Badminton
Fast racket sport with shuttlecock.
How to start
Join a beginner session or play a gentle game with a friend, learning grips, clears and serves.
How to progress
Play weekly and join a club.
What the evidence says
Evidence: limited
We found no trials of this particular sport. The general activity evidence applies.
Take care: Lunging and overhead shots strain knees and shoulders. Warm up.
Sources
12-week starter plan
A weekly session.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 5.5 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Learn the grip.
- Wear court shoes.
- Warm up shoulders.
Common mistakes
- Skipping warm-up.
- Wearing running shoes.
- Overreaching.
Kit and cost
Low to moderate Approximate UK prices.
- A racket (about £15 to £60)
- Court shoes
- Court hire (about £6 to £12)
Frequently asked questions
Is badminton easy to start?
Yes, rallies are possible quickly.
Is it safe for older adults?
Yes, with a warm-up.
How active is it?
Moderate to vigorous.
Good for: Heart & fitness Skill Fun & social
Compare with similar options
| Badminton | Tennis | Padel | Table Tennis | |
|---|---|---|---|---|
| Typical session | 60 min × 2/wk | 60 min × 2/wk | 60 min × 2/wk | 45 min × 2/wk |
| Effort | ●●●○○ | ●●●○○ | ●●●○○ | ●●○○○ |
| Cost | Low cost | Moderate cost | Moderate cost | Low cost |
| Equipment | Basic kit | Some equipment | Some equipment | Basic kit |
| Impact | Medium impact | Medium impact | Medium impact | Low impact |
| Fitness needed | Any level | Some fitness | Some fitness | Any level |
| Evidence | limited | limited | limited | limited |