The Ideal Weekly Training Plan for Pickleball Players Over 40
Most pickleball players don’t need to play less.
They need a better plan.
What a Balanced Week Actually Looks Like
3–4 sport days
2–3 strength days
5–7 mobility sessions
1 full rest day
Example Weekly Overview
Want a simple version you can save or print?
Download the weekly overview here → Download the Weekly Plan
Monday — Strength + Mobility
Full-body strength training + 10–15 minutes of mobility work
Tuesday — Pickleball
Play session with a short warm-up and cool-down
Wednesday — Active Recovery
20–30 minute walk + light core and mobility
Thursday — Strength + Mobility
Full-body strength + targeted mobility work
Friday — Pickleball
Play session + brief recovery work
Saturday — Light Day
Optional shorter session or lighter strength work + extra mobility
Sunday — Rest
Full rest or an easy walk + light stretching
How to Adjust Based on Your Body
If something hurts:
Reduce play → increase controlled strength
If you feel great:
Add strength OR a light sport day (not both)
If you’re busy:
2 lifts + 2 play days + short mobility still works
What Most People Get Wrong
Playing too many days in a row
Skipping strength
Ignoring early symptoms
Consistency beats intensity. Every time.
If you want help building this around your schedule:
Call or text 843-308-1453.