Strength Training for Pickleball: Stay on the Court Longer
Pickleball looks gentle, but it's full of quick stops, lunges and side steps, and most injuries come from falls and from calves, Achilles tendons, wrists and elbows that weren't ready. Two or three short strength sessions a week, aimed at your lower legs, hips, grip and shoulders, plus a 5 minute warm-up before you play, is the simplest way to stay on the court.
Pickleball is now one of the biggest sports in the country. The Sports and Fitness Industry Association counted 24.3 million Americans playing in 2025, up 171.8% since 2022. The ACSM put adult recreation and sport clubs on its 2026 trends list for the first time, and named pickleball as the example.
The common pickleball injuries
A 10-year study of US emergency room visits found 91% of pickleball injuries happened in players 50 and older. Fractures and sprains were the most common injuries, at 27% each, and the wrist was the most frequently fractured spot. A 2024 review of pickleball injuries in older athletes adds the rest of the picture:
- Falls and wrist fractures. Wrist fractures from slips, falls and dives were the most common fracture. Arm and wrist injuries were more likely to come from falls.
- Calf and Achilles strains. Sprains and strains most often hit the lower leg, usually the calf or Achilles tendon, from quick starts and stops.
- Pickleball elbow. Pain on the outside of the elbow (lateral epicondylitis, the same thing as tennis elbow). The review notes beginners may be at higher risk, and suggests a loose grip.
You can't strength train your way out of every fall. But stronger legs and better balance help you recover from a stumble, and stronger tendons handle sudden loads better.
What to train for pickleball
| Area | Why it matters on court | Exercises |
|---|---|---|
| Calves and Achilles | Every split step, start and stop | Standing calf raise, seated calf raise, slow lowering on a step |
| Hips and legs, side to side | Lateral shuffles and reaching for wide balls | Lateral lunge, goblet squat, step-up, banded side walk |
| Grip and forearms | Paddle control, and elbows that hold up | Farmer's carry, wrist curls and reverse wrist curls, hammer curl |
| Shoulders and upper back | Overheads, serves and long rallies | Rows, face pulls, landmine press, band external rotation |
| Balance and trunk | Staying upright when you lunge or stumble | Single-leg Romanian deadlift, single-leg stand, Pallof press, side plank |
Heavy carries are one of the best grip builders there is, and the farmer's carry guide shows how to do them. If a shoulder already complains on overheads, here's how to lift with a bad shoulder without making it worse.
For calves and Achilles, go slow on the way down: rise up on both feet, lower on one over 3 seconds. Start with 2 sets of 10 to 15 and build up. Tendons adapt more slowly than muscles, so add reps before you add weight.
A 5 minute warm-up before you play
- 1 minute of easy movement. A brisk walk around the court or gentle side shuffles.
- 10 leg swings each way, front to back and side to side, holding the fence.
- 10 calf raises, then 10 bouncy toe hops if your Achilles feels fine.
- 5 lateral lunges each side and 5 forward lunges with a reach.
- Arm circles and wrist circles, 10 each way.
- 2 minutes of easy dinking before anyone hits hard.
How to fit strength around play days
Lift on days you don't play, or after an easy session, never right before a big match. If you play three days a week, three strength days in between works well (see the week below). If you play four or more days, drop to two strength days: Liftspan's free Busy Week, 2 days program puts a little more into each session. Two sessions a week still train every muscle twice, which is what the research on training frequency supports.
Keep heavy leg work at least a day away from tournament days. Sore calves and a fast first step don't mix.
How to start if you're coming back
- Week 1. Two strength sessions, two sets per exercise, light weights. Add calf raises and the warm-up to every play day.
- Week 2. Two strength sessions, three sets. Add lateral lunges and wrist curls.
- Weeks 3 and 4. Move to three sessions if you play three days or fewer. Add a farmer's carry to the end of each one.
If you're new to pickleball too, start with shorter play sessions and build up. Most strains come when the body does more than it's used to.
A week of pickleball plus strength
Three short strength days, three play days and one rest day.
| Day | Session | How long |
|---|---|---|
| Monday | Full Body A | About 45 min |
| Tuesday | Pickleball, after the 5 minute warm-up | 1 to 2 hours |
| Wednesday | Full Body B | About 45 min |
| Thursday | Pickleball, after the 5 minute warm-up | 1 to 2 hours |
| Friday | Full Body C | About 45 min |
| Saturday | Pickleball, or a long walk | 1 to 2 hours |
| Sunday | Rest | No session |
Full Body A, B and C each cover a squat, a hinge, a push, a pull and a carry or core move, in about 45 minutes.
Add the strength days, free
Strong legs, hips and forearms are what keep you playing week after week. Full Body, 3 days is free in Liftspan: it's built for your equipment and around any joint you flag, every weight is set for you and moved up as you earn it, and each block ends with a lighter deload week. Rather use paper? Download the sheet.
Common questions
What are the most common pickleball injuries?
Sprains, strains and fractures. Calf and Achilles strains are common in the lower leg, wrist fractures from falls are the most common fracture, and outer elbow pain (pickleball elbow) is common too. Most injuries happen in players 50 and older.
What muscles should I strengthen for pickleball?
Your calves and Achilles, your hips and legs for side-to-side movement, your grip and forearms, your shoulders and upper back, and your balance. Calf raises, lateral lunges, farmer's carries and rows cover most of it.
Should I lift on the same day I play pickleball?
It's better to lift on days you don't play. If you have to do both, play first or keep the strength session light, and avoid heavy leg work right before a match.
How do I lower my risk of pickleball elbow?
Hold the paddle with a looser grip, build up your playing time gradually, and strengthen your forearms with wrist curls, reverse wrist curls and carries. If outer elbow pain lasts more than a couple of weeks, see a doctor or physiotherapist.
How should I warm up for pickleball?
Five minutes is enough: easy movement, leg swings, calf raises, lateral lunges, arm and wrist circles, then a couple of minutes of easy dinking before you play hard.
Using Liftspan? See how Liftspan works around the joints you flag in the help manual. New to it? Liftspan is a strength training app for lifters over 40 that builds your plan around your joints and moves the weight for you.
Sources: SFIA, US pickleball participation statistics · Tobin et al. 2025, Rising orthopedic injuries in pickleball: insights from a 10-year national study (Journal of the American Osteopathic Academy of Orthopedics) · Touhey et al. 2024, Pickleball injuries in the aging athlete: a critical analysis review (Cureus) · ACSM top fitness trends for 2026. General information, not a substitute for a clinician.
Keep reading: lifting with a bad shoulder · farmer's carry · longevity training · a 10 minute mobility routine · balance exercises · how to start working out again after a long break · all guides