current limits.

Please support the continuation of content on Muay Ying via Patreon