Strength Training for Pickleball
Boost Performance, Prevent Injuries, and Extend Your Lifespan
Pickleball may look like an easy game, but to play at your best and avoid injury, you need more than a good dink.
Strength training is the secret weapon that can elevate your performance, reduce your risk of injury, and even extend your life. Let’s explore why resistance training is essential for pickleball players and how to build a program that works for you.
Why Should You Resistance Train for Pickleball?
The research is clear: strength training offers numerous benefits for athletes in racquet sports like pickleball. Studies show that incorporating strength training can improve speed, agility, upper and lower limb power, balance, and overall athletic performance.
Even more compelling, a systematic review revealed that resistance training reduces the risk of sports injuries by an average of 66% (1). This includes both acute injuries, like muscle strains, and overuse injuries, such as knee pain.
How does it work? Resistance training strengthens your body’s foundational systems:
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Tissue Resilience: Boosts ligament, tendon, and joint strength while enhancing connective tissue durability (2).
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Stronger Bones: Increases bone mineral density, reducing the risk of fractures.
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Movement Efficiency: Improves coordination, joint stability, and balance.
And if that’s not enough, combining strength training with aerobic activity, like playing pickleball, has been shown to reduce all-cause mortality by 41% (3).
How Should You Resistance Train for Pickleball?
Frequency
For injury prevention and performance gains, aim for 2–3 strength training sessions per week. Beginners may benefit from full-body workouts, while advanced athletes can split sessions into upper/lower or push/pull days.
Volume
In strength training, volume refers to the total amount of work you do. Research indicates a clear dose-response relationship:
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Every 10% increase in repetitions reduces injury risk by 4.3 percentage points.
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Aim for 6–12 working sets per week per muscle group or 80+ total repetitions.
More volume translates to better results, but ensure it aligns with your fitness level to avoid overtraining (1,2).
Intensity
Intensity measures how hard you’re working, often described as a percentage of your one-repetition maximum (1RM) or using a Rating of Perceived Exertion (RPE) scale.
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Strive for an intensity of 7–8 RPE on a scale of 10.
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You should feel challenged but maintain excellent form, leaving a few reps in the tank.
Contrary to popular belief, you don’t need to train to failure to see significant progress.
Exercise Selection and Equipment
Safety First
No matter your equipment—machines, dumbbells, kettlebells, or resistance bands—the key is to choose exercises that are safe and progressive.
Focus on Functional Movements
Prioritize multi-joint exercises that work multiple muscle groups simultaneously. Examples include:
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Hinge: Romanian deadlifts (RDL), kettlebell swings
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Squat: Goblet squats, step-ups, leg presses
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Push: Dumbbell bench press, shoulder press
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Pull: Lat pulldowns, dumbbell rows, TRX rows
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Carry: Farmer’s walks, suitcase carries
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Twist: Cable chops, landmine rotations
These movements mimic the demands of pickleball, enhancing your ability to change direction quickly and hit powerful shots.
Example Workout
Warmup:
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10 minutes dynamic warmup
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2 warmup sets per exercise to prepare your muscles for the main workout.
Workout:
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A1. Leg Press: 3x5 (RPE 8)
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A2. Dumbbell Bench Press: 3x5 (RPE 8)
Rest 2.5 minutes between supersets. -
B1. Lat Pulldown: 3x8 (RPE 7–8)
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B2. Half-Kneeling Cable Chop: 3x8 (RPE 7–8)
Rest 2.5 minutes between supersets. -
C1. Farmer’s Walk: 3x15 yards (RPE 7)
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C2. Seated Calf Raise: 3x12 (RPE 8)
Rest 90 seconds between supersets.
Cooldown:
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5 minutes of static stretching.
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2 minutes of belly breathing to promote recovery.
The Takeaway
Strength training isn’t just for bodybuilders or elite athletes—it’s for anyone who wants to play pickleball better and for longer. By incorporating 2–3 strength sessions weekly, you’ll enhance your performance, prevent injuries, and enjoy the game more.
Start small, stay consistent, and watch your pickleball game—and overall health—transform.
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