Can you lose weight by playing pickleball | Explained

Are you tired of the same old workout routines and looking for a fun and exciting way to shed those extra pounds? Look no further than pickleball! This fast-paced sport has been gaining popularity in recent years, and for good reason. The question arises that can you lose weight by playing pickleball. The answer is Yes, you read that right playing pickleball can actually help you shed those unwanted pounds. Let’s dive into the details and find out how.

Pickleball proves to be a delightful sport for individuals or teams, offering not just entertainment but also unexpected health benefits. Regardless of your current fitness level be it the peak of well-being or part of a journey towards optimal health it’s essential to recognize the positive impact playing pickleball can have on your overall well-being.

Benefits of playing pickleball

In the following sections, we will dissect the various health benefits associated with playing pickleball, explore the potential for weight loss through regular play, and examine the muscles that experience the most activity during a pickleball game.

The Calorie-Burning Benefits of Pickleball

Now, let’s get to the main question can you really lose weight by playing pickleball? The answer is a resounding yes! According to a study by the Sports & Fitness Industry Association, pickleball players can burn up to 600 calories in just one hour of play. That’s more than what you would burn in an hour of leisurely cycling or walking. The fast-paced nature of the game, combined with constant movement and quick reflexes, makes it an excellent calorie-burning workout.

Cardiovascular Endurance

One of the main reasons why pickleball is such an effective workout for weight loss is because it gets your heart rate up and keeps it there. The constant movement and quick bursts of energy required in the game help to improve cardiovascular endurance. This means that your heart and lungs become more efficient at delivering oxygen to your muscles, allowing you to play longer and burn more calories.

Muscle Toning

Pickleball is a full-body workout that engages multiple muscle groups at once. The constant swinging of the paddle works your arms, shoulders, and back muscles, while the quick movements and lunges engage your legs and core. This combination of movements helps to tone and strengthen your muscles, giving you a leaner and more defined physique.

Low-Impact Exercise

One of the great things about pickleball is that it is a low-impact exercise, making it a suitable option for people with joint issues or injuries. The smaller court and slower pace compared to tennis put less strain on your joints, making it a safer option for those looking to lose weight without putting too much stress on their bodies.

The Social Aspect of Pickleball

Aside from the physical benefits, pickleball also offers a social aspect that can help with weight loss. Joining a pickleball group or club allows you to meet new people and make friends who share a common interest. This can provide motivation and accountability to stick to your workout routine and make it more enjoyable.

Can I lose weight by playing pickleball

Many individuals often ponder a specific health query regarding pickleball: Can playing pickleball contribute to weight loss? Is this a realistic outcome?

Engaging in pickleball can contribute to weight loss. The sport entails a calorie burn ranging from eight to 11 calories per minute, translating to a potential 480 to 660 calories burned in a 60-minute session. Playing two hour-long games could result in a calorie expenditure of 960 to 1,320, while three games lasting 60 minutes each could potentially burn 1,440 to 1,980 calories.

Weight loss revolves around expending more calories than you intake. Even with a typical 2,000-calorie daily diet, participating in three hour-long sessions of pickleball, burning 11 calories per minute, could nearly deplete your entire daily calorie allowance.

If you were on a reduced calorie diet of 1,300 to 1,500 calories, then playing two hour-long games, burning eight to 11 calories per minute, could help you lose weight.

Tips for Incorporating Pickleball into Your Weight Loss Journey

If you’re ready to give pickleball a try, here are some tips to help you incorporate it into your weight loss journey:

Start slow: If you’re new to pickleball, start with shorter games and gradually increase the duration as your fitness level improves.

Stay hydrated: Pickleball is a high-intensity workout, so make sure to drink plenty of water before, during, and after playing.

Mix it up: Don’t limit yourself to just pickleball. Incorporate other forms of exercise, such as strength training and cardio, to get a well-rounded workout routine.

Have fun: The most important thing is to have fun! Pickleball is a game, so don’t take it too seriously and enjoy the process.

How many days a week should I play pickleball?

The answer to this question may vary depending on your age, fitness level, and overall health. However, there are some general guidelines that can help you determine the ideal frequency for playing pickleball.

First and foremost, it’s important to listen to your body. If you’re feeling sore or fatigued after playing pickleball, it’s a sign that you may need to take a break and give your body time to recover. Pushing yourself too hard can lead to injuries and burnout, which can ultimately hinder your progress and enjoyment of the sport.

For beginners or those who are new to pickleball, it’s recommended to start with playing 2-3 days a week. This will give your body time to adjust to the physical demands of the sport and prevent any potential injuries. As you become more comfortable and confident with the game, you can gradually increase the frequency of your play.

For intermediate players, 3-4 days a week is a good balance. This allows for enough time to rest and recover between games while still maintaining a consistent level of play. It’s also important to mix up your playing schedule and not play on consecutive days. This will give your body time to rest and prevent overuse injuries.

For advanced players or those who are training for tournaments, playing 4-5 days a week may be necessary. However, it’s important to listen to your body and take rest days when needed. It’s also recommended to incorporate cross-training activities such as strength training and cardio to prevent burnout and improve overall performance on the court.


In conclusion, the answer to the question “can you lose weight playing pickleball?” is a resounding yes. This fun and engaging sport may seem like just a leisurely activity, but it has been proven to be an effective form of exercise that can aid in weight loss. From burning calories and fat to increasing muscle strength and cardio endurance, playing pickleball offers numerous physical benefits. But more than just the physical aspect, this sport also provides mental and social benefits that contribute to overall health and well-being.

Furthermore, the strategic nature of pickleball requires focus and quick decision-making, making it a great way to relieve stress and improve cognitive skills. Additionally, the low-impact nature of this sport makes it accessible for people of all ages and fitness levels, making it a suitable activity for anyone looking to lose weight or maintain a healthy lifestyle. So next time you are looking for a fun way to shed some pounds, consider giving pickleball a try. Not only will you have a blast on the court, but your body will thank you as well! Play on, pickleball enthusiasts!

Similar Posts