Move more · Tips
Pickleball for Beginners: A Safe, Fun Start
Easy to learn, easy on the joints, and a great way to meet people. Here is how to begin without getting hurt.
HealthStylz Editors
· 3 min read
The short version
- Wear court shoes and warm up for 3 to 5 minutes.
- Start slow and play with people at your level.
- Rest when sore. See a doctor if pain stays.
Recreational Agility
Agility & Social Cardio Profile
Fun, multidirectional movement that combines heart conditioning with sharp reflexes and laughter.
- Lateral Agility & FootworkHip stabilizer conditioning Quick steps
- Aerobic Play ConditioningSustained cardio zone Zone 2/3 cardio
- Hand-Eye Reaction SpeedNeuromotor coordination +22% faster
- Social Connection JoyEndorphin & dopamine lift High joy score
Source: British Journal of Sports Medicine & American Council on Exercise.
Pickleball is a bit like tennis, ping-pong and badminton mixed together. You hit a plastic ball over a low net with a solid paddle, on a small court. The rules are simple. Most people can rally on day one. That is why it is so popular with moms, retirees and teens alike.
Why people love it
Cleveland Clinic says pickleball keeps your heart rate up, so it can help your heart, lungs and weight. Because the court is small, it is lower impact than running or tennis. That means less pounding on your knees and hips. Moving in many directions also helps balance and coordination. Cleveland Clinic also links the quick thinking and the social side of the game to better mood and sleep.
Harvard Health describes a study of Apple Watch users. Pickleball players had an average peak heart rate of 143 beats a minute, compared with 152 for tennis players. So it is a real workout, but a little gentler. Harvard also notes that the people in the study may not match the general public, so treat that as a hint, not proof.
Gear you need
- Court shoes. Cleveland Clinic says to pick court shoes, not running shoes. They support quick side-to-side moves.
- A paddle. Many clubs and parks lend paddles to beginners. Try one before you buy.
- Water. Bring a full bottle.
The basics in one minute
- The serve is underhand and goes diagonally.
- Each side has a 7-foot zone near the net called the kitchen. You cannot hit the ball out of the air while standing in it.
Warm up first
Cleveland Clinic suggests a 3 to 5 minute warm-up. Harvard Health lists five simple moves, 10 of each: squats, forward lunges, side lunges, arm circles and jumping jacks. If you have sore knees or balance worries, march in place instead of doing jumping jacks.
How people get hurt, and how to avoid it
Harvard says most pickleball injuries are strains and sprains in the legs and knees. Wrist sprains and fractures are also common, and they often come from falls. In one study, more than 85 percent of the injuries happened to players age 60 and older.
- Start slow. Play with people at your skill level. Do not play for hours on day one.
- Take a class. Cleveland Clinic suggests a beginner class, especially for older adults at higher risk of falls. Many community centers offer them.
- Build leg strength. The CDC says adults should strengthen their muscles on at least 2 days a week. Strong legs help you stay steady on the court.
- Rest when you are sore. Cleveland Clinic says to use ice for sore spots and to see a healthcare provider if pain does not go away.
- Drink water, eat well and sleep. Cleveland Clinic notes these help your body recover and lower your risk of injury.
A gentle first month
Week 1: one 30-minute session, hitting easy shots with a friend. Week 2: two sessions, with 20 minutes of games each. Week 3: add a beginner clinic or open play. Week 4: play up to about 60 minutes, with breaks to sit and sip water.
Check with your doctor first if
You have heart problems, dizziness, bone or joint trouble, a history of falls, or you have been inactive for a long time. Stop playing if you feel chest pain, feel faint or have sharp pain.