Squash
Intense racket game in an enclosed court.
How to start
Take an introductory lesson and play easy rallies in a quiet court. Build fitness gradually.
How to progress
Play weekly.
What the evidence says
Evidence: limited
We found no trials of this particular sport. The general activity evidence applies.
Take care: It is intense, and quick direction changes can strain knees, Achilles tendons and hearts. Wear eye protection. Not suited to people with heart conditions without medical advice.
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 7.3 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Wear eye protection.
- Warm up well.
- Rest between games.
Common mistakes
- Skipping eye protection.
- Going too hard.
- Skipping warm-up.
Kit and cost
Moderate Approximate UK prices.
- A racket (about £25 to £80)
- Eye protection
- Court hire (about £6 to £12)
Frequently asked questions
Is squash hard on the heart?
It is very intense. See a GP first if you have heart or blood pressure issues.
Do I need goggles?
Eye protection is strongly advised.
Can beginners play?
Yes, with lessons.
Good for: Heart & fitness Power & speed
Compare with similar options
| Squash | Tennis | Badminton | Padel | |
|---|---|---|---|---|
| Typical session | 45 min × 2/wk | 60 min × 2/wk | 60 min × 2/wk | 60 min × 2/wk |
| Effort | ●●●●● | ●●●○○ | ●●●○○ | ●●●○○ |
| Cost | Moderate cost | Moderate cost | Low cost | Moderate cost |
| Equipment | Some equipment | Some equipment | Basic kit | Some equipment |
| Impact | Medium impact | Medium impact | Medium impact | Medium impact |
| Fitness needed | Moderate fitness | Some fitness | Any level | Some fitness |
| Evidence | limited | limited | limited | limited |