Before you walk in
Bring water, a towel and comfortable training clothes you can move in. Shorts and a t-shirt are fine. Ask the gym before your first session whether you need to bring gloves and wraps, and whether they prefer you to arrive early so someone can show you around.
Tell the coach two things before the class starts: that it is your first time, and about any injury or movement problem they should know about. A good coach will pair you with someone patient and keep an eye on your form.
The warm-up
Expect ten to fifteen minutes of movement: skipping, footwork, shadow boxing, hip openers and shoulder work. It is not there to tire you out. It is there to raise your body temperature and get you moving in the stances you are about to use.
If you have not skipped since school, do not panic. Coaches see beginners every week. Move at your own pace and keep breathing.
The technique block
The coach will demonstrate one strike or a short combination, then break it into pieces. You will practise in the mirror or in the air first, then with a partner. The details matter: where your feet are, where your hands return, how your hips rotate.
You will probably feel uncoordinated. That is normal. Muay Thai uses your whole body, and the first sessions are about building a new movement pattern rather than looking sharp.
Beginners get more from clean technique at 50 percent than from swinging wild at full power.
Pads, bags and partners
This is the part most people come for. You will hold pads for a partner and hit pads while they hold. Holding pads is a skill too, so the coach will show you how to brace and where to place them.
You do not need to hit hard. Beginners get more from clean technique at 50 percent than from swinging wild at full power. Save the power for when your coach tells you the mechanics are right.
The last round
Classes often finish with bag rounds, bodyweight work or a short conditioning circuit. It is meant to be hard, but it is also short. Pace yourself early and you will finish the session feeling worked rather than wrecked.
After the cool-down, ask the coach one question about what you did. One question is enough. It gives you something specific to work on next time.
The day after
Your shoulders, hips and calves may be sore for a day or two, especially if you have not done much rotational work before. Drink water, eat protein, walk it off and go back when you are ready.
The first class is the hardest. The second is easier because you know the room, the warm-up and at least one person's name.