Can You Lose Weight Playing Pickleball? Shed Pounds Now!

can you lose weight playing pickleball

If you’re looking for a fun and engaging way to stay active and lose weight, look no further than pickleball. This increasingly popular sport is a cross between tennis, badminton, and ping-pong, and it offers a variety of health benefits that go far beyond weight loss. From improving cardiovascular health to boosting balance and coordination, playing pickleball can help you feel and look your best. But can you lose weight playing pickleball?

This post will explore pickleball and weight loss and provide tips for incorporating this fun sport into your fitness routine.

Can You Lose Weight Playing Pickleball?

Yes, playing pickleball can help you lose weight! Since pickleball is a moderately intense physical activity, it can help you burn calories and shed pounds. According to some studies, playing pickleball can burn up to 400-500 calories per hour. That’s equivalent to a brisk walk or bike ride. Additionally, playing pickleball can help you build muscle, increase metabolism, and improve cardio health.

Understanding Weight Loss And Pickleball

The principle of weight loss is simple: you need to burn more calories than you consume. This is commonly referred to as a “calorie deficit.” If you burn 3,500 more calories than you consume, you will lose one pound of body weight. While diet is a crucial component of weight management, physical activity can also play a significant role.

When you engage in physical activity, you burn calories, which can help create the calorie deficit necessary for losing pounds. This is where pickleball comes in.

Regularly playing pickleball can increase your overall physical activity and potentially burn more calories. Of course, the shedding of pounds you experience will depend on various factors, which we’ll explore in more detail in the next section.

Pickleball player working on footwork

How Much Weight Can You Lose Playing Pickleball?

Determining how much weight you can lose while playing pickleball can depend on various factors. These factors include age, weight, intensity, duration of play, and overall diet and lifestyle. However, it is possible to estimate the number of calories burned playing pickleball, which can provide a rough estimate of the potential weight loss you can achieve.

On average, playing pickleball for one hour can burn between 400 to 600 calories, depending on the game’s intensity. This means that playing pickleball for just one hour a day, four times a week, can help you burn an additional 1,600 to 2,400 calorie burn per week. Over the course of a month, this can translate to a weight loss of around 1-2 pounds. While this may not seem like a lot, it’s important to remember that every little bit counts and that combining pickleball with a healthy lifestyle and other forms of exercise can lead to even more significant weight loss.

It’s also worth noting that the benefits of playing pickleball go beyond just how many calories are burned during the game. Regular physical activity like pickleball can also help boost your metabolism, increase muscle mass, and improve cardiovascular health, contributing to a healthier weight and overall well-being.

Is Walking or A Pickleball Game Better Exercise?

Determining whether walking or pickleball is better to exercise ultimately depends on your personal fitness goals and preferences. Both walking and pickleball offer a variety of health benefits and can be effective forms of exercise.


Walking is a low-impact exercise that can be done almost anywhere and is suitable for people of all ages and fitness levels. It is a great way to improve cardio health, boost endurance, and burn calories. According to Harvard Health, walking at a moderate pace (3-4 mph) can burn between 240-350 calories per hour, depending on your weight.


On the other hand, pickleball is a more high-intensity interval training exercise that involves short bursts of quick movement, which can be great for building speed, agility, and power. It also offers the social benefits of playing a team sport and can be a fun and engaging way to stay active. As we discussed earlier, playing pickleball can burn between 400-600 calories per hour, making it a potentially more effective exercise for losing weight.

However, it’s important to note that walking and pickleball can be beneficial forms of aerobic exercise. The best exercise for you is the one you enjoy and can stick to consistently. Walking may be a better fit if you prefer low-impact, steady-state exercise and enjoy being outdoors. Pickleball may be a better fit if you prefer higher-intensity exercise and enjoy the social aspect of team sports. Ultimately, the most effective form of exercise is the one you can maintain as a regular part of your lifestyle.

Dinking Arounf

How Does Pickleball Affect Mood and Mental Health Benefits?

