Want to Last Longer on the Court? Do This Off the Court
Stronger Legs, Better Recovery, All From One Low-Impact Tool
If you’re playing rec games that go long and still want more, or you’re tired of that “wilted at 10–8” feeling, it’s time to think beyond dinking drills and into conditioning. Specifically: the rowing machine. It’s easy to get started, here’s a simple tip.
Yes, really. The indoor rower—also called an erg—might be the single most useful piece of equipment you’re not using. It’s low-impact, full-body, and builds the exact kind of endurance that recreational pickleball players in their 40s,50s (and beyond) need to stay strong and sharp all match long. If anyone ever asks me what at-home fitness equipment should I buy? This is it.
Rowing works your legs, core, and upper body—it also trains your heart and lungs in a way that’s joint-friendly and efficient. In just 20–30 minutes, you’re building aerobic capacity, muscle endurance, and post-point recovery speed, without pounding your knees or risking an injury. It’s cardio, strength, and mobility training rolled into one simple rhythm. In 40 years of training, I’ve never heard of a rowing injury.
Why Rowing Helps Your Pickleball Game
Pickleball is a start-stop, quick-reaction sport. You’re lunging, pivoting, and recovering over and over again. And while it’s not a marathon, it still demands staying power. That’s where rowing shines.
First, it builds baseline stamina—so you’re not breathing hard by game two. Second, it strengthens your posterior chain (back, glutes, hamstrings), which improves stability and helps you stay balanced at the kitchen line. Third, it reinforces good posture—which matters more than you think when your body’s under fatigue.
Bottom line: if you want to play longer and feel better doing it, add rowing to your week.
How to Get Started
You don’t need a rowing coach or a background in crew. Just find a rowing machine—ideally a Concept2, the gold standard at most gyms—or invest in one for home if you’re committed.
Before you start, set the damper to 4. That’s it. Don’t overthink the settings. Damper 4 simulates the feel of rowing on water and gives you a great balance of resistance and control.
Start with this:
Option 1: Steady State
5-minute easy warmup (focus on rhythm, not speed)
15–20 minutes of steady rowing at a pace where you can still talk
5-minute cooldown at a light pace
This builds aerobic base and gets you comfortable with the movement.
Option 2: Intervals
5-minute warmup
Alternate 1 minute hard, 1 minute rest (just light rowing)
Repeat for 10–15 minutes
5-minute cooldown
This helps with in-game bursts and recovery between points.
Don’t worry about stroke rate or power output right now. Just find a consistent rhythm: legs first, then core, then arms. Reverse that order on the return. Keep your shoulders relaxed, your grip loose, and your effort honest—not heroic.
Final Word
Rowing won’t improve your serve technique or help you read your opponent’s lob, but it will give you more left in the tank to execute those things when it counts. Add it 2–3 times per week, and you’ll notice the difference—especially when others start fading late in the match and you’re still ready to play one more.
