Handball
Throwing and scoring game on a court.
How to start
Join a beginner session at a club: learn passing, catching, dribbling and shooting.
How to progress
Play weekly.
What the evidence says
Evidence: limited
We found no trials of this particular sport. The general physical activity evidence applies.
Take care: Jumping, throwing and contact strain shoulders and knees. 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 8 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Warm up your shoulders.
- Learn to land.
- Wear court shoes.
Common mistakes
- Skipping warm-up.
- Overthrowing.
- Playing injured.
Kit and cost
Low Approximate UK prices.
- Indoor court shoes
- Club fees
- Water
Frequently asked questions
Is handball safe?
It has some contact. Beginners start with learning technique.
Do I need to be fit?
It helps.
Where can I play?
Local clubs.
Good for: Power & speed Heart & fitness
Compare with similar options
| Handball | Basketball | Football (Soccer) | Futsal | |
|---|---|---|---|---|
| Typical session | 60 min × 1/wk | 60 min × 2/wk | 90 min × 2/wk | 60 min × 1/wk |
| Effort | ●●●●○ | ●●●●○ | ●●●●○ | ●●●●○ |
| Cost | Low cost | Low cost | Low cost | Low cost |
| Equipment | Basic kit | Basic kit | Basic kit | Basic kit |
| Impact | Medium impact | High impact | High impact | Medium impact |
| Fitness needed | Moderate fitness | Moderate fitness | Moderate fitness | Some fitness |
| Evidence | limited | limited | moderate | limited |