Build a whole-body foundation
Padel relies on more than the racket arm. Strength work may address the shoulders, rotator cuff, forearms, core, hips, glutes, quadriceps, hamstrings and calves. A balanced approach supports the repeated movement demands of the game.
Progress the demand, not just the weight
Choose exercises appropriate to your current ability and learn controlled technique. Progress resistance, range, speed or complexity gradually rather than changing everything at once. Leave room for recovery and consider the strength session alongside your court schedule.
Control before explosive movement
Sport-specific movements such as braking and lateral push-off require strength and coordination. Faster or jumping tasks should follow a foundation that you can tolerate, especially after injury. A general guide cannot determine when a specific exercise is safe for you.
Pain needs a different conversation
A healthy training plan is not the same as rehabilitation for pain. If symptoms limit exercise, seek an assessment for an individual plan rather than adding a generic set-and-repetition prescription.
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.