What to expect on day one, what kit to buy, and why Muay Thai and MMA are the smartest training decisions you’ll ever make.
Chapter One
Walking through the doors of a martial arts gym for the first time can feel daunting — but it doesn’t need to. At CoreFit UK, beginners are welcomed at every class. Here’s exactly what a session looks like from start to finish.
Every session starts with a structured warm-up to get the body ready and the mind switched on. Expect light cardio to raise the heart rate, partner drills to build coordination and comfort working alongside someone else, bodyweight exercises to activate key muscle groups, and stretching and mobility work to open up the hips, shoulders and ankles — areas that take a lot of load in Muay Thai.
The warm-up scales to where you are. Nobody gets left behind.
This is the heart of the session. You’ll work through technique-based pad work — striking pads held by a partner or coach — putting the combinations you’ve been taught into live practice. This is where Muay Thai comes alive. It’s physical, it’s fun, and it gives you an immediate feel for the sport.
Partner drills are also used throughout to develop timing, distance and defensive movement in a controlled, cooperative environment. Everything is coached — you won’t be thrown in the deep end.
Sessions close with either some extra conditioning cardio or — most commonly — sparring. Sparring is the closest thing to applying everything you’ve learned in a live, reactive context.
“80% of our members train purely for fitness and confidence — and most end up falling in love with the sport.”— Henry Cleminson, Head Coach & Founder, CoreFit UK
Chapter Two
The honest answer: barely anything to start. Here’s what you need at each stage of your training journey.
During your introductory week you don’t need to buy a single piece of kit — unless you already own some. Gloves, shin guards and all protective equipment are available to borrow from us. All you need to bring is:
Comfortable sports kit you can move freely in. A t-shirt and athletic shorts or leggings are ideal. Avoid zips, belts or hard embellishments.
You will sweat — a lot. Bring a large water bottle and a small towel to every session. Hydration makes a bigger difference than most people expect.
Once you’re in, here’s what you’ll need to get hold of:
Your most important purchase. 12–16oz depending on your size. Available from the CoreFit store or SKS Empire UK.
Essential for all pad work and partner drills once you’re training regularly. Look for good padding and a secure ankle strap.
Wide-cut to allow full kicking range. Available as CoreFit UK branded kit or through SKS Empire UK.
Required if you want to spar. A boil-and-bite guard works well to start. Custom-fit from a dentist for best comfort long-term.
Essential for all male members once regular training and sparring begins. Non-negotiable.
Protect wrists and knuckles under your gloves. 4.5m stretch wraps are ideal. Your coach will show you how to wrap properly.
Muay Thai is trained barefoot. Ankle supports are useful if you have existing injuries or want added stability.
Our official apparel brand. All CoreFit UK members receive 20% off all SKS Empire UK gear — clothing, shorts, gloves and more.
Shop SKS Empire UK →Rep the gym. Full CoreFit UK branded kit is available to members and non-members alike — gloves, shorts, clothing and apparel.
Shop the CoreFit Store →Chapter Three
There’s no shortage of ways to get fit. You could hit the gym, take up running, join a yoga class or play five-a-side. So why choose martial arts? And why Muay Thai and MMA over boxing, kickboxing, karate or anything else? Here’s the straight answer.
Muay Thai is known as the Art of Eight Limbs — punches, kicks, elbows and knees. No other striking discipline gives you as many tools. Boxing covers two limbs. Kickboxing covers four. Add MMA — wrestling, clinch work and ground fighting on top — and you’re training a genuinely complete combat system proven to work in the real world.
A single Muay Thai session burns between 600–900 calories depending on intensity. You’ll build cardiovascular endurance, leg power, core stability, shoulder strength and coordination simultaneously. Unlike the gym, pad work demands full attention every second. You get fitter faster — and you genuinely enjoy it.
Most martial arts look good in a controlled environment. Muay Thai and MMA are tested against fully resisting opponents in live competition — meaning the techniques you learn are proven under real pressure. Distance management, clinch control, takedown defence — this is a level of practical capability no gym class or yoga session can give you.
The focus required in class acts as moving meditation — stress has no room when you’re concentrating on technique and timing. The discipline, the progress and the community contribute to improved confidence, reduced anxiety and stronger resilience. Our members regularly tell us training changed their lives off the mat as much as on it.
Most fitness routines plateau. Progress in Muay Thai and MMA never runs out — there is always a deeper level of technique, timing, strategy and conditioning to chase. Whether you train for six months or six years, you’ll never stop learning. That’s what keeps motivation high and drop-off rates low.
At CoreFit UK, beginners train alongside world-ranked fighters without hierarchy or intimidation. Shared effort and mutual respect create real friendships fast. Many of our members say the community is the main reason they keep coming back — not just the training itself.
Still weighing your options? Here’s a straight comparison.
| Discipline | Muay Thai / MMA | Boxing | Kickboxing | Karate / TKD |
|---|---|---|---|---|
| Weapons Used | Punches, kicks, elbows, knees, clinch, takedowns | Punches only | Punches & kicks | Punches & kicks (limited) |
| Live Sparring | ✔ Core part of training | ✔ Core part | ✔ Common | ~ Varies by school |
| Grappling | ✔ Full grappling in MMA | ✘ None | ✘ None | ✘ Minimal |
| Real-World Effectiveness | ✔✔ Proven under pressure | ✔ Strong | ✔ Good | ~ Varies widely |
| Fitness Benefit | ✔✔ Full body, high output | ✔✔ Excellent | ✔ Good | ~ Moderate |
| Beginner Friendly | ✔ At a good gym, yes | ✔ Yes | ✔ Yes | ✔ Yes |
| Competition Pathway | ✔ Local to world level | ✔ Strong pathway | ✔ Available | ~ Limited |
“To be the best, you must train with the best. At CoreFit UK, that standard is available to everyone.”— CoreFit UK · Sutton Coldfield
Ready to Begin?
A full week of unlimited classes for a tenner. No experience needed. No judgement. Just great coaching, great people and training that will change how you see yourself.
