How Resistance Training in the Gym Boosts Your Padel Game

June 6, 2025

Stronger Every Match: How Resistance Training in the Gym Boosts Your Padel Game

If you're serious about playing better padel, it's time to stop skipping the gym. Resistance training – from weightlifting to bodyweight workouts – can seriously upgrade your game. We're talking quicker reactions, more powerful smashes, stronger footwork, and way less risk of injury.

At Padel Culture, we’re all about playing smart and training smarter. Whether you're a weekend warrior or an aspiring champ, here's how building strength off the court can make you an even more confident, capable padel player.

Why Strength Training and Padel Are the Perfect Pair

Padel is explosive. It’s fast. And it demands a lot from your body – think sprints, lunges, twists, jumps and endless direction changes. To perform at your best (and protect your joints), you need more than court time. You need strength.

Here’s why resistance training is your padel power-up:

Increased Power: Strong legs and glutes mean more explosive movement, and a stronger upper body boosts your smash and volley speed.
Better Stability: Strengthening your core improves balance and control, especially during those off-centre shots.
Injury Prevention: Strengthening key muscle groups helps protect joints and tendons during intense match play.
Faster Recovery: Trained muscles handle stress better and bounce back faster after hard matches.

What to Focus On in the Gym

You don’t need to become a powerlifter, but targeting the right areas makes a massive difference. Try splitting your workouts like this:

1. Lower Body Power Moves

Squats (barbell, goblet or bodyweight)
Lunges (forward, reverse, lateral)
Deadlifts (Romanian or trap bar)
Step-ups

These build explosive movement and quick change of direction.

2. Upper Body Strength & Control

Dumbbell bench press
Pull-ups or assisted pull-ups
Shoulder press
Bent-over rows

Great for racket speed and solid overheads.

3. Core Stability & Rotation

Russian twists
Plank variations
Cable woodchoppers
Medicine ball slams

Crucial for rotational power and staying balanced during rallies.

4. Mobility & Prehab Work

Resistance band shoulder work
Glute bridges
Dynamic stretching
Foam rolling

Because warm, mobile muscles = safer movement.

How Often Should You Train?

2–3 strength sessions a week is ideal. Mix it up with your padel matches and allow enough recovery time. Keep sessions around 45–60 minutes, focus on form, and don’t overdo it – you want to complement your padel, not burn out.

Padel Culture Pro Tip:

Keep your gym look as strong as your game. A Padel Culture cap, comfy sweatshirt and breathable gear means you’ll feel confident whether you’re lifting or lunging.