Muay Thai For Women: 7 Things You Need To Know

Smiling woman in a red sports top wrapping her hands in a gym.

There are so many benefits of Muay Thai for women that it is almost surprising to find out that more women are not practicing it. Muay Thai is a martial art that is as fantastic a workout as it is a self-defense training tool.

It can help build confidence in women while allowing them to burn major calories. Best of all, it is accessible to everyone! There’s no such thing as being too old to learn Muay Thai.

7 Empowering Benefits of Muay Thai for Women

Here are seven essential things to know about Muay Thai for women that we hope will help convince you to try your first class.

1. It’s Great for Building Community

People unfamiliar with martial arts, including Muay Thai, often mistakenly believe they are all individual sports. While it is true that you will be focused on mastering Muay Thai moves independently, it is also true that you will become part of a larger community of women who feel empowered during and after each Muay Thai session. 

For example, X3 Sports has unified Muay Thai events where every member across all five locations can get together and work out as a group.

2. It Can Be Competitive

Everyone starts Muay Thai as a beginner. This is essential for learning and performing the fundamental moves without risking injury. 

As you become more skilled at Muay Thai for women, though, you may decide that you want to compete. Great! Classes are designed to allow you to work your way up to a competitive level. At X3, all our instructors are competitive Muay Thai athletes who can get you into shape for competition. 

3. Muay Thai is NOT Just for Men

Think Muay Thai is a men’s sport? Think again. Even in areas where Muay Thai has been traditionally male-dominated, women are starting to make strides. 

In the U.S., Muay Thai for women classes bring together like-minded women who want to push themselves mentally and physically in a supportive environment. 

Muay Thai can help women become stronger, learn valuable self-defense moves, and gain confidence in all aspects of their lives. A strong community of women at X3 Sports take Muay Thai classes.

4. It is Excellent for Learning Self Defense

Many women want to learn self-defense moves for their personal safety and security. Muay Thai is excellent for this, as the movements can easily be adapted for self-defense. You will learn how to use your entire body as a weapon and skillfully get away from an attacker.

Plus, the strikes taught in Muay Thai for women are highly effective and powerful. Thus, they can be a great deterrent and keep an attacker from pursuing.

5. Women’s Muay Thai Classes are Safe

All Muay Thai classes taught at X3 Sports are entirely safe. We provide a complete Muay Thai kit when you purchase a membership. This includes everything you need to stay safe during class, including shin guards, gloves, a mouth guard, and a helmet.

6. Excellent for Burning Calories

Did we mention that Muay Thai is a fantastic workout that helps women build muscle, increase cardiovascular endurance, and get in great shape? 

It is possible to burn as many as 800 calories per hour by taking Muay Thai classes. The best part is that time flies by, and many people don’t even realize how hard they have worked or how many calories they have burned in a single class.

7. Increases Self-Confidence and Self-Awareness

Learning how to strike and defend can help women feel confident in class. This confidence will extend outside of class, potentially impacting every aspect of your life. 

In addition, Muay Thai will naturally increase your self-awareness. You will become more aware of your surroundings, which can keep you safe and help you understand what is happening around you.

X3 Sports for Muay Thai for Women

At X3 Sports, we have a strong community of women who practice Muay Thai. They are strong, empowered, and encouraging to other members. Our members lift each other up while encouraging each other to reach their full potential. 

We want to see you at an upcoming Muay Thai class. To get started, sign up for a free Muay Thai class at your local X3 Sports location. See you soon!


Frequently Asked Questions Regarding Muay Thai for Women

Is Muay Thai suitable for women?

Absolutely! Muay Thai is not only suitable for women, but it can be incredibly empowering and beneficial. Here’s why:

  • Full-body workout: Muay Thai engages every muscle group, helping women build strength and improve overall fitness.
  • Stress relief: The intense physical activity and focus required in Muay Thai training is an excellent way to relieve stress and improve mental well-being.
  • Confidence building: As women progress in their Muay Thai skills, they often experience a significant boost in confidence that extends beyond the gym.
  • Community: Many women find a supportive and motivating community in Muay Thai classes.
  • Self-defense: The practical techniques learned in Muay Thai can be invaluable for self-defense.
  • Non-gendered sport: Muay Thai techniques are effective regardless of gender or body type, making it an inclusive sport for all.

