If you’re thinking about Muay Thai training and wondering how many days a week you should train, you’re not alone. It’s one of the most common questions new students ask. The truth is, how often you train depends on your goals, lifestyle, and fitness level. At Burke’s Martial Arts in Providence, RI, we’ve been helping teens and adults train the right way since 1995. Whether you’re just getting started or planning to step into the ring one day, your training schedule can make a big difference in how fast you improve.
Starting Out: 2 Days a Week Is Enough
If you’re new to Muay Thai, it’s smart to begin with two sessions per week. This gives your body time to adjust to the new movement patterns and physical demands of training. Muay Thai uses muscles you might not normally engage during everyday activity or even in traditional gym workouts. Two days gives you enough time to start learning the stance, how to throw punches and kicks, how to move, and how to condition your body. It also gives your body time to recover between sessions, especially during the first few months. Recovery is just as important as training. It helps prevent injury and keeps your progress steady.
Want to Improve Faster? Try 3 to 4 Days Per Week
If your goal is to see faster progress, training three or four times per week will help you move forward at a steady pace. This is the sweet spot for most of our adult students. At this level, you’re getting enough mat time to refine techniques, build cardio, improve power, and sharpen your reactions. It also gives you a consistent routine that your body can adapt to without hitting burnout. By training regularly, you’ll remember combinations, move more efficiently, and get stronger each week.
With 3 to 4 days of training, you’ll also start to feel the benefits outside the gym. Your energy will improve, your stress levels can drop, and your confidence will grow. This level of commitment is enough to see real results without requiring the lifestyle of a full-time fighter.
Preparing to Compete? 5 or More Days a Week
If your goal is to compete in Muay Thai, your training schedule should reflect the demands of the sport. Fighters typically train five or more days per week, often with two sessions per day as they get closer to a fight. At this level, training includes everything from sparring and pad work to strength training, conditioning, and recovery work.
It’s a big commitment and not something most people need to do. But for those who are serious about stepping into the ring, this kind of schedule is necessary to stay sharp, strong, and conditioned. At Burke’s Martial Arts, we support fighters with structured training programs, coaching, and a culture that pushes you to do your best.
What About Cross-Training or Gym Workouts?
If you’re already doing other types of workouts during the week, Muay Thai can fit in as part of your larger routine. For example, someone who lifts weights two or three times a week might train Muay Thai twice a week to stay sharp and improve conditioning. Others may use Muay Thai as their main workout because it combines cardio, strength, coordination, and flexibility all in one.
There’s no right or wrong answer here. The goal is to find a balance that works for you and keeps you coming back. If you enjoy your workouts and stay consistent, results will follow.
How to Build a Training Routine That Sticks
Consistency is the most important part of any training plan. If you can only make it to class once or twice a week, that’s okay. What matters most is showing up regularly. Build a schedule that fits your lifestyle, and allow room for rest. Don’t feel like you need to match anyone else’s pace. Muay Thai is a personal journey. Some students train every day, others twice a week. Everyone improves at their own speed.
Our instructors will help you find a rhythm that works. We offer classes throughout the week for all skill levels. Whether you’re a complete beginner or someone returning after a break, we’ll make sure you’re progressing at a pace that makes sense for your goals.
Ready to Start Training?
Burke’s Martial Arts offers authentic Muay Thai and self-defense training for adults and teens in Providence. We’re located at 880 Eddy St, Providence, RI. Give us a call at (401) 300-2647 or visit burkesmartialarts.com to check out our schedule and get started today.