Boost your pickleball game—and your lifespan—with strength training

Want to play pickleball well into your golden years and maintain your health off the court too? Start strength training. Building muscle isn’t just about looking fit—it’s about keeping your body resilient, healthy and injury-free.

Read on to learn:

• What sports science knows about the role of muscle in longevity and athletic fitness
• The new supplement that supports muscle and longevity: Mitopure
• Essential tips from performance coaches you can use right away
• Exercises that work for people of all skill levels and experience 

It’s easier than you think to get started, at any age. Strong legs and a stable core help you move faster on the court, pivot with ease, and maintain balance during those tough rallies that demand a little extra to come out on top.

“Due to the size of the court and speed and style of play, pickleball players require a lot of functional flexibility and strength throughout those ranges of motion,” said Joel Watts, personal training leader at Life Time in Charlotte, NC. “Developing strength should be a focus of players’ off-court efforts in order to prevent injury and maximize performance.”

Research shows that maintaining muscle mass as you age can reduce your risk of injury by up to 60%. The body requires the right support to keep doing the things you love. So when it comes to muscle health, look for supplements backed by real science. Mitopure® from Timeline is shown to help you maintain muscle strength and energy as you age.  Learn more and claim a special offer for pickleball players.

Strength is essential for pickleball players who want to stay competitive and agile from the first serve to the final point. Plus, it helps preserve bone density and joint health, reducing the risk of fractures and wear-and-tear injuries that could shut you down for extended periods of time. It’s an investment in your body that pays off with every match. Incorporate strength training into your exercise routine two to three times a week — complemented by specific pickleball exercises and cardiovascular workouts — and you’ll see the difference not just in your game,  but in your daily life, too.

“Strength training is an essential component of any serious pickleball player’s regimen. By focusing on exercises that build upper body strength, core stability, and lower body power, you’ll be well on your way to dominating the court,” said Dr. Erik Korem, a renowned sports scientist and performance coach with the NFL’s New York Jets. “Remember, consistency is key, and integrating these strength training tips into your routine will unlock significant improvements in your game. Embrace the journey and enjoy the rewards of a stronger, more agile, and resilient body.”

Ready to stay strong, sharp, and on your game? Explore the science of Mitopure and give your body the edge it needs—on and off the court.

If you’re looking for inspiration to get your strength training journey started, check out some of these exercises:

Upper body

1. Push-Ups – chest, triceps, shoulders

2. Pull-Ups / Assisted Pull-Ups – back, biceps

3. Dumbbell Shoulder Press – shoulders, triceps

4. Dumbbell Rows or Barbell Rows – upper back, lats, biceps

5. Chest Press (Bench or Dumbbell) – chest, triceps

Lower body

1. Squats (Bodyweight or Weighted) – quads, glutes, hamstrings

2. Deadlifts (Traditional or Romanian) – hamstrings, glutes, lower back

3. Lunges (Walking or Stationary) – quads, glutes, calves

4. Glute Bridges or Hip Thrusts – glutes, hamstrings

Core

1. Planks (Front and Side) – total core

2. Russian Twists – obliques

3. Hanging Leg Raises or Lying Leg Lifts – lower abs

4. Ab Wheel Rollouts – advanced core strength

When doing strength training, keep these tips in mind:

1. Focus on form first and prioritize quality over quantity. Use mirrors or record yourself to check your posture.

2. Start with bodyweight or light weights. This is especially important for beginners to avoid injury.

3. Use “progressive overload” by gradually increasing weight, reps, or intensity to keep building strength.

4. Rest and recovery is important because muscles grow during rest. Allow 48 hours between working the same muscle group.

5. Don’t forget to warm up and cool down, including using a dynamic warm-up (e.g., arm circles, light jogging) and a simple cool down with static stretching to increase flexibility and reduce soreness.

6. Balance push and pull movements to avoid muscle imbalances by training both anterior and posterior chains.

7. Stay consistent — 2–4 strength sessions per week is great for most people.

8. Track your progress by using a journal or app to monitor weights, reps, and improvements.

9. Eat well to build strength with an emphasis on protein (1.2–2.0g/kg of bodyweight), complex carbs, and healthy fats.

10. Breathe properly by timing your exhale during exertion (lifting) and your inhale during release.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. References: 500mg Mitopure® has been shown to (1) induce gene expression related to mitochondria function and metabolism and (2) increase the strength of the hamstring leg muscle in measures of knee extension and flexion after 4 months in overweight 40-65 year olds. (3) 1000mg Mitopure has been shown to induce a significant improvement in hand and leg muscle endurance after 2 months in adults aged 65 and older. Data from two randomized double-blind placebo-controlled human clinical trials.