What Muscles Does Pickleball Work Out?

Pickleball is a fun, exciting, and exhilarating sport, which is only gaining in popularity. You can play indoors, outdoors, and as singles, or as doubles.

This means that you can practice and build your skills up by yourself, or work as part of a team to play this sport and get better. 

What Muscles Does Pickleball Work Out?

Pickleball is often a fast paced game that will keep you on your toes and moving around. As a result, it is all too easy to work up a sweat and feel like you’ve had a full workout!

So, what muscles are you working out when playing Pickleball? Let’s find out. 

About Pickleball

Pickleball is a very dynamic sport. With elements of badminton, tennis, and table tennis, this sport requires you to be quick on your feet, have great balance, and a good swing.

But, you don’t have to be an athlete to play Pickleball. 

In fact, the core players of Pickleball are around 55 or older, and a third of all players are 65 plus, so you don’t have to be in your prime to enjoy this game.

Having said that, Pickleball is a great workout, and can keep you fit and healthy.

What Muscles Does Pickleball Work Out?

Pickleball works a range of muscles when playing. However, the main muscle groups that are worked out in a game of Pickleball are the triceps, core, and shoulders. 

For instance, The triceps are utilized when players extend the arm to reach the ball and hit it, whereas the shoulder muscles and your rotator cuff muscles are also used when reaching and hitting the ball. 

The core muscles are also engaged and used in order to stretch, remain balanced, and reach for the ball. Your core muscles can also provide you with stability when moving around the court quickly. 

Of course, you will work out some leg muscles too, as you will need to move around the court to get to the ball.

For instance, the glutes, quads, and hamstrings will all be needed to generate movement and speed. In addition, your calf muscles will also be used when you have to stop moving in order to take your shot. 

With this in mind, Pickleball can be seen as a full body work out, as you will be using your shoulder muscles, core muscles, triceps, glutes, quads, and hamstrings when playing this fast-paced game. 

With Pickleball, you will be able to boost your muscle strength in these target areas, improve your balance and stability, while also increasing your endurance levels. 

Does Pickleball Give You A Good Workout?

In short, yes, Pickleball does give you a good, full workout. You will likely work out a few muscles more than others. These are the shoulders, arms, lower back, groin, hamstrings, calf muscles, quadriceps, ankles, and the achilles tendon. 

You can also increase your heart rate with a good game of Pickleball, and burn around 40% more calories in a 30 minute game of Pickleball than you would with 30 minutes of walking! 

Health Benefits To Playing Pickleball

Aside from being a good workout, Pickleball has a lot of health benefits too.

For instance, most games will take place outside, which means that you’re getting a good source of fresh air and vitamin D, while also interacting with others as it is a competitive sport. 

In addition to this, Pickleball can help improve your cardiovascular health, as it gets your heart and blood pumping, while the busy nature of the game helps you burn calories too.

Playing a fun sport can also reduce stress, and improve brain function, while also fighting fatigue. 

Playing Pickleball can also boost your mood and reduce anxiety and depression, providing you with better sleep. 

Finally, you will also improve your hand eye coordination, balance, and stability if you play often. 

What Muscles Does Pickleball Work Out? (1)

How Many Days A Week Should I Play Pickleball?

Pickleball can be a great source of cardio. If you are playing an average game of Pickleball, you will probably rack up around half of your steps for the day!

Just three short games twice a week can give you all of your cardio you need to stay fit and healthy. 

So, if you play two or three days a week, then you will be able to remain strong, and get a good workout. However, you will need to rest and recover in between playing to ensure your body has enough time to recover. 

If you do play Pickleball too much, then you run the risk of injuring yourself. You have to listen to your body so that you don’t play too much when your body is tired.

You also have to warm up beforehand so you don’t pull a muscle, and be sure to cool down after playing. 

In addition, make sure that you are using the proper form so that you don’t hurt yourself. Finally, you will need to wear comfortable and supportive footwear, and clothing that won’t get caught or stuck on anything and slow you down. 

Final Thoughts

To summarize, Pickleball is a great game that can keep you feeling fit, strong, and healthy.

It is a wonderful workout as you will be working your shoulder muscles, core, legs, arms, and glutes, while also keeping your heart healthy. 

This game requires you to move quickly, stay on your toes, and be able to react fast. Therefore, you will be getting your blood pumping, elevating your heart rate, and keeping your muscles engaged and strong. 

Just a few games a week can help burn calories, and lose weight, while also ensuring that you are getting enough cardio done, so that you can maintain a balanced lifestyle. 

Michael Walter
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