At X3 Sports, we’ve seen numerous women thrive in our Muay Thai programs. Our classes are designed to be challenging yet accessible for all fitness levels, and our instructors are experienced in helping women feel comfortable and confident as they learn and progress in Muay Thai.

How many calories does Muay Thai burn?

Muay Thai is an incredibly effective calorie-burning workout. On average, a person can burn between 600-800 calories in a one-hour Muay Thai session. However, the exact number depends on factors like:

  • Your body weight and composition
  • The intensity of the training session
  • Your fitness level

Many of our members at X3 Sports report that Muay Thai classes are among the most intense and satisfying workouts they’ve experienced. The combination of cardiovascular exercise and strength training in Muay Thai provides an excellent full-body workout that continues to burn calories even after the session ends, thanks to the “afterburn effect” or excess post-exercise oxygen consumption (EPOC).

What is the difference between kickboxing and Muay Thai for women?

While kickboxing and Muay Thai share some similarities, there are key differences that women should consider:

Kickboxing:

  • Typically involves punches and kicks
  • Often incorporates aerobic elements for fitness-focused classes
  • May include bag work and pad work
  • Great for overall fitness and stress relief

Muay Thai:

  • Utilizes punches, kicks, elbows, and knees
  • Includes clinch work (close-range grappling)
  • Emphasizes traditional techniques and cultural aspects
  • Provides a more comprehensive martial arts experience

For women, both offer excellent workouts and can boost confidence. Muay Thai generally provides a more complete martial arts education and may be more effective for self-defense due to its wider range of techniques.

Is Muay Thai good for self-defense?

Absolutely! Muay Thai is an excellent martial art for self-defense, especially for women. Here’s why:

  • Practical techniques: Muay Thai teaches you to use your entire body as a weapon, including punches, kicks, elbows, and knees. These techniques are effective in real-world situations.
  • Improved awareness: Training in Muay Thai enhances your spatial awareness and ability to read body language, crucial skills for avoiding potential threats.
  • Confidence boost: As you progress in Muay Thai, you’ll gain confidence in your ability to protect yourself, which can be a deterrent to potential attackers.
  • Fitness and strength: The physical conditioning from Muay Thai training improves your overall strength and stamina, which can be vital in self-defense situations.

Should I learn Muay Thai or BJJ first?

Both Muay Thai and Brazilian Jiu-Jitsu (BJJ) are excellent martial arts with unique benefits. The choice between them often comes down to personal preference and goals:

Muay Thai:

  • Focuses on striking techniques (punches, kicks, elbows, knees)
  • Emphasizes stand-up fighting and clinch work
  • Great for improving cardiovascular fitness and overall body strength
  • Effective for self-defense situations where you need to stay on your feet

BJJ:

  • Focuses on grappling and ground fighting
  • Emphasizes submissions and control techniques
  • Excellent for developing core strength and flexibility
  • Effective for self-defense situations that go to the ground

Many of our members actually train in both disciplines to develop a well-rounded skill set. If you’re unsure which to start with, we recommend trying a free class to see which resonates with you.

How dangerous is Muay Thai?

While Muay Thai is a combat sport, it’s important to note that when practiced responsibly and under proper instruction, it’s not inherently dangerous. Here’s how we ensure a safe training environment:

  • Qualified instructors: All our Muay Thai classes are led by experienced, certified instructors who emphasize proper technique and safety.
  • Controlled environment: Training is done in a controlled setting with appropriate equipment and safety measures in place.
  • Gradual progression: We start beginners with the basics and gradually increase intensity and complexity as skills improve.
  • Proper protective gear: We require the use of appropriate protective equipment during sparring sessions.
  • Focus on technique: Our classes emphasize proper form and technique over aggressive contact, especially for beginners.

Like any physical activity, there’s always a small risk of injury. However, many of our members find that the benefits of Muay Thai – improved fitness, stress relief, self-defense skills, and confidence – far outweigh any potential risks.

4 Things To Expect From Kickboxing Training

kickboxing training - group workout classes for women

People new to kickboxing often wonder what they should expect from kickboxing training. Will they be sore the entire next day? Will they notice their muscles bulging after just one session? Will they immediately face an opponent who is eager to spar?

If you are considering kickboxing training, you likely have wondered about these questions and more. This article will give you a better understanding of what to expect from kickboxing training to (hopefully) convince you to give it a try. 

