The Ultimate Workout for Pickleball Lovers

Is pickleball enough?

Pickleball is a great sport for cardiovascular health and improving agility and hand-eye coordination. However, it may not build much muscle and may not provide enough cardiovascular exercise. Experts recommend supplementing pickleball with other forms of exercise.

If you were relatively inactive before starting pickleball, you may see some strength and fitness gains by playing several times a week. However, after about eight weeks, you may hit a plateau. To continue challenging your body, you need to add more resistance and variety to your workouts.

Similarly, while pickleball can initially improve cardiovascular fitness, beginner or intermediate doubles games may not meet the recommended guidelines for weekly aerobic activity. It's important to engage in other forms of cardiovascular exercise to meet those guidelines.

Create a more comprehensive pickleball workout.

To have a well-rounded level of fitness, it's recommended to supplement pickleball with strength training at least twice a week. You can also incorporate some strength exercises on the court between games. The goal is to progressively overload your muscles and challenge your body.

A good routine to supplement pickleball includes lower body exercises like squats, lunges, and deadlifts to strengthen legs and glutes. For upper body strength, bent-over rows and chest presses with dumbbells are recommended. Core exercises like rotational exercises and planks are also important. Additionally, including balance and power moves can help prevent injuries.

Depending on your level of pickleball play, you may already be meeting the recommendations for cardiovascular exercise. If not, it's important to engage in other forms of cardio such as hiking, walking, biking, running, or swimming. Interval training can also be beneficial for improving speed and endurance.

Supplement based on your own level of play.

The intensity and duration of pickleball play vary from person to person. It's essential to supplement your workouts based on your own level of play, how often you engage in pickleball, and how it makes you feel. With the right training and supplementation, you can improve both on and off the court.

Remember to consult with a fitness professional or trainer to create a personalized workout plan that suits your needs and goals.