5 Reasons Resistance Training is a Game-Changer for Pickleball Players!
By Michael E. Holmstrup, PhD, CSCS
Lead Author of FITTER Pickleball
Your Body is Your Best Pickleball Partner
Pickleball is exploding in popularity, and for good reason—it’s fun, social, and an excellent way to stay active. But as a 20+ year strength and conditioning professional, I’ve seen far too many players sidelined by avoidable injuries, declining mobility, or a frustrating plateau in their performance.
The truth is, your body is your best partner on the court. If you want to play pickleball for years to come—and improve your game while you’re at it—adding a well-designed resistance training (RT) program is non-negotiable.
This isn’t about bulking up or spending hours in the gym. It’s about building a foundation of strength, mobility, and injury resilience that translates directly to your game.
And that’s why Coach Gino and I wrote FITTER Pickleball—the ultimate resource to help you get stronger, move better, and play longer. Here’s why resistance training is the secret sauce you need.
Move Better, Play Better
Pickleball demands a lot from your body—quick movements, low positions, and reactive power. Resistance training strengthens your ability to hinge, squat, and rotate, which are the same patterns you use for your ready position, low volleys, and backhand swings.
In FITTER Pickleball, we introduce foundational exercises like the Goblet Squat and Romanian Deadlift that improve strength and range of motion. These movements aren’t just gym skills—they directly improve your ability to move quickly and efficiently on the court.
Prevent Injuries Before They Happen
Let’s face it: injuries are one of the biggest threats to your pickleball career. Whether it’s a sore shoulder, tweaked back, or a knee issue, poor strength and imbalances are often the culprits.
Resistance training targets the muscles, tendons, and joints that need to be strong and stable to keep you injury-free.
We include targeted exercises for shoulder rotation (think forehand/backhand health) and lateral movement (to handle those quick side-to-side shots safely). These small additions to your training can make a massive difference in durability.
Build Core Strength for Balance and Power
A strong, stable core is your foundation for everything—balance, quick recovery, and powerful shots. Ever feel off-balance after a lunge or stretch to hit the ball? That’s where RT shines.
The Offset Carry is one of my favorites for pickleball players. It builds anti-rotational strength—exactly what you need for maintaining balance during quick transitions and lunges. FITTER Pickleball has a safe, effective progression to build you up to this challenging exercise!
Play Longer with Endurance and Resilience
You don’t just want to play—you want to play well deep into a match. Resistance training improves muscular endurance and efficiency, so you’ll have the energy to outlast opponents and keep your form sharp.
Our program is designed for 2-3 manageable full-body sessions per week—ideal for busy players. You’ll feel the difference after just a few weeks of consistent, smart training.
Age Gracefully and Dominate the Court
If you’re playing pickleball to stay active as you age, resistance training is your best friend. It combats age-related declines in muscle mass, mobility, and bone density, keeping you strong, functional, and pain-free.
You are never too old to start resistance training. FITTER Pickleball breaks down every movement with progressions (easier versions) and clear form cues, so you can train safely and confidently.
Why Pre-Order FITTER Pickleball?
FITTER Pickleball is more than a training guide—it’s a playbook for longevity and performance in the sport you love. Whether you’re a weekend warrior or a competitive player, this book will:
Teach you simple, effective exercises tailored specifically for pickleball.
Help you move better, stay injury-free, and play with more confidence.
Give you a clear, manageable program to fit into your busy schedule.
👉 Pre-Order Now
Final Thought: Your Best Pickleball is Ahead of You
If you’ve ever wondered how the pros keep moving so well, the answer is smart, consistent training. With resistance training, you’re not just playing better today—you’re building the foundation to keep playing for years to come.
Join us on the journey to becoming FITTER, stronger, and more confident on the court.
Pre-order your copy of FITTER Pickleball now and take the first step toward your best game yet!