4 Things to Expect from Kickboxing Training

While everyone may leave their first kickboxing training session with different thoughts, there are a few things that everyone should expect.

1. You Might Have to Leave Your Comfort Zone

Unless you are used to throwing punches and kicks, you will likely have to venture outside your comfort zone during kickboxing training. You will be asked to try new moves that mentally and physically challenge you. 

Rest assured that you will never be asked to push yourself past the point of safety. So, while you may feel uncomfortable trying something new, you should never feel like you are pushing your body past its reasonable limits. And, to answer the last question posed in the introduction, no, you will not be asked to spar with an opponent.

2. You Might Be Sore After

Kickboxing uses almost every muscle group in your body, including some you may have never worked out before. So expect to work your upper body, core, and lower body, as well as your mind, during kickboxing. All of this means you should expect to be at least a little sore the day after your first kickboxing training session. 

Soreness is entirely normal and nothing to be concerned about. Don’t attempt to do two kickboxing training sessions back to back. Instead, take at least one day off for active recovery. Go for a walk and do some stretching to ease sore muscles. In time, your body will adjust to the moves. As you get into better shape, you will be able to do a kickboxing training session without feeling sore the next day.

3. You Will Sweat A Lot

Our bodies naturally sweat when we get hot. They want to stay at a consistent 98.6 degrees, no matter what is happening in our outside environment. So, when you work hard, such as during kickboxing training, your body naturally wants to cool off. That means you are going to be sweating … a lot. 

This is also completely normal and something you really can’t avoid. Even people who don’t usually sweat a lot will be drenched after their first kickboxing training session. 

You can prepare for a major sweat session by bringing a towel to dry yourself off with during breaks. If you will be doing anything after your kickboxing session, consider bringing a change of clothes and soap for showering off.

4. You Will Have Lots of Fun!

The main goal of recreational kickboxing is to get physically and mentally stronger as an individual. A bonus is that you will have a blast without realizing how many calories you are torching. 

If you aren’t having fun during kickboxing training, then you are taking it too seriously. So relax, forget about trying to get every punch and kick down perfectly, and focus on enjoying moving your body in new, fun ways. 

In addition to having fun moving your body, punching, and kicking, you will have fun meeting new like-minded people. The team environment at X3 Sports will help you feel like you are a part of something bigger.

Why Try Kickboxing Training at X3

As kickboxing becomes more popular, more studios are popping up nationwide. X3 Sports is still the best place for kickboxing training for several reasons. Our world-class trainers can customize each class for various fitness levels while keeping things fun and fresh for everyone, from beginners to advanced kickboxers.

Then there’s the environment. We have the most supportive classes around. Instead of competing against each other, our members encourage each other to push past their comfort zones, try new things, and become the best version of themselves possible.

Are you ready to try kickboxing training to see what it’s all about? Then, sign up for a free kickboxing class.

Kickboxing Workout For Beginners

Kickboxing Workout for Beginners

The perfect kickboxing workout for beginners offers the right combination of instruction and time to learn new moves. Regardless of fitness level, kickboxing may feel intimidating. Fortunately, it is an excellent sport for people of all ages and fitness abilities, with many modifications available.

Kickboxing Workout for Beginners

Unlike other exercise classes, kickboxing gives both the mind and body a good workout. Becoming familiar with some of the foundational kickboxing moves can help beginners feel more comfortable and confident stepping into a kickboxing class.

Here are four moves to practice as part of a kickboxing workout for beginners. Start slowly and focus on form to avoid injury. Once mastered, these moves can be dialed up in intensity and calorie burn.

Jab

A jab is one of the most predominant punches used in a kickboxing workout for beginners. However, it continues to be important in more advanced kickboxing classes, so it is worth taking the time to learn well. 

Left-handers jab with their right hand, and right-handers jab with their left hand. But the real power comes from the legs and core. 

Start in the guard position, traditionally standing with the left foot forward and feet shoulder-width apart. Bring both fists up to the cheekbones with elbows tucked into the side. To jab, slightly rotate off the back foot, putting the weight on the front foot. At the same time, punch the left arm straight out in front, beginning with the shoulder.

Cross

The cross is similar to the jab. Start in the same position with the left leg in front, right behind, and arms close to the body. Slightly rotate off the back foot and put weight on the front foot. This time, bring the back arm (right arm) around to punch straight in front.

