Love Pickleball? Here’s Why Strength Training Will Keep You Playing Longer
Pickleball is one of the fastest-growing sports in the world, and for good reason—it’s fun, social, and easy to pick up. But if you’ve been playing for a while, you might have noticed something: aches, stiffness, and soreness that linger after games.
Many players chalk this up to “getting older” or just playing too much.
But the real issue? Your body isn’t fully prepared for the demands of the game.
We see a lot of players who love spending hours on the court three, four, and five days a week with games, tournaments, and lessons. But, they aren’t that interested in going to the gym to train.
The quick stops, lunges, and repeated swings of pickleball put stress on your joints and muscles—especially if you’re not building strength to support them.
The good news?
You don’t need a gym or hours of training to fix this. A few simple strength exercises can help you move better, reduce pain, and even improve your game.
Why Strength Training Matters for Pickleball Players
Most pickleball players don’t think about strength training—until they get injured. But even if you’re just playing for fun, a stronger body helps you:
- ✅ Move faster and react quicker – Stronger legs and core muscles help you change direction smoothly.
- ✅ Reduce soreness and injury risk – Strengthened muscles support your joints, taking pressure off your knees, back, and shoulders.
- ✅ Play longer without fatigue – When your muscles are more efficient, you can stay on the court without feeling drained.
- ✅ Hit with more power – A stronger core and shoulders give you better control and force behind your shots.
Pickleball isn’t just about skill—it’s about how well your body can handle the physical demands of the game.
Strength training gives you an edge, whether you’re playing casually or competing at a high level.
Common Pain Points for Pickleball Players (and How Strength Training Helps)
If you’ve been feeling knee pain, lower back stiffness, or shoulder soreness, you’re not alone. These are some of the most common issues among pickleball players. Strength training directly addresses these pain points:
🦵 Knee Pain? Weak glutes and quads can put extra strain on your knees. Exercises like squats and lunges help absorb impact and keep your knees healthy. After all if you are going to reach those low shots you gotta move and bend to get down there.
🚶 Low Back Soreness? Weak core muscles force your lower back to compensate. Limited hip or thoracic spine mobility puts more stress on the lumbar spine. Strengthening your core and hips helps stabilize your spine and reduce strain.
💪 Shoulder Stiffness? Repeated swings stress your shoulder joints. Building strength in your upper back and rotator cuff improves stability and power.
By strengthening the muscles that support these joints, you prevent overuse injuries and keep your body moving the way it was meant to.
How to Get Started (Without Overcomplicating It)
Yes, pickleball players need strength training, but you know the best part?
You don’t need to spend hours lifting weights to get these benefits. A simple, at-home routine using just a single kettlebell or dumbbell can make a huge difference.
Just 20minutes done 2-3 times per week can make a difference.
🔹 3 Key Movement Categories:
1️⃣ Lower Body Strength – Builds leg power and stability
2️⃣ Upper Body Strength – Protects your shoulders and improves endurance
3️⃣ Total Body Power – Enhances explosiveness and coordination
Below are some examples of different lower body exercises that could help.
We put together an easy-to-follow Beginner’s Guide to Pickleball Strength with just 3 simple exercises to help you start feeling stronger and moving better—fast.
👉 [Download the Free Guide Here]
Start training smart today so you can keep playing pain-free tomorrow!