Pickleball has taken the world by storm, winning hearts and getting people off their couches. But here’s the real question: Is Pickleball Good Exercise? Let’s dive into how this fun and fast-paced game measures up as exercise, focusing on calorie burn, essential exercises, and tips to keep you at the top of your game.
Pickleball’s charm lies in its simplicity and inclusivity. Whether you’re young or young at heart, you can pick up a paddle and play. The small court size makes it easier on your joints compared to tennis, and the social aspect keeps players coming back for more. But how does it rank as a workout?
The Health Benefits of Pickleball
Cardiovascular Health
Playing pickleball can improve your cardiovascular fitness, especially if you play at least three times a week and push yourself during games. A casual match might not give your heart the same workout as running or swimming, but competitive play can get your heart pumping.
Pickleball requires quick reflexes, sharp hand-eye coordination, and swift movements. These skills help you stay agile as you age. However, to truly reap these benefits, you need to keep your intensity high and stay consistent.
“The game involves frequent starts and stops, with significant downtime between games.” commented Sarah Bowen Shea, who dedicates six to eight hours weekly to pickleball.
If you’re just starting out, playing pickleball a few times a week might give your fitness a noticeable boost. But after a couple of months, your progress might level off. For serious fitness gains, you’ll need to complement pickleball with other activities.
Experts recommend adding strength training and cardiovascular exercises to your routine. This combination not only improves your performance on the court but also ensures long-term health benefits.
Is Pickleball Good Exercise?
Warming up is crucial to avoid injuries and perform your best. Start with dynamic stretches such as arm circles, leg swings, and torso twists to loosen up your muscles. Incorporate light cardio like a five-minute jog or brisk walk to increase your heart rate. Lunges, including forward and side lunges, can also help prepare your legs for action.
Strength Training
To dominate the court and answer is pickleball good exercise? You’ll need strong muscles and good endurance. For your lower body, focus on squats to build strength in your legs and glutes, which improves balance. Lunges in various directions, such as front, reverse, and side lunges, target different muscle groups effectively. Deadlifts, whether Romanian or single-leg, are great for generating power.
For the upper body, include exercises like bent-over or single-arm rows to strengthen your back, which mimics the motion of hitting the ball. Chest presses with dumbbells help balance out the unilateral movements of pickleball. Core pickleball exercises are essential too. Rotational movements like wood choppers and Russian twists enhance serving and twisting motions, while planks—front, side, and suitcase variations—build core stability for quick direction changes.
Cardiovascular Training
While pickleball can be aerobic, adding dedicated cardio sessions will boost your stamina. Endurance activities such as hiking, swimming, or biking for 30 to 60 minutes twice a week are excellent for overall fitness. Interval training is another effective method. Sprint for 30 seconds, rest for a minute, and repeat the cycle four to eight times to improve speed and agility.
How Many Calories Does Pickleball Burn?
The number of calories you burn playing pickleball depends on your weight, intensity, and playstyle. Casual play for a 160-pound player burns around 500 calories per hour, while a 200-pound player might burn closer to 700 calories. During competitive play, the numbers increase significantly, therefore, it is a good idea to have some stretching exercises for pickleball or pickleball warm up exercises in play.
A 160-pound player can burn roughly 700 calories per hour, and a 200-pound player might torch up to 900 calories or more. To put this in perspective, burning 3,500 calories equals about one pound of fat. If you play competitively a few times a week, you’re well on your way to hitting your fitness goals.
Scenario 1: The Young Athlete
Imagine a 30-year-old woman playing a really competitive singles match. She’s 5’9″ tall and weighs 150 pounds. After an hour of intense play, she’d likely burn around 782 calories.
Why so many? Well, she’s playing hard, and being younger and taller means she burns more calories overall.
Scenario 2: The Determined Dad
Now, let’s say we have a 45-year-old guy who’s a bit bigger, maybe around 235 pounds. He’s playing competitively, and he’s using pickleball to help him lose some weight. If he plays for an hour, he could burn a whopping 1,050 calories! That’s a serious calorie burn.
Again, the intensity is key. Plus, being a bit bigger means he’s burning more calories overall.
Top Pickleball Gear from SunnySports
To help you get started or upgrade your equipment, here are some standout pickleball products available at SunnySports:
Adidas Adipower Carbon ATTK Pickleball Paddle
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Description: Lightweight paddle with a carbon fiber face for superior ball bounce and a honeycomb polymer core for durability.
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Weight: 7.8–8.2 oz
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Grip Length: 5.5″ for enhanced control
Engage Pickleball Pursuit Pro MX 6.0 Paddle
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Description: Carbon fiber paddle designed for superior control with a polymer core and comfortable grip.
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Weight: Optimized for balanced play
CRBN 3X Power Series Pickleball Paddle
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Description: T700 Toray carbon fiber surface with a hybrid shape offering control and power.
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Weight: 7.8–8.1 oz
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Grip: 5.25″ handle with 4.25″ grip
Franklin Activator Wooden Pickleball Paddle and X-40 Ball Set
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Description: Wooden paddle set ideal for beginners, includes two paddles and two X-40 pickleballs.
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Weight: 9.5–10.5 oz
Bottom Line
So, is pickleball good exercise? If you just want to stay active and have some fun, pickleball is a great choice. It’s low-impact, so you’re less likely to get hurt. But if you’re looking for a real workout, pickleball can deliver. Mix up your routine with strength and cardio workouts to maximize your benefits. Monitor your calorie burn with a smartwatch or fitness app to stay on track.
