Padel
Doubles racket sport with walled court.
How to start
Book a beginner session: padel is played in doubles on a small enclosed court with walls and a short racket.
How to progress
Play weekly.
What the evidence says
Evidence: limited
We found no trials of this particular sport. Research on padel is still new and mostly describes physical demands rather than health outcomes.
Take care: Quick direction changes and jumping stress knees and ankles. Wear padel shoes.
Sources
12-week starter plan
A weekly game.
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 6 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Use the walls.
- Wear court shoes.
- Play doubles.
Common mistakes
- Skipping warm-up.
- Using tennis shoes.
- Overplaying.
Kit and cost
Moderate Approximate UK prices.
- A padel racket (about £30 to £100)
- Court shoes
- Court hire (about £10 to £20 per person)
Frequently asked questions
Is padel easy to learn?
Yes, rallies come quickly.
Is it social?
Yes, it is played in fours.
Is it like tennis?
It is similar but with walls and a smaller court.
Good for: Fun & social Heart & fitness
Compare with similar options
| Padel | Tennis | Badminton | Pickleball | |
|---|---|---|---|---|
| Typical session | 60 min × 2/wk | 60 min × 2/wk | 60 min × 2/wk | 60 min × 2/wk |
| Effort | ●●●○○ | ●●●○○ | ●●●○○ | ●●○○○ |
| Cost | Moderate cost | Moderate cost | Low cost | Low cost |
| Equipment | Some equipment | Some equipment | Basic kit | Basic kit |
| Impact | Medium impact | Medium impact | Medium impact | Low impact |
| Fitness needed | Some fitness | Some fitness | Any level | Any level |
| Evidence | limited | limited | limited | limited |