Front Kick

This is the most fundamental kick in a kickboxing workout for beginners. It begins in a boxing stance, with both feet a little wider than shoulder-width apart. The left foot is in front, with the fists protecting the face.

To kick, drive the right hip forward until both hips squarely face the room’s front. Shift the weight to the left foot while drawing the right knee up toward the chest. Extend the right leg as if striking a target straight in front with the ball of the foot. Snap the leg down and return to the boxing stance.

Round Kick

The roundhouse kick is a final fundamental to learn before starting a kickboxing workout for beginners.

Start in the same boxing stance as the front kick. While pivoting on the left foot, drive the right hip forward so both the torso and hips face left. Extend the kicking leg forward, keeping the toe pointed as if striking a target with the right shin.

Rotate to the left and place the right foot on the ground to get back to the boxing stance.

Kickboxing Workout for Beginners

Here is a good kickboxing workout for beginners that will help strengthen all the muscles needed to punch and kick through a workout.

Warmup

Before starting a kickboxing workout for beginners, spend five minutes power walking or jogging.

Workout

Do four rounds of the following combination exercises for one minute each. This will lead to a solid 20-minute workout. 

1 power squat and 1 front kick 

Rest 30 seconds

3 side shuffles and 1 burpee

Rest 30 seconds

1 lunge and 1 front kick

Rest 30 seconds

1 burpee and 4 punches

Rest 30 seconds

1 jumping jack and 1 cross punch

Rest for 30 seconds, then repeat the circuit 3 more times.

Cooldown

Stretch the arms, legs, and core while lowering your heart rate and breathing.

Try a Kickboxing Workout for Beginners at X3

Kickboxing can be done at home without any equipment, which is one reason it is becoming so popular. However, taking a kickboxing workout for beginners class at X3 can help new kickboxers learn the fundamentals in a safe and supportive environment.

X3’s classes are high energy and high support. Members encourage each other while working at their own pace. The only competition here is against yourself. Many members find that they quickly lose weight after they start taking kickboxing classes, as they can burn up to 900 calories per session.

Ready to get started and try a kickboxing class for beginners? Great! Sign up for a free class at X3 Sports to see what it’s all about.

How Much Are Kickboxing Classes?

Smiling woman in a red sports top wrapping her hands in a gym.

Kickboxing classes are a fun and effective way to improve fitness, learn self-defense, and relieve stress, making them a top choice for people of all fitness levels. In fact, with 9% of Americans regularly participating in kickboxing, its popularity continues to soar.

But one common question remains: “How much do kickboxing classes cost?”

The answer isn’t one-size-fits-all. It depends on several factors, including:

  1. Location of the classes.
  2. Level of expertise of the instructors.
  3. Type of gym offering the classes and what’s included.

Let’s explore these factors to determine the cost of kickboxing classes and the value they provide.

Factors That Affect the Cost of Kickboxing Classes

Where Are the Kickboxing Classes Taking Place?

The location and facility type significantly impact pricing:

  • Geographical Location: Cities with a higher cost of living generally charge more for classes.
  • Facility Type:
    • Standard Gyms: Offer kickboxing classes alongside other fitness programs, often with general fitness trainers.
    • Specialized Kickboxing Gyms: Facilities like X3 Sports provide dedicated kickboxing training with expert instructors and advanced programs.
  • Class Format:
    • Group Classes: Generally more affordable.
    • Private Classes: Provide one-on-one coaching but come at a higher price.

Who is Teaching the Kickboxing Classes?

The qualifications of the instructors can also influence costs:

  • Standard Gym Instructors: In standard gyms, kickboxing classes may be taught by trainers who are not necessarily specialized to teach kickboxing and boxing. While these classes can provide a solid cardio workout, they often lack personalized instruction.
  • Specialized Trainers: At specialized gyms like X3 Sports, kickboxing personal trainers offer one-on-one guidance tailored to your goals, helping you improve technique, build strength, and see faster results. These trainers often have professional experience, ensuring you get the most out of every session.

What Else is Included?

Beyond the classes, additional perks can add value to the cost of membership, such as:

  • Access to other fitness classes.
  • Locker room and body assessments.
  • Training options or specialized programs.

