Resistance Training for Pickleball Longevity
Build Strength, Stability, and Longevity on the Court
By Michael E. Holmstrup, PhD, CSCS
Lead Author of FITTER Pickleball
Aging is a natural part of life, but it doesn’t have to mean slowing down—especially on the pickleball court. Many seasoned players are discovering that resistance training is their secret weapon for staying competitive, reducing injuries, and enjoying the game for years to come.
The Science of Aging and Muscle Loss
As we age, muscle mass and strength naturally decline in a process called sarcopenia. Starting as early as our 30s, we lose 3-5% of muscle mass per decade, accelerating after 60. For pickleball players, this can mean less power in your shots, slower movement on the court, and an increased risk of injury.
Resistance training, like FITTER Pickleball, however, has been proven to combat sarcopenia. Studies show that even individuals in their 70s and 80s can gain muscle mass and strength with a well-designed resistance program. Beyond strength, resistance training also improves:
Joint Stability: Reducing the risk of falls and joint injuries.
Bone Density: Combating osteoporosis and lowering the risk of fractures.
Mobility: Enhancing range of motion and fluidity of movement.
Key Exercises for Players Over 50
FITTER Pickleball features numerous exercises tailored to aging athletes. Here are some standouts:
Goblet Squat
Why It Matters: Builds lower body strength and stability while promoting proper joint alignment.
Benefits: Enhances mobility for bending and lunging on the court.
Band External Rotations
Why It Matters: Strengthens the rotator cuff to protect your shoulders during repetitive swings.
Benefits: Reduces the risk of shoulder injuries and improves shot precision.
Offset Carry
Why It Matters: Develops anti-rotational core strength and improves balance.
Benefits: Increases stability and prevents falls during quick court transitions.
Romanian Deadlift (RDL)
Why It Matters: Targets the glutes, hamstrings, and lower back for improved power and durability.
Benefits: Strengthens muscles used for reaching low shots and maintaining a ready position.
Dumbbells: A timeless tool for building strength and supporting longevity. Their versatility makes them perfect for all fitness levels, helping you stay strong, mobile, and ready for the pickleball court—and life!
Training Tips for Longevity
To maximize the benefits of resistance training while minimizing risks, follow these guidelines:
Start Light: Begin with lighter weights or resistance bands to master form and build confidence.
Focus on Progressions: Gradually increase the load or complexity of exercises as strength improves, our program provides two progressions, with ten movement patterns and dozens of exercises in each.
Prioritize Recovery: Allow 48 hours between resistance sessions that train the same muscle groups to ensure proper muscle recovery. For full-body sessions, like ours, you should plan for 2-3 days per week. Consistency is key!
A Better Game at Any Age
Whether you’re a casual player or a competitive enthusiast, resistance training is the key to playing pickleball longer and better. By building strength, improving mobility, and enhancing stability, you’re not just adding years to your game—you’re ensuring those years are pain-free and full of energy.
Ready to transform your game? Explore the full program at www.fitterpickleball.com and start building a stronger, more resilient body today. Your best pickleball is still ahead of you!