When you play pickleball it can have positive effects on mood and mental health. Like other forms of physical activity, a pickleball game can stimulate the release of endorphins, the body’s natural feel-good chemicals. Endorphins help to reduce feelings of stress, anxiety, and depression and can promote a sense of well-being.

In addition to the chemical changes that occur during exercise, playing pickleball can also have social and psychological benefits. It is a social sport that can provide opportunities for social interaction, which is important for maintaining mental health and well-being. Social interaction can help reduce feelings of isolation and loneliness, which are risk factors for poor mental health.

Pickleball can also help to reduce stress and anxiety by providing a distraction from the stresses of daily life. Engaging in a fun and challenging activity like pickleball can help to take your mind off of worries and can help to promote a sense of accomplishment and satisfaction.

How Does Pickleball Improve Balance and Strength?

Pickleball is an excellent way to improve balance and strength, as it involves a lot of lateral and forward/backward movements and quick changes in direction. The following are some ways that pickleball can help improve balance and strength:

Cardiovascular endurance:

Pickleball is a fast-paced game that requires players to move quickly and stay active for extended periods. This continuous movement can help improve cardiovascular endurance, which is important for maintaining overall health and fitness.

Lower body strength:

Pickleball involves a lot of legwork, including running, jumping, and lunging. These movements can help strengthen the lower body, including the quads, hamstrings, and glutes.

Core strength:

The rotational movements required in pickleball help to engage the core muscles, which can help improve overall balance and stability. Additionally, the movements involved in serving and returning the ball require a lot of core strength.

Upper body strength:

While pickleball is a lower-body-dominant sport, it also requires upper-body strength for serving and returning the ball. Repeatedly swinging the paddle can help strengthen the shoulders, arms, and chest.

In summary, playing pickleball can be a great way to improve overall balance and strength. By engaging in continuous movement, incorporating lower and upper body exercises, and promoting balance and agility, pickleball can help improve overall fitness and well-being. Read our full post on what muscles you work out in a game.


Play Pickleball For Better Agility and Flexibility

Agility is the ability to move quickly and change direction easily, while flexibility is the ability to move joints through a full range of motion. The following are some ways that playing pickleball can improve agility and flexibility:

      1. Footwork: Pickleball requires a lot of quick movements, including running, stopping, and changing direction. This footwork can help improve agility, requiring players to move quickly and make sudden changes in direction.

      1. Stretching: Players should warm up with some stretching exercises before playing pickleball. Stretching helps to increase flexibility by lengthening the muscles and improving the range of motion. It can also help to reduce the risk of injury during the game.

      1. Reaction time: Pickleball requires quick reflexes and reaction times, as players must be able to react quickly to the ball and anticipate their opponent’s movements. This training can help improve agility and reaction time, which can also benefit other areas of life.

      1. Balance: Pickleball requires a lot of balance and coordination, especially during shots that require a lot of finesse, such as dinking or drop shots. The constant movements and balance required during pickleball can help improve overall balance and coordination.

      1. Cross-training: In addition to playing pickleball, cross-training with other sports and activities can help improve agility and flexibility. Activities like yoga or pilates can help improve flexibility, while other sports like tennis or basketball can help improve agility and footwork.

    In summary, playing pickleball can be a great way to improve overall agility and flexibility. Players can improve their fitness and well-being by engaging in quick movements, stretching exercises, and training for reaction time, balance, and coordination.

    Wrapping Up

    In conclusion, playing pickleball can positively affect your physical and mental health. From helping you lose weight and improve your balance and agility to boosting your mood and promoting social interaction, pickleball is an excellent way to stay healthy, happy, and active.

    Whether you’re a seasoned athlete or a beginner, pickleball is an easy-to-learn sport that people of all ages and skill levels can enjoy. So why not give it a try and experience the many benefits that pickleball has to offer?

    Making pickleball a regular fitness routine can improve your overall health and well-being while having fun and connecting with others. So, grab your paddle, head to the court, and get ready to experience the joy and excitement of playing pickleball!