Let’s get one thing straight: you don’t need to master some fancy “behind-the-back dink” shot or develop a wicked “top-spin drop fling” to dominate on the pickleball court. You just need something way more powerful: strong knees, hips that don’t lie (or give out), and the balance of a flamingo doing tai chi.
Yes, my friend. The true pickleball superpower? Strength training.
Wait what... Strength Training? For Pickleball?
Yup.
If you’re 50+, love pickleball, and want to keep schooling your opponents, strength training is your not-so-secret weapon.
Playing sports alone isn’t enough to keep your body strong, stable, and injury-resistant as you age.
Because while you’re busy perfecting your third shot drop, your knees, hips, and ankles are taking a beating. And unless you’re doing something off the court to support them, your chances of staying competitive (and injury-free) go down faster than a poorly placed lob.
Let’s break it down:
The Trouble Trio: Knees, Hips, and Ankles Take the Hit
Pickleball might look relaxing, but your body knows better:
- Quick lateral movements…
- Fast pivots and lunges…
- Sudden stops and starts…
- Unstable surfaces, quick reaction plays, and volleys at the net…
Can all leave you with:
→ Joint pain
→ Knee/ankle/hip issues
→ Sprains or strains
→ Achilles tendon injuries
→ Low back pain
→ Shoulder tweaks
→ And even falls that can leave you with a host of other issues!
Pickleball injuries are on the rise. Not because people are doing it wrong, but because they’re not doing the other stuff right.
These common injuries are all part of the “I-only-play-pickleball” package. Jumping on the court without doing much else otherwise can leave you in pain.
The best way to avoid these injuries? Build a stronger body through targeted strength training.
4 Reasons You Need Strength Training For Pickleball:
#1. Injury Insurance (That Pays in Game Wins)
Think of strength training as your off-court hustle that sets you up for on-court dominance. While your opponents are foam rolling and praying to the Advil & T3 gods, you’ll be bouncing back faster and playing better.
- Stronger muscles absorb shock better → less impact on your joints, so your knees don’t scream at you after every match
- Improved joint stability → prevents injuries caused by repetitive motions and quick changes in direction
- Stronger bones → strength training helps build and maintain bone density for less fracture risk if you do fall
- Better posture and core strength → so you don’t have back pain for days after a game
- Improves endurance and stamina → to maintain performance and focus throughout those long matches
- Keeps you mobile and agile → so you can dart around the court like a caffeinated ninja
- Enhanced Mobility & Faster reaction time → because getting to the ball before your opponent expects you to? That’s strategy.
#2. The Balance Boost You Didn’t Know You Needed
Most people lose balance & strength first as they age. And that spells disaster when you’re chasing a drop shot, trying to pivot at the kitchen line, or reaching back for that awkward lob your buddy Dave swears wasn’t intentional.
Strength training helps:
- Improve your body control & proprioception (your body’s awareness of space), which can improve your accuracy and distance control
- Activate your stabilizing muscles around ankles, knees, hips & core
- Boost core control so you’re not wobbling when things get fast
Balance and strength are your secret weapons to stay in the game longer and get the better of your opponent’s every move.
#3. Unstoppable Confidence
It’s not just about preventing injuries or moving better (though those are A+ perks). Strength training gives you confidence on and off the court.
You play smarter. Move sharper. React faster. And when someone lobs the ball, you don’t hesitate—you sprint, pivot, and smash it right back.
#4 Faster Recovery
You know that “post-pickleball soreness” that creeps in like a bad wifi signal? Strength training helps with that too.
When your muscles are stronger and more conditioned, your body recovers quicker. That means less time icing your knee and more time booking the next match.
But I Just Want to Play Pickleball… Not Become a Bodybuilder!
Good news: you don’t have to bench press a tractor! And yes, strength training is for the ladies too.
Smart strength training for pickleball players 50+ means:
- Bodyweight exercises
- Resistance band exercises
- Dumbbells (you can start with light weights as a beginner)
- Movements that mimic what you do on the court
- Exercises that build mobility and functionality so you can move easier, with less pain so you can keep playing for years to come
Focus on these pickleball power ups moves:
- Exercises that mimic lunging for those pesky dinks (not drinks)
- Exercises that build your glutes to protect your lower back and hips
- Exercises that strengthen hips and knees for side-to-side/lateral motion
- Exercises for when you’re stretched out at the net like a yoga flamingo
- Exercises that boosts grip strength, shoulder stability, and your cor
The Real Secret to Winning at Pickleball?
You guessed it: strength, mobility, and balance will make you shine on the court. Think of strength training as the solid base that supports your active lifestyle. When you build strength and stability, you can play more — and play safer — for years to come.
Not more gear. Not another clinic. Not obsessing over paddle technology.
Just good old-fashioned, smart, age-appropriate strength work that keeps your knees happy, hips powerful, and balance on point.
So next time your opponent is bragging about their new spin serve, smile politely and do your thing on the court 😉
Then blow past them with ninja-like precision, drop the shot of the day, and walk off the court like the legend you are.
Your opponents won’t know what hit ‘em.
Want Help Becoming the Pickleball Envy of All Your Friends?
Join our 6-Week Stronger For Longer Program — the perfect fit for adults 50+ who want to play harder, move better, and stay injury-free while dominating their favourite game.
You’ll get customized strength training and dedicated coaching in our St.Albert studio. Since your training is completely built around your goals, we can focus on specific exercises to boost your power, improve your reaction time, and keep you feeling confident and capable, match after match. Click the big green button below to learn more:
