We are constantly getting questions asking, “What size gloves should I use?” So we decided to write a short article with what our professional Top King Muay Thai & MMA Fighters use.
Firstly, if you’re training Muay Thai, we recommend using Muay Thai gloves. They’re designed specifically for the sport, with additional padding around the top and back of the glove to help absorb impact when blocking kicks. They also typically have a shorter, more flexible cuff, giving your wrists and hands more freedom when clinching.
FUTURE FIGHTERS - This advice is mainly for people who are training with the intention of eventually fighting.
SIMULATE FIGHT CONDITIONS - For pads and bag work, we recommend spending some time training in the glove size you’ll eventually fight in. Many of our professional fighters use 8 oz or 10 oz gloves for pads and bag work, depending on the glove size they fight in, while using heavier gloves for sparring.
Pro-tip: Use lace up gloves for better fight simulation.
Top King lace up boxing gloves
Why?
LEAD TO BETTER DEFENSE - The biggest difference is when you cover up and defend. Larger 14 oz or 16 oz gloves take up more space around your face and give you more surface area to block with. Training exclusively in 16 oz gloves can give you a false sense of security with your guard, you will eventually rely on that extra coverage, only to find those same gaps exposed when you switch to smaller fight gloves.
ELBOWS - With 8 oz or 10 oz gloves, there’s less glove to hide behind, but you can also see more through and around your guard. It forces you to think about your defense differently, including the gaps that can open up for elbows!!!
SPEED - There’s also the speed. Getting comfortable with the lighter weight of your fight gloves allows you to throw faster combinations and bring your hands back quicker, so the speed and feel of those gloves become second nature.
This becomes even more important when your pad holder is hitting you back (which they SHOULD be doing). You’re not just learning to throw combinations; you’re learning to return to your guard, cover correctly, see incoming strikes, and counter.
I learned this firsthand after training in 12 oz gloves before my first fight in Thailand and then competing in 8 oz gloves. The difference was immediately noticeable and added an extra element of uncertainty and stress that I simply didn’t need on fight night.
For beginners, starting in 14 oz or 16 oz gloves can be a good idea while your hands, shoulders, arms, and overall body are being conditioned to Muay Thai training. As you progress—especially if you plan to fight—you can start incorporating lighter gloves into your pad and bag work.
SPARRING - Always use 14 oz or 16 oz gloves when sparring, regardless of your experience level. The purpose of sparring is to develop your skills while protecting both yourself and your training partners. The last thing you want is to cause an unnecessary injury to yourself or your training partner. Save the 8 oz and 10 oz gloves for pads and bag work, not sparring.