Pickleball isn’t just exploding in popularity—it’s become a go-to activity for fun, fitness, and socializing. But is it enough to count as your main workout? The short answer? It depends.
Whether you’re looking to improve cardio, build strength, or just burn calories, pickleball can offer a great workout—but it may not check every fitness box. Let’s break down the benefits, calorie burn, and how to make pickleball part of a balanced exercise routine.
Is Pickleball a Good Workout?
Absolutely! Pickleball combines cardio, agility, and strength—especially if you’re playing at a higher intensity. It’s often compared to tennis but on a smaller court, which means less running but plenty of quick, explosive movements.
Here’s why pickleball works as exercise:
- Cardio Boost: Keeps your heart rate up with fast-paced rallies and short sprints.
- Strength Building: Works your legs, core, and upper body, especially during volleys and dinks.
- Balance and Coordination: Improves stability through lateral movements and quick directional changes.
- Low Impact: Easier on joints compared to running or tennis, making it accessible for all ages.
- Fun Factor: It doesn’t feel like “working out,” which keeps you coming back for more.
Singles vs. Doubles—Which Is a Better Workout?
Singles:
- Covers more court space.
- Involves more running and quick movements.
- Burns more calories—ideal for cardio and endurance training.
Doubles:
- Focuses on teamwork and strategy.
- Involves shorter, faster movements with less running.
- Better for balance, coordination, and quick reactions.
Verdict: Singles is more intense, but doubles can still be a great workout if you keep the pace high and stay active.
How Many Calories Does Pickleball Burn?
The number of calories burned depends on intensity, weight, and whether you’re playing singles or doubles.
- Casual Play (Doubles): Around 400–500 calories per hour for a 150-pound person.
- Competitive Play (Singles): Up to 700–1,000 calories per hour for more intense matches.
Singles generally burns more calories since you cover the entire court, requiring more movement. Doubles can also be a workout, but it depends on how active the match is and your style of play.
To increase calorie burn, focus on quick footwork, stay on the balls of your feet, and play at higher tempos.
How Often Should You Play?
To make pickleball an effective workout:
- Frequency: Aim for 3–4 sessions per week for about 60–90 minutes per session.
- Intensity: Incorporate drills and faster-paced matches to boost cardio and strength benefits.
- Balance: Add rest or recovery days, especially if you play intensely or experience soreness.
Playing regularly improves endurance, agility, and overall fitness—but mixing it with other exercises can help you target areas pickleball doesn’t cover.
Strength, Flexibility, and Injury Prevention—What’s Missing?
While pickleball offers plenty of benefits, it’s not a complete workout by itself. Here’s where it may fall short:
- Strength Training: Pickleball engages your upper body, legs, and core, but it won’t build muscle the way weights or resistance training can. Adding squats, lunges, or push-ups can help.
- Flexibility: The quick movements in pickleball require flexibility, but the game itself doesn’t increase it. Stretching or yoga can keep you limber and prevent injuries.
- Injury Prevention: Pickleball puts stress on joints, especially knees and shoulders. Targeted exercises to strengthen those areas can keep you injury-free.
Quick Fix: Check out our Strategic Stretching for Pickleball video series. The 10-15 minute guided warmup is a fantastic way to help prevent injury and perform at your best.
Why Does Pickleball Feel Like Such a Good Workout?
One of pickleball’s biggest strengths is that it’s fun—and fun workouts keep you coming back for more. Unlike running on a treadmill, pickleball feels social, competitive, and engaging, which makes it easier to stay consistent.
Players often report sweating buckets, burning tons of calories, and feeling sore after long matches—even if it doesn’t match the intensity of hill sprints or weightlifting.
Pro Tip: Play at your highest intensity, challenge yourself with better opponents, and mix in drills to turn it into a calorie-torching workout.
How to Boost Your Pickleball Workout
If pickleball isn’t quite hitting all your fitness goals, here’s how to supplement it:
- Cardio Workouts: Running, cycling, or swimming to build endurance.
- Strength Training: Squats, lunges, planks, and resistance bands to target muscles pickleball misses.
- Agility Drills: Ladder drills and cone exercises to improve quickness and reaction time.
- Flexibility Routines: Yoga or stretching sessions to stay limber and prevent injuries.
- Plyometrics: Jump squats and lateral movements to boost power and explosiveness on the court.
So, Should Pickleball Be Your Only Workout?
Pickleball is a fantastic way to stay active, burn calories, and improve coordination and balance. For casual players, it’s enough to maintain general fitness, especially when paired with a few rest days.
However, if your goals include building muscle, improving flexibility, or targeting specific areas of fitness, you may need to add strength training, cardio, or flexibility work into your routine.
Bottom Line: If pickleball keeps you moving and motivated, that’s already a win. But don’t be afraid to supplement it with other workouts to make sure you’re hitting all your fitness goals.
Either way—keep having fun and enjoy the game!
