Picture this – you’ve been working out 3-5 times a week. You’ve lost more weight than you expected, you feel great mentally and physically, and you’re more active. However, recently you’ve noticed that your progress has slowed down. 

What could the reason be? 

You hit a fitness plateau! It is a great sign that you’ve been working out consistently but your fitness journey is yet not over. Our trainers at Montrait Muay Thai have put together a list of their best strategies to bust your fitness plateau. 

Top 4 Strategies To Break Fitness Plateau

1. Take a week’s rest to recover

Most people think you can only build muscles when you’re constantly training. But the truth is, your muscles need time to recover from an intense workout session, re-fuel with protein and nutrients, and build new tissue. 

Plan a recovery week every 6-8 weeks. Here are some benefits of recovery week:

– ensure muscle repair and growth

– relax your central nervous system from rigorous training

– get back to training with a fresh and motivated mindset 

– better focus 

2. Try modified “superset” training

A “superset” is when you combine two exercises either for the same muscle group or two different muscle groups. You perform the two exercises without any rest in between. By the end, you would have performed 15-20 total repetitions in total.

In modified “superset” you lower the repetitions to 6-8 reps for each workout. For the second set, add some weights to your workout. Keep increasing the weight for the remaining sets until the end of your workout. 

3. Try a new workout 

Spice your exercise routine and try a new workout, something you haven’t tried before. It could be something as simple as a 30-minute run or brisk walking, cycling, or some relaxing yoga. If you’re up for a challenge, Montrait Muay Thai has the perfect workout in mind for you! 

Join us for an intense session of Muay Thai in Downtown Toronto! Our sessions are 90-minutes long and we promise to make you sweat like you’ve never before. 

4. Focus on nutrition 

A common reason for hitting the fitness plateau is improper nutrition. If you’re on a weight loss journey and cutting back too many calories, your body is trying to “preserve energy.” And that’s the reason you aren’t losing weight. 

An average adult needs 2,000 calories every day. Use free calorie counting tools available online to find out your body’s needs. Remember, not all fats, sugar, or carbs are bad. You consult with a registered dietitian or work with a personal trainer at Montrait Muay Thai for better nutrition support and guidance. 

Make sure you don’t make any sudden changes to your workout routine or lifestyle. All the methods we’ve mentioned in this article should be introduced gradually, so that your body doesn’t feel stressed and progresses into a longer fitness plateau.

Muay Thai, the martial art of eight limbs, is a physically intense exercise. When training for muay thai, you learn to use your hands, elbows, knees, and chin as offensive weapons. You’ll be sweating in no time! But did you know that it is an excellent stress buster too? It makes you more confident, self-aware, and happy. 

If you’re looking for a sport that helps you both physically and mentally, join us at Montrait Muay Thai in Downtown Toronto! 

Here are top 5 reasons why Muay Thai is the ultimate stress buster: 

1. Best of all destructive therapy 

If you’ve watched videos of people destroying plates, mugs, and electronics and want to do it, muay thai’s exactly what you need. Whether it’s pent-up anger, stress, or sadness, martial arts has proven to be an effective therapy. All these trigger your body’s fight or flight response. Muay Thai offers an outlet to all these negative emotions and also promotes oxytocin and serotonin production, your natural feel good hormone. 

2. Helps you sleep better

Most of us spend the majority of our days working behind a screen. By the time you finish work your mind is tired but your body is still energised. Muay Thai workouts offer a good balance of aerobic and anaerobic exercises. It’ll drain all excessive energy stored in your body. When your body’s tired and you’re relaxed mentally, you’ll sleep throughout the night. 

3. Easier to socialise and make friends

Ever tried making a friend only to realise you’ve got nothing in common? At Montrait Muay Thai, we’re a tight-knit family. You’ll make friends in your very first class! Muay Thai helps you break the barrier because you get to interact with people you’ve got something in common with. 

Many of our workouts and techniques are practised with partners, which gives you another chance to foster a strong friendship. 

4. Reduces muscle tension 

With stress comes muscle tension, eventually leading to a lower quality of life. You’ll find yourself feeling restricted all the time. It can also cause muscle cramps or soreness in the long run. At Montrait Muay Thai in Downtown Toronto, our classes are separated into three parts, the first one being warm-up. It’ll not only relax your muscles but also increase blood oxygen and nutrient flow throughout the body. 

5. Builds psychological resistance

Respect, perseverance, and patience are three important pillars of Muay Thai. You have to stay calm while learning new techniques and workouts. Even during partner training, you’ll have to be patient and guide each other throughout the workout. This helps build psychological resistance by lowering temper and rash decisions. 

