In today’s competitive tennis landscape, skill and strategy aren’t enough. Athletes also need the physical foundation to support powerful strokes, quick footwork, and injury prevention. That’s where strength exercises for tennis come in. Whether you’re a competitive athlete, aspiring junior in development, or recreational player, incorporating targeted workouts into your routine can dramatically improve your performance on the court.
Should Players Incorporate Strength Exercises for Tennis?
Historically, a not-so-insubstantial percentage of tennis players have shied away from the gym. This behavior is often rooted in a misplaced fear that weight training for tennis will make them too bulky or reduce flexibility. However, modern research and the example set by today’s top pros tell a different story altogether.
As we now know, the best tennis fitness programs involve cross-training muscle groups across a wider variety of targeted workouts and stretches. In fact, a well-designed tennis strength training program can enhance explosive movement, improve balance and coordination, and build the kind of stamina that sustains elite performance through long matches.
Few things are more frustrating to a motivated athlete than hitting a developmental wall. It’s not uncommon to find oneself in that headspace. But if you’re stuck wondering how to get better at tennis, the answer may be as simple as incorporating a little bit of weight training into your tennis training program.
Tennis is a full-body sport that requires strength in the legs for powerful movement, core stability for rotational control, and upper-body power for serves and groundstrokes. When those muscle groups are properly trained, players can hit harder, move faster, and reduce the risk of overuse injuries.
Designing Workouts for Tennis Players
The most effective workouts for tennis players combine resistance training with functional movement. Here’s what a well-rounded tennis training program should include:
Lower Body Strength
Strong legs are essential for acceleration, deceleration, and quick changes in direction. Exercises like squats, lunges, and deadlifts build the kind of strength that translates directly to court movement.
Core Stability
The core is the bridge between the upper and lower body. A strong core improves balance and allows players to transfer energy more efficiently into each shot. Planks, medicine ball throws, and rotational lifts are all good choices that mimic tennis-specific movements.
Upper Body Power
Shoulders, back, and arms play a critical role in serving and groundstrokes. Incorporating push and pull exercises, like push-ups, rows, and overhead presses, builds muscular endurance while protecting joints. A shoulder stability routine is also essential to prevent injury.
Mobility and Recovery
Don’t overlook recovery. Mobility work, dynamic warm-ups, and regular stretching should complement every strength session. Tennis is demanding on joints, especially the hips and shoulders, so mobility work ensures that strength gains don’t come at the expense of flexibility.
Integrating Strength into Your Tennis Practice Schedule
The key to all of this is consistency. For most players, two to three strength training sessions per week are enough to see benefits without overloading the body. In-season, workouts should prioritize maintenance and injury prevention.
For juniors and developing athletes, proper supervision and age-appropriate programming are crucial. Strength work can be introduced safely at a young age when focused on form, bodyweight resistance, and gradual progression.
Bottom Line: Strong Players Play Stronger
Tennis may be a game of finesse and feel, but it’s also a test of athleticism. That’s why incorporating strength training into your tennis tennis training program is such a critical step to achieving one’s potential. The resulting physical power will begin to change how you move on court, how you recover after your matches, and ultimately, how often you walk away with a win.
Whether you’re chasing your next USTA title or just want to move more confidently during doubles matches, the evidence shows that investing some off-court time in the gym pays off for tennis players. Start small and stay consistent — not only will your body and your backhand thank you, but it won’t be long before your extra effort shows up on the court.