Pickleball
Small-court paddle sport, popular with older adults.
How to start
Join a beginner session. The court is small, the ball is slow and the rules are simple, so you can play within an hour.
How to progress
Play weekly, then more.
What the evidence says
Evidence: limited
We found no trials of this particular sport. A 2026 study of emergency department data looked at upper-limb injuries from pickleball, a reminder that falls and wrist injuries do occur, though we did not assess the rates.
Take care: Falls and wrist injuries occur. Wear court shoes and warm up.
Sources
12-week starter plan
A weekly game and some practice.
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 4.5 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Wear court shoes.
- Warm up wrists and shoulders.
- Play doubles.
Common mistakes
- Skipping warm-up.
- Backing up quickly.
- Wearing worn shoes.
Kit and cost
Low Approximate UK prices.
- A paddle (about £25 to £80)
- Court shoes
- A session fee (about £3 to £8)
Frequently asked questions
Is pickleball easy?
Yes, it is popular with beginners and older adults.
Is it safe?
Falls and arm injuries occur. Warm up and wear good shoes.
Is it a good workout?
Light to moderate.
Good for: Fun & social Heart & fitness Balance
Compare with similar options
| Pickleball | Table Tennis | Tennis | Badminton | |
|---|---|---|---|---|
| Typical session | 60 min × 2/wk | 45 min × 2/wk | 60 min × 2/wk | 60 min × 2/wk |
| Effort | ●●○○○ | ●●○○○ | ●●●○○ | ●●●○○ |
| Cost | Low cost | Low cost | Moderate cost | Low cost |
| Equipment | Basic kit | Basic kit | Some equipment | Basic kit |
| Impact | Low impact | Low impact | Medium impact | Medium impact |
| Fitness needed | Any level | Any level | Some fitness | Any level |
| Evidence | limited | limited | limited | limited |