Is Padel Good Exercise? Calories, Fitness and Who It Suits

Is padel good exercise? Yes. A typical social game keeps your heart working at a moderate level for an hour or more, works your legs, core and shoulders, and burns a similar number of calories to doubles tennis. Better still, it is fun enough that people keep playing, which matters more than anything.

This guide looks at the calories, what the research says about how hard padel is, and whether it suits older players, children and anyone with dodgy knees. If you want to track your games or look after your joints, these three are worth a look.

Track your games and protect your joints

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How many calories does padel burn?

Strictly speaking, there is no official figure for padel yet. The Compendium of Physical Activities, which researchers use to estimate calories, does not list it. However, it does list doubles tennis at 4.5 to 6 METs, and padel is a similar game. A competitive racket sport sits nearer 7 or 8.

In simple terms, one MET burns about one calorie per kilogram of body weight per hour. So a 75 kg player in a social game at around 5 METs burns about 375 calories an hour. The table below gives rough figures for different weights.

Body weight	Social game (per hour)	Competitive game (per hour)
60 kg	About 300	About 420
75 kg	About 375	About 525
90 kg	About 450	About 630

These are estimates. For example, how hard you play, how long the rallies last and how much you stand around between points all make a difference. Therefore, a sports watch with a heart rate sensor will give you a better figure for your own games.

How hard is padel on the heart?

Studies of Spanish amateur players found heart rates of between 50% and 70% of maximum during games, according to a review in the Aspetar Sports Medicine Journal. In other words, that is moderate exercise, the same zone as a brisk walk uphill or an easy cycle.

The difference is the pattern. For instance, a rally might last 10 or 20 seconds of quick, reactive movement, followed by a short rest. As a result, padel works a lot like interval training, which is good for both stamina and the heart.

Is padel good exercise for weight loss?

It helps, as part of a bigger picture. For one thing, two or three games a week burn a useful number of calories, and they build the habit of moving regularly. On the other hand, a game followed by a pint and chips will undo most of it, so what you eat still matters more.

The real advantage is that padel is fun. As a result, most people stick with it far longer than they would stick with a gym membership, and consistency is what makes the difference over months.

What muscles does padel work?

• Legs and glutes: constant small steps, lunges and quick changes of direction.
• Core: every shot involves turning the body, which works the muscles around your middle.
• Shoulders and arms: overheads, volleys and the bandeja all work the shoulder.
• Balance and reactions: balls coming off the glass at odd angles keep you on your toes.

Is padel good exercise for older people?

In fact, it is one of the best racket sports for older players. After all, the court is a third of the size of a tennis court, so there is far less running, and the underarm serve takes a lot of strain off the shoulder. It is also very sociable, which is a big part of why people keep coming back.

Above all, warm up properly, wear proper court shoes and choose a lighter racket. If you have a heart condition or any other health worry, check with your GP before taking up a new sport. Our padel for beginners guide explains how to get started.

Is padel good exercise for kids?

Yes. Children pick it up quickly because the racket is short and the ball is easy to keep in play. Many clubs also run junior sessions, and a junior racket, which is lighter and smaller, makes a big difference for younger players.

Is padel hard on the knees?

Padel involves lots of short sideways movements and quick stops, so the knees do work hard. However, the biggest risk is twisting on the sandy turf in the wrong shoes. For that reason, shoes with a proper padel sole grip far better, and a few minutes of warming up before you play helps too.

If your knees ache after games, then a compression sleeve can make them feel more supported. However, pain that keeps coming back is worth getting checked by a physio.

Can you play padel when pregnant?

The NHS advice on exercise in pregnancy is to stay active, but to avoid sports where there is a risk of falling or bumping your tummy, and not to start a new vigorous activity. Padel carries some risk of falls and of being hit by the ball. So if you have never played, pregnancy is not the time to start, and if you already play, speak to your midwife or GP first.

Is padel good exercise? Your questions answered

Is padel a good workout?

Yes. A 90 minute game keeps you moving at a moderate intensity, with short bursts of hard effort, and works your legs, core and shoulders. It counts towards the 150 minutes of moderate activity the NHS recommends each week.

Is padel better exercise than tennis?

Singles tennis involves more running, so it is usually harder work. Padel is closer to doubles tennis, but because the walls keep the ball in play, rallies are longer and you spend more of the hour actually moving.

Is padel cardio?

Yes. Most of a game is moderate aerobic exercise, broken up by short, intense rallies. That stop start pattern is a lot like interval training.

How often should I play padel to get fit?

Two or three games a week is a good target. Add some strength work on two days, as the NHS suggests, and you will notice the difference in your legs and your stamina within a few weeks.

Does padel build muscle?

It builds endurance in the legs, core and shoulders more than size. If you want to get stronger, add some resistance training alongside your games.

This guide is general information, not medical advice. Calorie figures are estimates.