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Intro
Pickleball is now the fastest-growing sport globally and one whose appreciation is shared by all age groups due to its social nature, ease of mastery, and rhythm of play. However, as any player who has progressed past the casual level knows, competing or excelling at an elite level requires more than practice on the court. Weight training is one key element that’s often overlooked, especially by recreational players.
Injury Prevention and Joint Protection
Pickleball entails a lot of lateral movement, direction change, and repetitive swing, all of which can overuse and stress joints. According to Johns Hopkins Medicine, strength training develops stronger muscles to protect joints from overuse and stress.
Improved Power and Shot Strength
While finesse is central to pickleball, power is also required, mainly on serves, overheads, and drives. Strength training develops the major muscle groups you need for explosive movement. Developing a strong core is also extremely crucial. According to the American Council on Exercise (ACE), training for the core enhances your capability to transfer energy effectively throughout your body.
Enhanced balance and stability
Pickleball is a short-court game that requires quick changes and balance to get shots correctly. Strength training and exercises that challenge balance prevent one from falling and increase coordination, per the National Institute on Aging.
Greater Endurance and Recovery
Weight training is never solely about developing strength. Muscular endurance is also significantly enhanced when weight training is performed in high repetitions or circuit training. According to Harvard Health, strength training is good for cardiovascular health and allows muscles to recover rapidly after use.
Mental Toughness and Confidence
Weight training also develops mental toughness. Completing a challenging workout requires discipline, goal-setting ability, and mental focus—traits that also transfer to the court. The Mayo Clinic highlights that exercise, including strength training, improves mood, lowers stress levels, and increases confidence.
Slowing Age-Related Decline
Pickleball is played by people of all ages, even older individuals. Muscle loss, decreased flexibility, and susceptibility to injury occur with age. Strength training is shown by National Institutes of Health (NIH) studies to prevent sarcopenia (age-related muscle loss) and improve bone density.
Complementing Pickleball Skills
While nothing takes the place of on-court practice at pickleball with an opponent, strength training constructs the physical foundation on which to apply your skills more competently. One study in the Journal of Strength and Conditioning Research illustrated that even in very technical sports, strength training improves performance outcomes significantly.
Getting Started with Weight Training for Pickleball
If you’re new to resistance training, never fear—you don’t need to turn yourself into a powerlifter to get the payoff. Focus instead on functional strength with exercises that promote coordination and muscular balance. These exercises are perfect for beginners: bodyweight squats, push-ups or wall push-ups, planks and side planks, lunges, resistance band rows, dumbbell step-ups, and seated shoulder presses.
Conclusion
Pickleball is competitive, social, and fun—and if you take it too seriously, time off the court is as valuable as time on it. Weight training as part of an exercise program builds strength, endurance, and resistance to injury and enhances mental concentration, self-confidence, muscle tone, and bone density.
Picture Credit: Depositphotos