The best part about learning Muay Thai is that anyone can learn it! Whether you’ve been training for years or just starting out, you’ll have fun. And more importantly, build mental and physical strength. 

Frequently Asked Questions

Is Muay Thai a good option for people with high stress jobs and burnout?

Yes, if you start with the right pace. Muay Thai forces focus, releases tension, and builds routine. Most people sleep better and feel more confident within weeks. Train two to three times weekly and keep intensity moderate to support muscle recovery.

Does Muay Thai help with stress, or does it make anxiety worse at first?

It helps long term, but anxiety can spike early. New drills, loud pads, and fast pacing can feel intense. That fades as you learn fundamentals and your body adapts. If you have a tendency to feel anxious, 3-6 months of private Muay Thai coaching can help you ease into the sport.

Do you need private sessions before group classes, or can you start in a beginner class?

We recommend private sessions before and here’s why. Private training lets us fix stance, guard, footwork, and basic strikes early. At Montrait Muay Thai, you begin with an Initial Performance Session, then one on one coaching. Once technique looks solid, you join group classes or continue with private training.

How do you avoid injury and overwhelm when you start Muay Thai?

Prioritize technique over power. Warm up well, wrap your hands, and use proper gloves. Tell your coach about old injuries early. Take breaks when your form slips. Increase intensity only after you feel comfortable with basics and pacing.

You might have heard countless stories of how Muay Thai has helped people become stronger, mentally & physically.  Muay Thai is one of the more dangerous close-range combat sports, which might make you think it isn’t suitable for kids. Contrary to what people think, a majority of Muay Thai training is done with pad work (hitting pads with a partner), practicing forms in the air (shadowboxing), and working techniques back and forth with a partner with no contact to the head at any point.  

What most people see on TV or YouTube is professional fighters competing at the highest level, whereas most Muay Thai practice is done in a safe and friendly environment. When practiced correctly, it adds to your physical strength and skills, that’ll help you protect yourself and others.

If a student wants to compete at an amateur level, there are safeguards in place and pads that must be worn. Judges and referees prioritise the safety and well-being of students, especially young athletes.  We recommend to enrol them as young as six years old. Read more about our Kids Program here.  

Here at Montrait Muay Thai, all classes are conducted in a safe environment with padded floors and walls. Our younger students must wear safety gear for all Muay Thai training, and are not allowed to hard-spar. Instructors have passed background checks, and the space is monitored. We also invite parents to stay and watch or to enjoy a coffee and catch up on some reading while we tire out the little ones!

Still not convinced if Muay Thai is the right fit for your kids?  Let us walk you through some wonderful benefits of Muay Thai for kids:

Keeps children active & strong physically 

Now that school’s back on, your children will be sitting in class almost all day. Over the last decade, outdoor and physical activity time have been cut in favour of increased classroom learning. Enrolling them at Montrait Muay Thai will be a good change of pace for them! Our Muay Thai trainers will help them develop healthy habits that will become a part of their active lifestyle. The training will not only boost their cardiovascular endurance but also coordination & self-defence skills. 

1. Builds mental strength

Muay Thai is a technical sport, which means it is crucial to properly execute movements and techniques. To achieve this, our kid needs to be disciplined, confident, and focused. Over time, this focus translates to other areas of life, helping them excel in school or tackle challenges with confidence.

2. Makes kids more independent 

Bullying is so common in schools nowadays. It is typical for bullies to target weaker children, which can lower their confidence and self-esteem. Learning Muay Thai or any other active sports, will make your child athletic and in-turn more confident to protect them if they’re bullied. 

A stronger child is less likely to be bullied, and one who knows martial arts is much more capable of self-defense. In turn, this will fuel them with independence, make them self-reliant, and grow into a confident adult. 

3. Teaches kids mindfulness & respect 

Respect and discipline form the core of Muay Thai training. They get to build a connection with the buddhist culture, learning values like humility, patience, and mindfulness, which help shape their character both inside and outside the gym. Mindfulness and observation of tradition and heritage are tenets practiced side-by-side with Muay Thai training.  During class, kids learn to respect not only their trainers but also their peers. 

4. Muay Thai makes kids more attentive 

A high degree of focus and awareness is required to adapt to the ever-changing dynamic of Muay Thai.  The student is always improving their ability to read cues from their opponent, react to the situation, and to strategize on-the-spot.  The mental focus developed in these classes cannot be helped but to translate over to their everyday lives, helping your child become more attentive, and aware about their surroundings. 

Is Montrait Muay Thai in Toronto a good fit for your child? 

