Gym exercises for tennis

Gym exercises for tennis

July 7, 2018

Tennis puts a lot of pressure on athletes to act at the best possible level. To meet the physical demands of the sport, players are spending more hours in the gym strengthening and developing specific tennis muscles. A well-designed gym routine consists of a variety of exercises to improve your power in the court and reduce the risk of injury.

Selection of gym exercises for tennis

Gym exercises for tennis

When setting up your fitness routine, select an exercise for each muscle group to maintain muscle balance, recommends Satoshi Ochi, a fitness specialist at the United States Tennis Association. Ochi also recommends performing one or two multi-joint movement exercises of the major muscle groups, such as the shoulders, chest, and legs. When you start your gym exercises for tennis, perform exercises that work for the largest muscle groups before doing the exercises that focus on the smaller muscle groups. For example, if your workout includes the bench press, squats, biceps curls and triceps kickbacks, perform the bench press and squats first, and then finish with the arm exercises. Keep reading: 12 famous tennis players who have made history

Weights, repetitions, and frequencies

Gym exercises for tennis

Start with an amount of weight that fatigue your muscles after 12 to 15 repetitions. If your muscles become fatigued after eight repetitions, reduce the amount of weight; If doing 15 repetitions is easy for you, increase the weight. Add more weight as you increase your resistance level. Ochi recommends starting with two or three series and not more than 15 repetitions per series with each exercise. When you start your training, take as much time as you need between sets. As you get stronger, increase to no more than five series, but limit the time between sets to no more than 90 seconds. Do your exercises three times a week with a rest day between sessions.

Exercises for the upper body

Gym exercises for tennis

To strengthen and develop your upper and lower back muscles, including exercises such as seated paddling, cable pulls or curved bent dumbbells. Strong shoulders are essential for tennis and smash over the head. To focus on the shoulder muscles, perform front and side lifts, reverse flyes or barbell or dumbbell presses. Bench presses, dips, and pullovers are effective for exercising the chest muscles. Some examples of exercises for upper arms include biceps curls and tricep extensions. Includes exercises such as wrist curls with dumbbells and extensions for the forearms.

Lower body exercises

The five-way dumbbell lunges focus on the hip and thigh muscles while incorporating movements similar to those you use on the court. Basically, you hold the dumbbells and perform lunges in five directions: forward, backward, laterally, diagonally and crossing one foot in front of the other. Other effective exercises for the lower body to include could be bar squats, dumbbell step-ups, deadlift with legs or hamstring curls.

Basic exercises

Gym exercises for tennis

Having a large upper body and lower body is important, but without a strong core or middle section that connects the two, you cannot efficiently produce the energy needed to make powerful shots of tennis, observes Ochi. Some examples of basic exercises to include in your gym session are various versions of irons, sit-ups, leg lifts and sit-ups.


Using the wrong technique and not performing the exercises in the proper way can lead to injuries. Work with a personal trainer to learn how to set up the exercise equipment and how to perform the exercises correctly. Check with your doctor before beginning exercises for tennis program for the first time or if you have been out of fitness programs for a while, or if you have chronic health problems. You might also like: