There is no universal weekly quota
Your starting fitness, previous racket-sport experience, work, other exercise and recovery all matter. A schedule that suits an experienced player may overload someone new to lateral court movement.
Start with a manageable rhythm
Use shorter, comfortable sessions and leave recovery time after unfamiliar activity. Add duration or frequency gradually rather than both at once. Coaching sessions can be less unpredictable than a hard competitive match.
Check your response
Notice how you feel later that day and the following morning. Persistent soreness, worsening pain or reduced everyday function suggest that your current load may need adjustment. Do not use painkillers simply to maintain a schedule that your body is not tolerating.
Sources and further reading
Sources inform general guidance; they do not establish a diagnosis or imply a clinician’s approval of this article.
PadelPhysioMalta.com provides general educational information about padel, exercise, injury prevention and sports health. It does not replace individual medical diagnosis, assessment or treatment. Persistent, severe or worsening symptoms should be assessed by an appropriate healthcare professional. For urgent or life-threatening symptoms, seek appropriate emergency medical care.