Pickleball Strength Training Benefits: Strength training can help pickleball players of all ages play better and stay healthy. Experts say building muscle improves speed, balance, and power on the court. It also protects joints and bones, lowering the chance of injuries that could keep players from the sport they love.
Joel Watts, a personal training leader at Life Time in Charlotte, North Carolina, explained,
“Due to the size of the court and speed and style of play, pickleball players require a lot of functional flexibility and strength throughout those ranges of motion. Developing strength should be a focus of players’ off-court efforts in order to prevent injury and maximise performance.”
Key Benefits of Strength Training
Dr. Erik Korem, a sports scientist and performance coach with the NFL’s New York Jets, said, “Strength training is an essential component of any serious pickleball player’s regimen. By focusing on exercises that build upper body strength, core stability, and lower body power, you’ll be well on your way to dominating the court. Remember, consistency is key, and integrating these strength training tips into your routine will unlock significant improvements in your game. Embrace the journey and enjoy the rewards of a stronger, more agile, and resilient body.”
Research shows maintaining muscle as you age can cut injury risk by up to 60%. This is why strength training is such a smart investment.
Exercises for Pickleball Players
The PPA Tour and Mitopure recommend these exercises to build strength:
Upper Body:
Push-Ups for chest and shoulders
Pull-Ups for back and biceps
Dumbbell Shoulder Press for strong shoulders
Dumbbell or Barbell Rows for upper back
Chest Press for more power
Lower Body:
Squats to strengthen legs
Deadlifts for the back and hamstrings
Lunges for balance and muscle
Glute Bridges for hip strength
Core:
Planks for stability
Russian Twists for the sides
Leg Raises for lower abs
Ab Wheel Rollouts for advanced core work
Tips for Beginners
The PPA Tour also shared tips for safe training:
Focus on form first. Use a mirror or record yourself.
Start with light weights to avoid injury.
Increase weight and reps slowly over time.
Rest 48 hours between working the same muscles.
Warm up and cool down to stay flexible.
Balance push and pull movements.
Train two to four times a week.
Track your progress in a journal.
Eat protein, carbs, and healthy fats.
Breathe out while lifting and in while lowering.
Staying Consistent
Anyone new to strength training should ease into it slowly. Staying patient and sticking with the routine is what leads to results. Over time, these efforts can boost pickleball skills and make everyday activities easier.
News in Brief: Pickleball Strength Training Benefits
Strength training helps pickleball players move faster, hit harder, and avoid injuries. Experts like Joel Watts and Dr. Erik Korem say it is vital for success. The PPA Tour suggests safe exercises and tips to build strength. Consistency and good habits bring big improvements over time.
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