Is 40 Too Old to Train Muay Thai?

Sharing is caring!

Editor’s Note: Randy is a 43-year-old Muay Thai enthusiast who started training one year ago. He shares his story of taking up the sport and the benefits he has experienced.

Muay Thai is one of the most exciting combat sports.

Just watching a match can get your heart racing and your adrenaline pumping. But there’s a flip side to all that flash and excitement. Muay Thai also happens to be one of the most physically demanding and punishing.

The impression one gets is that it’s a sport for the young ones. But what if you’re 40 or older and you want to try it out?

Would you be able to hold your own and find your own success? Or are you better off trying an entirely different activity?

You can’t wait to get the answer – Is 40 too old to train Muay Thai?

Before we go any further, let me tell you my own personal Muay Thai story. 

It started early last year when I attended my first Muay Thai class. There’s nothing remarkable about that, except that I was attending my first class at the age of 42.

After the first class was over, I asked myself – Why didn’t I do this sooner?

I felt exhausted like never before and my whole body felt sore. But I never felt more alive and excited at the same time.

Since then, I’ve attended more classes and gotten in the best shape of my life. My personal improvement might be at a snail’s pace and I’d never be good enough to be a fighter, but that’s okay.

I can say that Muay Thai has changed my life.

As it turned out, training in Muay Thai was one of the best decisions I ever made. It helped me become fitter, stronger, and happier.

I understand that you have concerns, even fears. That the sport might be too violent for you and your body might not hold up. 

Or that you’d get embarrassed in front of younger, fitter practitioners. But really, it’s all in your mind. You need the right mindset.

Start with the thought that you can do it, that you can do Muay Thai with the best of them. That thought will strengthen into belief, which will then translate into action.

If you’re still having some second thoughts, then reading the following reasons might help.

These are the reasons why you need to start training and why you need to do it right away.

Reasons Why You Need To Start Training Muay Thai at 40

So it’s time to talk about the reasons why you need to train in Muay Thai right NOW. 

Yes, even if you’re 40 and beyond. There’s just no way that you can afford to be held back by your age, even if you’ve already approached middle-age status.

1) Muay Thai is Fun

Muay Thai might be a ferocious martial and brutal combat sport, but it’s also fun. Indeed, it offers some of the most fun you could ever experience inside a gym or even at home.

For one, there’s absolutely no danger of getting bored once you start training. How can you get bored when there’s so much to learn? From executing the proper punches to throwing a proper roundhouse.

The training in Muay Thai certainly beats the monotony of lifting weights or riding a stationary bike.

You wouldn’t want to miss out on all that fun, would you?

2) Burn Calories Faster

Once you reach the age of 40 and above, it gets harder to burn those unwanted calories. Ask anyone who’s at that age and they’re sure to answer with a not so pleased “yes”.

Muay Thai will help you solve that problem. The intensity of the training regimen will guarantee burned calories and exhausted bodies.

After all, you’re not just going to throw punches, but also learn different kinds of strikes. And you’re going to hit the pads as well as the heavy bag, aside from jumping rope and a few rounds of shadowboxing.

No wonder Muay Thai is said to be capable of burning as much as 600-700 calories per training session. Something that a 40-year-old and beyond could definitely use!

3) Build Up Your Muscle and Bone Density

Another major benefit of training Muay Thia is that it builds up your muscle and bone density.

Those who are at least 40 years should especially take notice of this fact. Why? For the simple reason that our muscle mass and bone density tend to deteriorate as we get along in age.

Weakened muscles and brittle bones are never going to be a good combination and can be deadly if not addressed properly.

Muay Thai is the perfect way to address that and you can strengthen your bones and muscles. By doing so, you can at least fight off the onset and effects of aging.

Then there’s also the added bonus of improving your body’s flexibility through consistent training.

4) Better Looking Skin

Better looking skin at age 40? And it’s due to the effects of training Muay Thai? It’s true and it’s one of the effects of training in the sport.

This is possible because sweating helps in getting rid of the dirt and oil that is trapped in your pores. 

Your pores are going to open up and expel that dirt and excess oil that can make your skin look old.

A Muay Thai class is usually held in a non-air-conditioned gym that will cause you to sweat buckets. In turn, you’re going to sweat away everything that makes your skin older than it should be.


As we talked about above, it’s all a matter of being in the right mindset. Age means nothing if you want to accomplish something.

Sure, Muay Thai seems like such a challenge if you’re 40 and above. But that’s where the fun lies as well as the prospect of discovering what you’re capable of. 

The important thing is to try. Attend your first class, go through your first warm-up, and throw your first strike!

Sharing is caring!

6 thoughts on “Is 40 Too Old to Train Muay Thai?”

  1. I’m 53 years old and reflex erosion hits hard. This is my main problem. Checking or catching a kick launched at normal speed, for example, is nearly impossible for me. When sparing with youngsters I cannot react as quickly as needed and often have to protect myself, weathering the storm while moving & peeking for an opening. My main problem is that most trainers and trainees just cannot understand this problem, as they are young! They hint and act as if I could overcome it thanks to sheer will 🙂
    Preserving balance also is a challenge.
    These 2 seem related.

    • I am 57 and still do it. My reflexes are fair, but my biggest problem is recovery time. When I train hard, I feel like I am improving, then my legs start feeling fatigued. Then I have to take a week off to get them back . Still better than not doing it

  2. Hi. I’m 49 and began training last year. I am already at Red Belt. I have a bag at home and work out almost every day. I’ve never felt fitter or stronger in my whole life. I was a 7-stone wimp at school and finally I feel like I have some skills. The big problem is my hips. No matter how hard I try I cannot do a round house higher than body height even though I’m nearly 6tt. My legs just won’t get up there. I’ve been working hard on calf killers (Liam Harrison) and punching but when I train with the younger guys they just seem to spring up there without an issue. I often come home from training feeling low and angry with myself but then I look in the mirror and see muscles I haven’t seen in 20 years and think of all the new friends I have. I’ll keep going until they tell me to go 😎

  3. Will be 40 in a couple of months and had my first Muay Thai lesson yesterday here in Thailand. Next week I will start training BJJ as well 😎

  4. Thanks for this! I’m 36 yo and this has been my first week. I’m excited and was afraid that it’s been nearly 6 years since I had a real training regimen with the Army. I thought I might be to old, fat, and slow to start over with Muay Thai.

  5. I just had my first class last week. I’m 43 and my instructor said I did pretty good! I am just having a problem with loosening up and not being so stiff. I was going to have another class, but I had to take a couple days off because my thighs were on fire. I will continue to go and I don’t plan on sparring or fighting. I just want to get in better shape and feel better about myself…while learning some self defense!


Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.