Montrait Muay Thai is a fun, safe, and engaging place for kids to learn Muay Thai. We conduct a special Muay Thai for Kids program, which is an 8-week long course. The program runs thrice a week – Tuesday, Thursday, and Saturday and we only take 10 kids per batch. Learn more about our kids program today.  

The earlier you enroll your child into Muay Thai, the faster they will learn to be self-confident and focused. If you have any questions, feel free to contact us at peter@stg-montraitmuaythai-staging.kinsta.cloud or call us on 647-889-5831.

Is Muay Thai good for kids with low confidence or anxiety?

Yes! Muay Thai helps children build confidence by improving their physical abilities, teaching self-discipline, and providing a supportive community. It offers an outlet to manage stress and anxiety in a positive way. 

Will my child become aggressive from training in Muay Thai?

No. Muay Thai teaches discipline, respect, and self-control, not aggression. Kids learn to use their skills responsibly and understand that martial arts are for self-improvement and self-defense, not bullying or unnecessary fighting.

Can girls train in Muay Thai too?

Absolutely! Muay Thai is for everyone. Many girls train and compete in Muay Thai, gaining confidence, fitness, and self-defense skills along the way. Everyone is well at Montrait Muay Thai.

How can parents support their kids in Muay Thai?

Encourage consistency, celebrate progress, and reinforce discipline at home. Attend classes with them, provide proper gym gear, and foster a positive mindset about training. 

Are you up for a fitness challenge that is both terrifying and thrilling? If you’ve watched Kickboxer, Ong Bak, or The Raid, you would have seen this brutal sport in action. Muay Thai in Toronto is all about sparring and competition, while other martial arts are usually combat simulations and theory played out in a controlled environment. It also makes up for a great aerobic workout and will help you loose those resistant fat around your stomach and thighs. Much needed when options are limited outdoors. 

Muay Thai is an intense sport that engages all hands, shins, knees, and elbows but it isn’t difficult for beginners to train and learn the fundamentals. As a Toronto Muay Thai gym, we understand that starting a new sport is overwhelming and prepared this guide to help you ease into it. We also host free Muay Thai classes for women from time to time, so you can learn the sport in a safe, welcoming atmosphere. 

History of Muay Thai 

Muay Thai is a standing martial arts style with roots leading back to 13th century Thailand when it was mandated as military training. You can trace it back to the Sukhothai dynasty and it was made Thailand’s national sport by the Rattanakosin Kingdom (18-20 century). Rooted in the traditional Thai martial art of Muay Boran, Muay Thai also reflects influences from British boxing, which introduced concepts like structured rules, boxing rings, and gloves. This fusion gave rise to the distinctive style characterized by powerful strikes using fists, elbows, knees, and shins, earning it the moniker “the art of eight limbs.”

In contemporary combat sports, Muay Thai remains a staple, with UFC legends like Anderson Silva, Edson Barboza, and Joanna Jędrzejczyk incorporating its techniques into their arsenal for its speed, precision, and versatility. Today, Muay Thai has become a staple in martial arts and is growing in popularity as a self-defence technique. Come try it out at our gym in downtown Toronto!

Understanding the basics of Muay Thai training 

Learning Muay Thai as a beginner is like learning to walk again. Not kidding! Your stance and posture is very important but so is your mental strength. The way you hold your arms against your body to protect yourself is different from boxing. 

In boxing, you only have your hands to protect you but in Muay Thai in Toronto you have 8 weapons to use – Punch, Kick, Knee, and Elbow (2 each). While mastering this awesome sport takes time, the beauty lies in the benefits it offers! 

When it comes to Muay Thai training, be ready to SWEAT A LOT. Whether you want to learn Muay Thai to break your sedentary lifestyle or want to compete professionally, the benefits are endless. It teaches self-defense, makes you calmer, and makes you self-confident. Also, there’s a lot of kicking and punching and that’s absolutely fun! Since it has a learning curve, at our gym we recommend new students to take a couple personal training sessions to get posture, form, and technique correct and then join our group classes. 

Is Montrait Muay Thai in Toronto the right fit for you?

We take pride in teaching the most ancient techniques of Muay Thai that are rooted in its culture but also adapt them to your fitness goals. Like any other martial art and combat sports, injury is inevitable but with correct training, you can learn how to avoid mistakes. If you’re unsure about Muay Thai being the right fit for you, you can book a personal training class with us! After your class, be sure to ask about our special offers for new students only! 

Picking out a good gym

Finding the right gym is the single most important decision you have to take. You want to learn at a gym that teaches you the techniques and not some watered down version. Since you’re a beginner, find an academy that conducts foundation classes. All students will start at the same level and you’ll learn so much better that way. 