Average Cost of Kickboxing Classes

Here’s a breakdown of the general pricing for different styles of kickboxing classes:

Type of ClassCost
Private Kickboxing Classes$100/hour
Group Kickboxing Classes$120-$200/month
Kickboxing Classes in a Standard Gym$120-$200/month

Financial Benefits of Kickboxing Classes

While kickboxing classes come with a cost, they can provide significant financial benefits in other areas of life:

  • Save on Healthcare Expenses: Regular exercise can reduce risks for obesity, diabetes, and heart disease, saving up to $2,000 annually on medical costs.
  • Replace Expensive Social Outings: Kickboxing offers a fun and social alternative to dining out or bar visits.
  • Promote Healthier, Cost-Effective Habits: Classes encourage cooking at home, reducing reliance on fast food or takeout.

Try Kickboxing Classes at X3 Sports

At X3 Sports, you don’t need to keep asking, “How much are kickboxing classes?” Here’s what you can expect:

  • Transparent Pricing: Kickboxing classes are included in X1 memberships starting at $139/month.
  • Exclusive Discounts: Special rates are available for students, first responders, veterans, and military personnel.
  • Expert Instruction: Train with professional kickboxing coaches to maximize your results.

Try a Free Kickboxing Class Today!

Experience the benefits of kickboxing firsthand. Sign up for a free class at X3 Sports and discover why kickboxing is the perfect mix of fitness, fun, and skill development.

Learn How to Box with X3 Sports

Learn How to Box with X3 Sports

Millions of people in the United States want to learn how to box every year. In 2021, studies found that 6.7 million people in the U.S. wanted to learn how to box, with around 1.5 million people doing so to participate in a competition. The rest have other reasons for learning how to box related to health and wellness.

There are many other reasons to want to learn how to box, including gaining strength, losing weight, making new friends, improving mental focus, and lowering stress levels. X3 Sports offers boxing classes that can help people learn how to box for all these reasons and more, regardless of their previous experience or current fitness level. 

Learn How to Box with X3 Sports

The professional boxing instructors at X3 Sports are dedicated to helping students of all fitness levels and abilities learn how to box. In addition, they help motivate and encourage new participants to go at their own pace to master proper technique without risking an injury. 

There are many benefits of learning how to box. Here are five reasons people join X3 Sports to learn how to box:

1. Establish And Maintain A Healthy Workout Habit

Joining a monthly program can help instill good, healthy habits that last for the long term. Researchers have found that people who commit to exercising for one month are likely to be exercising ten months later. One key component of this statistic is having fun while exercising. Boxing is a fun exercise that can encourage participants to come back for each session and make it more likely that they will stick with their new habits in the future.

2. Gain Mastery of Boxing Techniques And Fundamentals

Many people want to learn how to box to become skilled at the sport, whether they want to compete or simply learn self-defense moves. However, boxing is about more than just throwing arms in the air. Many skills must be developed and mastered before a person can succeed in the ring. Boxing classes are a great way to master both basic and more advanced skills over time.

3. Feel Lighter And Stronger Without Muscle Soreness

Boxing is an excellent exercise for those who want to burn fat and gain muscle. That’s why many people want to learn how to box to lose weight and feel great, even after a challenging workout. While new boxers might feel sore the day after a workout, that will go away. As a person becomes more fit, they can train longer without feeling muscle soreness.

4. Improve Mental Outlook

Boxing works the mind as much as it works the body. It takes a lot of mental effort to learn new moves and execute them in the correct order. People who learn how to box often feel less stressed and more confident about themselves. They can also get a better night’s sleep, which is essential for all aspects of health and wellness.

5. Find A Community of Belonging

Finally, many people want to learn how to box to be part of a welcoming boxing community. Boxing classes introduce people to like-minded boxers who can quickly become friends inside and outside the gym. The community at a boxing studio is unique because it encourages support and motivation over competition. This community is essential for encouraging participants to keep coming back and getting stronger. 

Unique Value of X3 for Boxing

At X3 Sports, people of all fitness levels and abilities can learn how to box in a safe, supportive environment. X3’s trainers are all experienced boxers who understand how to create customizable programs that encourage mastering moves without risking injury. In addition, the welcoming community is open for anyone who wants to learn how to box for any reason, including getting in shape, making new friends, lowering stress levels, and getting ready for competition.

Learn How to Box at X3 with a Free Class

The best way to learn how to box is by attending a class at X3 Sports. Get started by enjoying a free class to see what boxing is all about. A professional trainer will be there for guidance every step of the way and can help with goal-setting and more as new participants begin their boxing journey. Schedule a free class today to get started.