How Many Steps Do You Actually Get During a 90-Minute Pickleball Session?
The answer might surprise you, and your fitness tracker
If you've ever left the court dripping in sweat after 90 minutes of recreational pickleball, you might assume you've knocked out your daily fitness goals—including that mythical 10,000-step target. But is that really the case?
We tracked players at various levels using fitness trackers and pedometers, and here’s what we found: a 90-minute rec session of doubles pickleball typically results in 4,000 to 6,000 steps, depending on your style of play, court movement, and downtime between games. That number can increase slightly if you’re playing singles or if the rally pace is fast and competitive, but for most intermediate doubles players, you’re getting a little over halfway to 10,000 steps during a typical session.
Here’s a breakdown of how it adds up:
Light movement during warm-ups and paddle taps: ~500–1,000 steps
Active play, rally movement, and switching sides: ~3,000–4,500 steps
Breaks, water sips, and walking around: ~500–1,000 steps
Keep in mind that step count isn’t the full story. Pickleball also delivers quick lateral movements, short sprints, and power bursts that aren’t always captured well by a step counter. So while you might not hit 10,000 steps, you’re absolutely getting a cardiovascular and muscular workout that’s often better than a long walk.
What About Non-Pickleball Days?
On your days off the court, it’s still important to stay active—especially if you’re using pickleball as your primary form of exercise. Aim to hit your 10,000 steps through a mix of walking, stair climbing, light errands, or even short movement snacks throughout the day.
Here are some ways to make it easier:
Take two brisk 20-minute walks (morning and evening)—each can net you ~2,000–2,500 steps.
Pace during phone calls or podcasts instead of sitting.
Park farther away on purpose—those extra steps add up fast.
Use a timer to remind yourself to get up every hour for 5 minutes of walking.
A quick note, 10,000 steps is not a scientific number, it comes from a marketing slogan from the original Japanese step counter. The truth is health benefits are really hit at about 7,500 or so steps per day…however…as pickleball players we are looking for that little bit more, so getting to 10,000 steps is a great goal.
Bottom line: pickleball does a lot, but it doesn’t quite replace the need for regular movement throughout your day. A fitness tracker or even just your phone’s step counter can help you stay mindful of your totals. Think of pickleball as the fun, fast-moving core of your active lifestyle—but don’t forget to fill in the rest with intentional, steady movement.
And yes, chasing down a wayward ball to the back fence does count.
