Training guides
Muay Thai, strength, conditioning, workout programs, exercise choices, progressive overload, and practical strategies for building more structured training.
Stellar Lift Blog
Training guides and practical advice
Practical guidance for Muay Thai, strength, conditioning, workout programming, and consistent progress. Explore hydration and recovery advice where it helps support better training and performance.
Explore by topic
Training is the main focus of Stellar Lift. Start with strength, conditioning, workout structure, and exercise selection. Hydration and recovery provide practical guidance to help support your sessions and stay consistent.
Hydration for training
Water intake, electrolytes, sweat rate, sodium loss, hydration in hot weather, and practical strategies before, during, and after workouts.
Recovery for training
Rest days, sleep, soreness, mobility, training load, deloads, and recovery strategies that help you prepare for your next session.
Learn, train, track
Good training starts with understanding what you are doing and why. Stellar Lift articles explain practical decisions around exercises, programming, conditioning, and progression so you can apply them in your own sessions.
Training Tracker provides a focused way to record that work. Log your exercises, sets, reps, and sessions, keep your training organised, and maintain a useful history of your progress.
Training articles
Browse all training articles, including Muay Thai strength and conditioning, workout programs, exercise guides, progression, and practical training decisions. Articles are listed from newest to oldest.
Muay Thai Pull-Ups: Do They Actually Help Fighters?
Do pull-ups help Muay Thai fighters? Learn what they actually train, how they may support clinch and upper-body strength, how many to do, and how to progress from assisted to weighted pull-ups.
What Muscles Does Muay Thai Work? Full-Body Breakdown for Fighters
A practical full-body breakdown of the muscles used in Muay Thai, including the legs, hips, core, shoulders, back, arms, grip, and neck, plus how those muscle groups contribute to common Muay Thai movements.
Muay Thai Leg Workout: Build Stronger Kicks Without Wrecking Your Training Week
A practical Muay Thai leg workout with exercises, sets, reps, RIR, progression, a shorter version, and scheduling advice to build lower-body strength without wrecking kicking or sparring.
Best Upper Body Exercises for Muay Thai: What Helps and What Wastes Time
A practical guide to upper body training for Muay Thai, including pull-ups, rows, push-ups, pressing, carries, medicine-ball work, shoulder-support exercises, programming and common mistakes.
Muay Thai Conditioning Exercises: 10 Gym Finishers That Build Fight Fitness
Learn how to condition for Muay Thai without adding useless fatigue, including aerobic work, high-intensity intervals, repeated efforts, 10 practical conditioning exercises, and ready-to-use finisher templates.
Strength and Conditioning for Muay Thai: What to Build in the Gym Without Slowing Yourself Down
A practical guide to strength and conditioning for Muay Thai, including strength, power, conditioning, exercise selection, rep ranges, weekly structure and how to lift without ruining fight training.
Muay Thai Workout Plan: How to Build a Weekly Gym Program Without Ruining Your Fight Training
Build a practical Muay Thai workout plan around strength training, conditioning and recovery without ruining your skill sessions, sparring or kicking quality.
Progressive Overload Explained: How to Keep Getting Stronger Without Guessing
Learn how progressive overload actually works, including double progression, reps, load, volume, RIR, plateaus, deloads, and practical examples for strength and muscle growth.
Core Training for Fighters: What Actually Builds Power, Stability, and Transfer
Learn how fighters can train the core for strength, stability, rotation, and trunk control, with practical exercises, progression, sample workouts, and evidence-based limits on sport transfer.
Beginner Strength Program (3 Days/Week): Full Plan + Progression
A practical 3-day beginner strength program with full-body workouts, sets, reps, RIR, exercise substitutions, progression rules, and a simple plan for stalls.
Best 2-Day Full Body Gym Workout for Muay Thai Fighters
A practical 2-day full body gym workout for Muay Thai fighters, including Day A and Day B sessions, sets, reps, RIR, progression, exercise substitutions, and weekly scheduling around pads and sparring.
Strength Training for Muay Thai: Best Exercises and What to Skip
A practical guide to strength training for Muay Thai, including squats, hinges, single-leg work, pulling, pressing, jumps, throws, core training and exercises that often add more fatigue than value.
Should You Train Legs If You Do Muay Thai? Strength, Soreness, and Smart Programming
Learn how to train legs alongside Muay Thai without ruining kicks or sparring, including exercise selection, gym volume, soreness, scheduling, recovery, and practical weekly examples.
Hydration for training articles
Practical hydration guidance for people who train. Explore water intake, electrolytes, sweat rate, sodium loss, training in heat, and hydration before, during, and after exercise.
Can Drinking Too Much Water Make You Sweat More During Exercise?
Can drinking too much water make you sweat more during exercise? Learn how hydration affects sweating, why excess water usually increases urine rather than sweat, and the risks of overdrinking.
What to Drink During Long Training Sessions: Water, Electrolytes, or Sports Drink?
A practical guide to choosing water, electrolyte drinks or carbohydrate sports drinks during long training sessions, including sodium, carbohydrate, sweat rate and overhydration.
Sodium Loss Calculator for Exercise: How to Estimate Your Sweat Sodium Loss
Use a simple sodium loss calculator for exercise to estimate total sweat sodium loss and sodium loss per hour, while understanding the limits of estimates without a measured sweat sodium concentration.
How Much Water to Drink Before a Workout if You Use Pre-Workout
Learn how much water to drink before a workout when using pre-workout, whether caffeine causes dehydration, how shaker water counts, and how to build a practical pre-exercise hydration plan.
Signs of Dehydration During Exercise: What to Notice Before Performance Drops
Learn the common signs of dehydration during exercise, how they differ from normal fatigue, heat illness and overhydration, and when symptoms require more than simply drinking water.
How to Measure Your Sweat Rate Correctly
A practical step-by-step guide to measuring sweat rate during exercise, including the correct formula, wet-clothing errors, fluid and urine corrections, worked examples and how to use the result.
How Much Sodium Do You Lose in Sweat? What Actually Affects Sodium Loss During Exercise
How much sodium do you lose in sweat during exercise? Learn typical sweat sodium ranges, how to calculate total sodium loss, why heavy sweaters are different, and when sodium replacement matters.
How Much Water Should You Drink After Exercise? Simple Hydration Guide
Learn how much water to drink after exercise using sweat loss, body-weight change, workout duration, heat and sodium needs, with practical examples for gym training, Muay Thai and running.
Sweat Rate vs Sodium Loss: What to Measure After Hard Training
Learn the difference between sweat rate and sweat sodium loss, how to calculate fluid loss, why sweat sodium varies between athletes, and when sweat testing is worth doing.
Sweat Rate Calculator: Your Workout Hydration Plan
Use this sweat rate calculator to estimate litres lost per hour from body-weight change, fluid intake and session duration, then turn the result into a practical workout hydration plan.
Hydration in Hot Weather: How to Train in Heat Without Crashing
A practical guide to hydration and training in hot weather, covering sweat rate, sodium, humidity, heat acclimatization, cooling strategies and warning signs of heat illness.
How to Tell If You’re Actually Dehydrated
Learn how to tell if you may be dehydrated using thirst, urine colour, body-weight changes and training context, plus the warning signs that need more than simply drinking water.
Can You Drink Too Much Water During Exercise? Hyponatremia Explained
Exercise-associated hyponatremia can occur when fluid intake exceeds losses and blood sodium becomes diluted. Learn the causes, warning signs, role of electrolytes and practical ways to avoid overdrinking.
How Much Water to Drink Before, During and After a Workout
A practical guide to how much water to drink before, during and after exercise, including pre-workout amounts, sweat-rate calculations, Muay Thai examples, electrolytes and post-workout rehydration.
Electrolytes for Workouts: When You Need Them (and When You Don’t)
A practical guide to electrolytes for workouts: when you need sodium, when water and food are enough, how sweat rate changes your needs, and what to look for in an electrolyte drink.
Hydration Basics: What Actually Matters
A practical hydration guide covering daily water needs, exercise hydration, thirst, urine colour, electrolytes, sweat loss, caffeine, overhydration and simple ways to adjust your intake.
Recovery for training articles
Explore rest days, sleep, active recovery, mobility, training load, soreness, deloads, and ways to manage recovery around regular training.
DOMS vs Strain: How to Tell Muscle Soreness From a Possible Injury
DOMS vs strain explained: compare timing, pain location, movement, weakness, bruising and warning signs so you know when to modify training and when to get assessed.
What Counts as Active Recovery? 15 Low-Stress Options for Fighters and Gym Training
What counts as active recovery? Learn 15 practical low-stress options for Muay Thai and gym training, how easy they should be, what does not count, and when full rest is the better choice.
Sauna on Rest Days: Does It Help Recovery or Add More Stress?
Is sauna on a rest day good for recovery or just another stressor? Learn how heat, sweating, hydration, fatigue, training load, and your next session should influence the decision.
Shoulder Mobility for Fighters: A Practical Routine for Boxing and Muay Thai
Learn how fighters can improve useful shoulder mobility, scapular control, and upper-body movement for punching, guard work, clinch training, and strength work without forcing painful stretches.
Active Recovery vs Rest Day: Which One Helps More After Hard Training?
Active recovery vs rest day explained: when full rest is the smarter choice, when light movement can help, and how fighters and gym trainees can structure recovery between hard sessions.
Two Workouts a Day: Simple Hydration and Recovery Plan
A simple hydration and recovery plan for two workouts a day, covering water, electrolytes, food timing, rest, mobility, fatigue, and how to prepare for the second session.
Deload Week for Muay Thai + Gym: When to Do It and How to Do It
A practical deload week guide for Muay Thai and gym training, covering fatigue signs, volume and intensity, strength-training adjustments, Muay Thai sessions, weekly templates and returning to normal training.
How Many Rest Days Do You Really Need? Gym + Muay Thai Recovery
A practical guide to rest days for Muay Thai and gym training, including weekly examples, signs of under-recovery, hard-day scheduling, active recovery, sleep, and when to reduce training load.
Sleep After Training: How to Recover Better Without Fancy Gadgets
Learn how to sleep and recover better after training, including sleep duration, evening Muay Thai, caffeine timing, naps, alcohol, post-workout food, bedroom setup, and when poor sleep may require more than another recovery hack.
Sauna After Training: Does It Help Recovery or Just Feel Good?
A practical guide to sauna after workouts covering recovery evidence, timing, session length, hydration, cooling down, sodium, food, safety, and when to skip sauna.
10-Minute Mobility Routine: Daily Reset for Hips, Ankles, and Upper Back
A simple 10-minute mobility routine for hips, ankles, thoracic spine, and shoulders, with clear guidance on when to use it before training, after training, or on recovery days.
Where to go next
Use the training hub to find guides organised by foundations, programs, and exercises. Explore hydration and recovery when you need supporting guidance around your training.