Pickleball continues to grow rapidly across the United States, attracting players of all ages and skill levels. The sport demands agility, balance, coordination, quick directional changes, and controlled power. As competition increases, many players wonder whether weight training can improve their pickleball performance.
When applied correctly, strength training can greatly enhance power, movement efficiency, and durability. When applied poorly, it can cause fatigue, soreness, or even increase the risk of injury. This blog outlines the research-backed pros and cons of strength training for pickleball players, how professionals structure their training, and how recreational athletes can incorporate strength work safely.
Benefits of Strength Training for Pickleball Players
Improved Power and Rotational Force
Pickleball requires short bursts of acceleration and rotational strength. Lower body and core exercises such as squats, lunges, deadlifts, and rotational cable or medicine ball movements enhance force production and shot power.
Enhanced Agility and Movement Efficiency
Strength training improves neuromuscular coordination and balance, directly benefiting lateral movement, transitions to the kitchen, and stability during fast exchanges.
Reduction of Injury Risk
Pickleball players often experience shoulder, knee, and ankle injuries from rapid stops and directional changes. Strength training reinforces connective tissue, builds joint stability, and reduces the likelihood of strains or overuse injuries.
Better Balance and Core Stability
A strong core helps maintain posture, control rotation, and stabilize awkward positions during gameplay. This translates to better footwork, improved accuracy, and fewer falls.
Longevity and Confidence
Strength training improves long-term muscular health, bone density, and overall function. Players who feel physically strong often perform more confidently on the court.
Expanded Potential Drawbacks of Strength Training
Overtraining and Diminished On-Court Performance
Strength training performed too frequently or too close to pickleball sessions can create cumulative fatigue. This fatigue can lead to slower reaction times, decreased control, reduced coordination, and impaired decision-making. Overtraining also increases the risk of developing chronic overuse issues such as tendonitis. Carefully spacing strength sessions at least 24 hours away from high-intensity pickleball play helps mitigate these concerns.
Delayed Onset Muscle Soreness (DOMS)
Beginners or players returning after a break often experience delayed onset muscle soreness. DOMS can temporarily limit mobility, compromise footwork, and reduce stability. While soreness is normal, excessive soreness can hinder practice consistency. Gradually progressing weights and volume helps keep soreness manageable.
Increased Risk of Injury From Poor Form
Improper lifting technique, especially in complex movements such as deadlifts or overhead presses, can lead to lower back pain, shoulder irritation, or knee strain. This is particularly risky for players who are middle-aged or older and may have existing mobility limitations. Starting with lighter weights, using controlled tempo, and learning proper form reduce these risks significantly.
Potential Loss of Flexibility Without Mobility Work
Strength training alone does not guarantee functional movement. Players who lift but do not stretch may notice increased muscle tightness, reduced shoulder mobility, or restricted hip rotation. This can negatively affect pickleball performance, particularly in reaching shots or rotating efficiently. Adding mobility sessions two to three times per week prevents these issues.
Imbalance From Overemphasizing Certain Muscle Groups
Some athletes focus only on upper body strength or visible “mirror muscles,” leading to imbalances between front and back chains, or left and right sides of the body. Such imbalances can increase injury risk during quick movements. Balanced programming, including unilateral exercises, helps maintain symmetry.
Mental Burnout and Time Management Challenges
When players attempt to combine frequent pickleball play with frequent strength workouts, they may feel overwhelmed or mentally exhausted. Balancing training volume with life responsibilities is essential to avoid burnout. Most players perform best with two to three well-structured strength sessions per week rather than daily lifting.
How Professional Pickleball Players Approach Strength Training
Two to Three Strength Sessions Per Week
Most pros train in the gym two or three times weekly, focusing on lower body power, rotational core stability, and shoulder durability.
Functional Movement Priority
Exercises that mimic pickleball demands transfer best to actual gameplay. Common examples include lateral lunges, single-leg Romanian deadlifts, medicine ball rotational throws, and agility-based drills.
Combination of Strength, Power, and Mobility Work
Professionals incorporate mobility routines and stretching to maintain full range of motion. Power training, such as jump squats or medicine ball throws, enhances explosiveness without excessive strain.
Skill Training Remains the Foundation
Strength training does not replace drilling. Instead, pros integrate gym work around court practice, ensuring their strength gains translate to performance.
Sample Weekly Strength Training Framework
Day 1: Lower Body and Stability
- Squats
- Split squats
- Single-leg Romanian deadlifts
- Lateral bounds
Day 2: Upper Body Strength
- Push-ups
- Dumbbell or cable rows
- Shoulder presses
- Band pull-aparts
Day 3: Core and Mobility
- Planks
- Anti-rotation presses
- Hip bridges
- Dynamic stretching
Frequently Asked Questions (FAQs)
1. How many days per week should I lift weights if I play pickleball regularly?
Most players benefit from two to three strength-training sessions per week. Beginners may start with one weekly session and gradually increase as their recovery improves.
2. Will lifting weights make me slower on the court?
No, not when programmed correctly. Strength training improves force production and movement efficiency. Overtraining or lifting too heavily without mobility work can cause stiffness, but balanced programming enhances speed.
3. Should I lift weights before or after playing pickleball?
Strength sessions should be done on separate days or after low-intensity pickleball practice. Lifting before playing can reduce stability and reaction time if muscles are fatigued.
4. Do I need heavy weights to see benefits?
No. Moderate weights, controlled form, and functional movements are sufficient. Pickleball performance improves more through balanced strength, agility, and mobility work than through heavy lifting alone.
5. What muscle groups are most important for pickleball?
Core, hips, glutes, shoulders, and legs. These areas support rotational power, stability, lateral movement, and endurance.
6. Is strength training safe for older adults who play pickleball?
Yes. Research consistently shows that strength training improves bone density, balance, joint stability, and muscular function in older adults. Modifications and proper form are essential, but age is not a limitation.
Conclusion
Strength training provides significant advantages for pickleball players when integrated thoughtfully. It enhances power, agility, stability, and injury resilience while supporting long-term athletic health. However, overtraining, poor form, lack of mobility work, and excessive fatigue can negatively affect performance. By following structured programming, learning proper technique, and balancing strength work with on-court practice, athletes can maximize the benefits of strength training.
References
- Lifetime – Racquet Sport Strength and Conditioning
https://experiencelife.lifetime.life/article/the-racquet-sport-workout/ - ResearchGate – Training Strategies for Older Pickleball Athletes
https://www.researchgate.net/publication/358877829_Exploring_Training_Strategies_to_Optimize_Court_performance_in_Older_Pickleball_Athletes - National Institutes of Health (NIH) – Balance and Training Research
https://pmc.ncbi.nlm.nih.gov/articles/PMC11368447/ - The Paseo Club – Pros and Cons of Strength Training
https://www.thepaseoclub.com/blog/pros-cons-strength-training - PPA Tour – Strength Training for Pickleball Performance and Longevity
https://ppatour.com/boost-your-pickleball-game-and-your-lifespan-with-strength-training/ - Peloton – Exercises for Pickleball Athletes
https://onepeloton.com/blog/exercises-for-pickleball/
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