The 3 Best Strength Moves for Injury-Free Play
Simple exercises to keep you strong, stable, and on the court longer
The other day in between games, a woman we were playing against asked Joyce “How did you get those arms?!?” Joyce’s response? Consistency. It was a nice compliment, but muscle isn’t just about looking toned. It’s your insurance policy for balance, power, and resilience. Stronger muscles keep you upright when you lunge, help you change direction without tweaking a knee, and give you the stamina to chase down that lob in game three without feeling like your legs are jelly. In other words, muscle is the silent partner in every shot you hit.
The good news? You don’t need a complicated gym plan or piles of equipment. Just three classic moves, done consistently, can give you the foundation every pickleball player needs: the squat, the pushup, and the plank. And just to be clear, the key is consistency, like brushing your teeth consistency.
1. Squat (Air, Goblet, or Barbell)
The squat is the king of pickleball strength moves. It builds power in your legs and hips, keeps knees strong, and teaches balance in the athletic positions you find yourself in every rally. Every time you get up from a chair you are doing a squat.
Air Squat: No weights, just bodyweight. Stand tall, feet shoulder-width apart, sit your hips back and down like you’re lowering into a chair, then drive up. Perfect warm-up move as well.
Goblet Squat: Hold a dumbbell or kettlebell at your chest for added resistance. Great middle ground for most players.
Barbell Squat: For those comfortable in the gym, load a barbell across your back and go heavier. Not necessary for everyone, but fantastic for overall strength.
Do 2–3 sets of 10–15 reps, a few times a week. Strong legs mean quicker bursts to the kitchen line and less fatigue deep in that third game.
2. Pushup (with Modifications)
Pickleball demands strong arms, shoulders, and chest, whether you’re driving the ball, blocking at the net, or reaching for that sneaky lob. Pushups cover all of it — plus they challenge your core at the same time.
Countertop or Bench Pushup: Perfect starting point. Place your hands on a sturdy surface, step back, and press.
Floor Pushup: Classic version — hands and toes on the ground, body in a straight line, chest lowers to the floor.
Advanced Options: Try incline pushups (feet elevated) or add a clap if you want explosiveness.
Even 5–10 reps done well beats cranking out sloppy form. Try 2–3 sets, gradually lowering the angle as you get stronger.
3. Plank (and Variations)
Here’s the hidden gem. A strong core doesn’t just mean “six-pack abs.” It’s about stability, balance, and protecting your back during all those lunges, twists, and sudden stops. Enter the plank.
Forearm Plank: Elbows on the floor, body in a straight line from head to heels. To make it easier at the start, you can hold the plank with straight arms on the floor, or a bench. You do you and get the right challenge.
Side Plank: Builds oblique strength, key for rotation when you’re hitting cross-court dinks or chasing overheads. Same as the above, just at a 90 degree angle like you are lying on your side.
Plank with Shoulder Taps: Add movement to challenge balance and resist hip sway.
Start with 20–30 seconds, then build up. Two or three rounds is plenty.
The Bottom Line
These three moves are simple, effective, and don’t require fancy equipment. Squat for legs, pushup for upper body, plank for core. Together, they make you stronger, more stable, and less injury-prone — which means more time playing and less time icing sore joints. Do them consistently, and you’ll feel the difference next time you step on the court.
