What a padel point asks of your body
Sánchez-Alcaraz and Courel-Ibáñez summarised 36 padel studies, published from 2000 onwards, in a 2022 narrative review. Their picture of match play is a sport of frequent short actions with pauses between them, played at moderate overall intensity.
| What studies measured | What the review reports |
|---|---|
| Shots in a point | Four to six |
| Length of a point | About 10 to 15 seconds |
| Work against rest | Rest a little longer than work, roughly 1 to 1.1 up to 1 to 1.4 |
| Movement | About 8 to 12 metres per point, and 2,500 to 3,500 metres per match |
| Direction of sprints | Short, and mostly forwards or sideways |
| Heart rate in play | Averages of about 140 to 160 beats a minute |
Much of this comes from advanced and professional players, and the review notes that higher-level players move faster, play longer points and cover more ground. Recreational players, it adds, typically play two or three times a week for 60 to 120 minutes.
Four qualities to build in the gym
The fitness studies in the review tested padel players on agility and change of direction, jump height, upper-body power through overhead and side medicine ball throws, and handgrip strength. Both higher- and lower-level players scored poorly on a dynamic balance test, and the authors suggest adding lower-limb strength and balance exercises to padel routines. Most of the work below happens on a turf lane with medicine balls and step boxes, the kit in RPM's functional area.
| Quality | Where you feel it on court | Gym exercises |
|---|---|---|
| Lateral footwork and change of direction | The split step, shuffling back to the glass, recovering to the net | Lateral shuffles and crossover steps along the turf, short shuttles, lateral bounds |
| Leg strength and balance | Low volleys and lunging for wide balls | Split squats, lateral lunges, step-ups, holds on one leg |
| Rotational power | Drives, the bandeja, the vibora and the smash | Rotational medicine ball throws and scoops to a wall, cable chops |
| Shoulder and grip endurance | Many overhead shots and balls off the walls | Cable rows, face pulls, dumbbell carries |
Lateral bounds are plyometric work, so learn to land before you add distance. Plyometric training sets out the landing checks and a sensible number of foot contacts.
Rotation: throws before heavy twisting
Padel strokes start from the ground, travel through the hips and trunk and finish at the racket. A medicine ball thrown sideways into a wall trains the same sequence at speed, which a slow twisting machine cannot. ACSM's position stand describes power training as light loads moved fast, over several sets with full rest between them, and that fits throws well.
- Pick a ball you can throw hard on every rep. If the throws slow down, the ball is too heavy or the set has gone on too long.
- Keep sets short, around five to eight throws a side, and rest until you feel fresh.
- Throw from both sides in every session, even though your strokes favour one.
- Put throws early in the session, after the warm-up and before heavier lifting.
Ball weights, slams and other throw patterns are covered in medicine ball and slam ball workouts.
Intervals shaped like rallies
Long, steady runs do little to mirror a padel point. Build conditioning from the review's figures instead: efforts of about 10 to 15 seconds, rests a little longer, repeated in blocks. These sessions are this guide's suggestions based on those match figures, not a protocol tested on padel players.
| Session | Work | Rest | Volume |
|---|---|---|---|
| Footwork rallies on the turf | 12 seconds of shuffles, crossovers and short sprints in a small box | 15 to 18 seconds walking back | Eight rounds, three or four sets, two minutes between sets |
| Bike rallies | 12 seconds fast on a spin bike at moderate resistance | 15 to 18 seconds easy spinning | Ten rounds, two or three sets |
| Mixed rallies | Four lateral bounds, then a medicine ball throw | About 20 seconds | Six rounds, two sets |
Start with fewer sets than listed and add one when the last round looks as sharp as the first.
Keep both sides of the body in the plan
Padel repeats the same one-sided strokes over and over, and the review notes this as a feature of the sport. The gym is where you even things out. Train single-arm and single-leg exercises on both sides with the same reps, start with your weaker side, and throw from the backhand side as often as the forehand. If a shoulder, elbow or knee hurts during or after play, see a doctor or physiotherapist before you add gym work around it.
A padel player's week
A worked example for a player with two evening games after work and a weekend match:
| Day | Padel | Gym |
|---|---|---|
| Saturday | Morning match | None |
| Sunday | None | Strength: split squats, lateral lunges, rows, rotational throws |
| Monday | Evening game | None |
| Tuesday | None | Rally intervals on the turf or the bike, plus balance work |
| Wednesday | Evening game | None |
| Thursday | None | Short strength session, lighter on the legs |
| Friday | None | Rest |
Keep the day before a match clear of heavy leg work. If you play outdoors in the hot months, heat and humidity raise the strain of exercise, so follow official heat guidance.
For beginners in the gym, ACSM suggests two or three strength sessions a week at loads you can lift 8 to 12 times, which fits around two or three games.
Padel conditioning at RPM
At RPM's single club, on Level 4 of AD HUB Sports Complex in Al Manhal, the Mixed section's functional area has a turf lane with a sled, step boxes, kettlebells and dumbbells, plus medicine and slam balls, and the training floor adds cable towers, spin bikes and benches. Court time and technical coaching stay with your padel club, while the gym covers the physical side.
- The roster includes strength and conditioning coaches in both sections. Whether you need a sport-minded coach or a personal trainer is weighed, with a padel example, in personal trainer or strength and conditioning coach.
- For women who prefer a women-only space, the Ladies section has strength and cardio equipment of its own. Ask whether it includes functional kit too.
- Coached programming comes with the Engine tier and one-to-one coaching with Atelier, and what each includes is confirmed when you ask.
- Footwork drills need a clear lane, so use the free guided tour to find out when classes take over the turf.
Sources
- Sánchez-Alcaraz BJ, Courel-Ibáñez J. The role of padel in improving physical fitness and health promotion: a narrative review. International Journal of Environmental Research and Public Health, 2022
- American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine and Science in Sports and Exercise, 2009
- World Health Organization. WHO guidelines on physical activity and sedentary behaviour, 2020
Questions, answered.
Is padel enough exercise on its own?
It can supply a good share of your weekly aerobic activity. WHO's 2020 guidelines also ask adults for muscle-strengthening activities that work all major muscle groups on two or more days a week, which is where gym sessions come in.
Can I go to the gym on a match day?
A short session of throws and upper-body work earlier in the day is fine for most players. Keep heavy leg work for days with no match before the next morning.
Should I use machines that twist the trunk?
They are not essential. Standing throws and cable chops train rotation the way a stroke uses it, from the feet up and at speed.
How long before my game should I warm up?
Many players spend about ten minutes on easy movement, side steps and a few short sprints before they hit. Start gently and build the speed over those minutes.