No, you do not have to be fit to start playing padel. The smaller court, the walls that keep the ball in play, the underarm serve and the fact that you share the court with a partner make it far less demanding than tennis or squash for beginners. Your fitness will improve as you play.
Why padel suits every fitness level
- A smaller court. A padel court is 20 metres by 10 metres and you only cover your half of your side, so you do not need to run long distances.
- The walls help you. Balls that would be winners in tennis can be played off the glass, which gives you more time to get into position.
- An underarm serve. There is no big overhead serve to learn, so you can start rallying in your first session.
- A partner shares the work. Doubles means the effort is split, and you get short breaks between points.
That is why you will see people of all ages and shapes on UK padel courts, from complete beginners to former tennis and squash players.
What fitness does help
You do not need to be fit to start, but some things make padel easier and more enjoyable as you improve:
- Short bursts of movement. Padel is played in quick steps, stops and changes of direction rather than long sprints.
- Leg strength. Staying low for volleys and balls off the glass works your thighs and glutes.
- Shoulder and core. Overheads such as the bandeja and the smash use your shoulder and trunk.
- Balance and footwork. Our guide to footwork techniques and drills covers this in depth.
How to start if you are not very fit
- Book a beginner session or lesson. A coach will set the pace and teach you the basics without wearing you out.
- Start with an hour. Ninety minutes is a lot for your first few sessions.
- Warm up. Five to ten minutes of easy movement makes a big difference. Try our padel warm-up routine.
- Wear proper trainers. Grip and support matter more than fitness for avoiding slips. See the best padel shoes.
- Take your time between points. Nobody minds a short pause to get your breath back in a social game.
If you have a heart condition, joint problems or have not exercised for a long time, check with your GP before you start any new sport.
Will padel get you fit?
Played regularly, padel is a good all-round workout. It combines short, intense rallies with recovery between points, which makes it a fun way to build stamina, leg strength and coordination without it feeling like training. Our guide to the health benefits of padel goes into more detail.
Simple exercises to help your padel
- Walking or cycling two or three times a week to build general stamina.
- Squats and lunges for the low positions padel demands.
- Resistance band shoulder work to protect your shoulder on overheads.
- Calf raises to support quick changes of direction.
Padel is also gentler on the body than many sports. See is padel low impact and is padel good for your core.
The bottom line
You do not need to be fit to play padel. Start with shorter sessions, warm up, wear the right shoes and let your fitness build as you play. Many people find padel is the sport that gets them fit, rather than the other way round.
Related questions
Is padel easier on the body than tennis?
For most beginners, yes. The court is smaller, the serve is underarm and the walls keep the ball in play, so there is less running and less strain on the shoulder.
Can you play padel if you are overweight?
Yes. Padel is a popular choice for people who want an enjoyable way to get active. Start gently, wear supportive shoes and build up your session length.
How long should my first padel session be?
An hour is a good length for a first session. Many clubs offer one-hour beginner sessions and lessons.