Good thing is Montrait Muay Thai in Toronto offers foundation classes! Each class is 90 minutes long and our instructors take you through the fundamentals. The first 30 minutes, you’ll be doing a set of body weight exercises, plyometrics, and speed agility drills. In the next 30 minutes, your instructor will demonstrate technical drills followed by the students practicing them. The class finishes with partner pad work and/or drilling! 

Don’t have a partner to bring with you? Don’t worry because we can easily pair you with another student from the class. 

Train at Montrait Muay Thai in Toronto

We focus on fundamentals first, so you feel strong and equipped with the right techniques.

At Montrait Muay Thai, every student begins with an Initial Performance Session (IPS). One of our coaches will assess how your body moves, talk about Muay Thai and your training goals.

From there, you’ll work with a coach in private sessions to learn the fundamentals at your own pace.

By the time you join group classes, you’ll feel confident in your form, technique, and understanding of Muay Thai.

We’re excited to talk more. Book your IPS today.

Maybe you’ve heard this saying before, no run, no fight. I personally don’t consider it a saying; it’s a fact.

So many iconic scenes from boxing and martial arts movies are of the solitary fighter running on the side of the road for a reason. If you want to take your training to the next level, whether that’s fighting or for your next shorts test, consider adding running to your fitness schedule.

Now that it’s spring and we can only really go outside for essentials or fresh air, why not go for a jog? I have to remind you to keep your 6ft physical distancing on point if you’re running. You are traveling at a faster pace than other pedestrians and bear more responsibility for keeping your distance. It’s also recommended to wear a face-covering; if you’re keeping a good pace, you’re probably mouth breathing!

If you’ve taken a class, you already know what an intense cardiovascular workout Muay Thai is. There are lots of ways to get your extra cardio in but running is the method of choice for Muay Thai. Swimming, rowing machines, and biking are fine options but you want to build up endurance not only in your lungs and heart but in your legs as well. The repeated impact of running builds bone density in your feet, shins, and legs. You’re on your feet when you’re doing Muay Thai and so you want a cardio workout that complements this. Running builds mental endurance and toughness too. When you’re tired out on the road running alone without your Kru or your teammates to encourage you, you find the determination within yourself to push hard and complete your run. Developing the ability to push past mental and physical exhaustion is invaluable for Muay Thai. 

So let’s get started!

First, you’ll need a good pair of running shoes. Luckily there are still many options for online ordering if you don’t have a pair. If you’re looking to support a local Toronto business, Black Toe Running is a great choice. If you are budgeting, most major retailers (i.e. Footlocker, Sportchek) have large clearance sections.

A common problem I’m seeing with new runners recently is that they are dressing too heavily in early spring weather to be comfortable when running. You build quite a bit of body heat when you’re jogging and don’t need as much clothing as you’d think.

I’ve suggested some guidelines below:

Now that you’re dressed, you aren’t going to head out the door just yet. Especially when you are first starting and running is an unfamiliar movement for your body, you should take some time for joint mobility before you head out on a run. Neck rotations, shoulder rotations, hip circles, and ankle rotations should all be done on each side at least 10 times each. Jumping jacks, alternating knees to your chest, and squats can also help activate your muscles before a run. I like to walk for a couple of blocks before I start my run, especially if it’s early in the day and I haven’t been moving much yet.

For your first run, plan a route between 2.5-5km. Apps like Nike Run Club or Under Armour’s Map My Run have mapped out local routes you can follow, plus they can help you track your progress. Having a planned route when you run is essential, especially when you’re starting out. You’re more likely to get tired and give up without an endpoint to strive for. Find a route you like and complete it no matter what – don’t be discouraged if you need to take walking breaks the first few runs you attempt. You should take walking breaks as needed if you feel burning or cramping in your lungs/chest or that familiar sear of lactic acid building up in your legs.

Limit walking breaks to 1-2 minutes and avoid them entirely if you can. When first incorporating running into your schedule, plan to run 3x a week. It makes a great warm-up for Muay Thai class if you’re looking to combine workouts. When you’re finished your run, take a few moments to stretch at a minimum your quadriceps and hip flexors. Your hip flexors especially can get tight with the repetitive motions of both Muay Thai and running.

With the weather getting warmer and the lockdown continuing, hopefully, you find this guide helpful. Remember to keep your distance, warm up properly, pick a running route, and stick to it. The lockdown offers a great opportunity to build your discipline and running is the best choice to complement your Muay Thai practice while keeping safe and healthy.

Happy running!