Strength Training for Tennis Players (Detailed Program)

Are you ready to up your tennis game with some killer tennis strength training program? Look no further because we've got you covered! Tennis isn't just about hitting that fuzzy yellow ball with a racquet; it requires strength, agility, and endurance to outplay your opponents. That's where tennis strength training comes in!

In this article, we will dive into the most effective exercises and training techniques to elevate your performance on the court. By incorporating these workouts into your routine, you'll find yourself serving like Serena Williams and volleying like Roger Federer in no time.

Tennis strength training targets and improves power, agility, and endurance, as well as lowering injury risk and sharpening tennis abilities.

WBCM Tennis Strength Training Program

What’s Strength Training for Tennis Players?

Strength training for tennis players focuses on developing the specific muscle groups and functional movements integral to a player's performance on the court. It's a tailored approach to fitness that enhances tennis-specific skills, such as powerful serve, quick lateral movements, and explosive sprints.

A well-rounded tennis strength training program incorporates exercises targeting the upper and lower body, core, and rotator cuff muscles. The workouts will improve power, speed, and stability while maintaining flexibility and preventing injuries.

Tennis strength training often includes compound exercises since these multi-joint movements, like squats and lunges, work for multiple muscle groups simultaneously, closely mimicking the dynamic nature of tennis and promoting functional strength.

It also focuses on the strength of the upper body because building strong shoulders, arms, and chest muscles is crucial for powerful serves and groundstrokes. Tennis players benefit from exercises like push-ups, pull-ups, and shoulder presses.

Lower body strength is also critical. Enhancing leg strength, stability, and explosiveness improves a player's movement on the court. Exercises like calf raise, box jumps, and lateral lunges contribute to quick directional changes and sprints.

A strong core is a foundation for all tennis movements. It aids in maintaining balance and generating power in strokes. Planks, Russian twists, and leg raises are practical core exercises for tennis players.

For injury prevention, a healthy rotator cuff is essential. They are especially considering the repetitive nature of tennis strokes. Internal and external rotation exercises with resistance bands help strengthen these crucial shoulder muscles.

WBCM lifting dumbelles for tennis

Benefits of Strength Training for Tennis Players

Strength training is like a secret weapon for tennis players, unlocking a world of possibilities on the court. Here are some stellar benefits of strength training that tennis lovers can't afford to miss.

Pack a Punch

Aim your power and watch your serves, groundstrokes, and volleys become formidable weapons against your opponents.


Embrace agility and glide across the court like a pro, constantly changing directions and leaving your rivals in the dust.

Stamina Boost

Build your endurance to stay fresh and focused during those nail-biting marathon matches.


No one is injury-proof. But minimizing the risk of injury is of great benefit for anyone. Especially if a pesky injury could put you on the sidelines for months. Strengthen your muscles, tendons, and ligaments to dodge them. Injuries are known to end careers. Better prevent than heal.


Become a master of equilibrium with a rock-solid core, ensuring your shots are consistently on point and precise.

Bounce Back

Thanks to your mighty muscles, recover faster than ever, and get back to ruling the court in no time.

Age-Defying Athlete

Enjoy the sport you love for many moons by staying in tip-top shape through strength training, keeping Father Time at bay. It won't just give you a healthier lifestyle. It might allow you to play the sport longer.

So, tennis enthusiasts, unlock your full potential and leave the competition wondering what hit them with the undeniable power of strength training.

WBCM beautifull tennis player

Strength Training Exercises for Tennis Players

Squat 'n' Serve

Unleash your inner beast with squats! This mighty move works your quads, hamstrings, and glutes, giving you the lower body strength to sprint, change directions, and leap for those tricky shots.

Push-Up Powerhouse

Push-ups are the bread and butter of upper body strength. They'll buff up your chest, shoulders, and triceps, lethal your serves, volleys, and groundstrokes.

Lunge Like Lightning

Dynamic lunges target the legs and glutes, enhancing stability and on-court agility. Master this move; you'll be zipping around the court like a tennis ninja.

Plank it Up

Get ready to feel the burn with planks! This killer core exercise will help you build a rock-solid foundation, boosting balance and control during those crucial moments in a match.

Jumpin' Jacks of All Trades

Combine plyometrics with strength training by adding jump squats to your routine. Explode upward from a squat position to develop the explosive power you need for rapid court coverage and gravity-defying leaps.

Band of Brothers (and Sisters)

Strengthen your rotator cuff with resistance band exercises, like external rotations. A healthy rotator cuff means fewer injuries and more powerful, consistent strokes.

These strength training exercises will help you become a tennis superhero, crushing your competition and ruling the court like never before. So gear up, sweat it out, and get ready to conquer!

Сorrect Training Plan Is The Key to Successful Results

Athletic Performance is 12-week lifting training program designed to enhance strength, speed, explosiveness, and overall performance within your respective sports.

Torokhtiy Athletic Performance

Our program is perfect for anyone who wants to improve their performance in:

⚾ Baseball
🏀 Basketball
🏈 Football
🏐 Volleyball
⚽ Soccer
🏌️ Golf
🎾 Tennis
🏒 Hockey
🚣 Rowing
🏊 Swimming
🛶 Kayaking

🥊 Boxing
🚲 Cycling
🏃 Running
🎖️ Military training
⏱️ Sprinting
🎽 Throwing
🤼 Wrestling
And any other sport

⚾ Baseball
🏀 Basketball
🏈 Football
⚽ Soccer
🏐 Volleyball
🏒 Hockey
🏌️ Golf

🥊 Boxing
🎽 Throwing
🤼 Wrestling
🚲 Cycling
🎖️ Military training

🛶 Kayaking
🚣 Rowing
⏱️ Sprinting
🏊 Swimming
🎾 Tennis
🏃 Running
And any other sport

Key Factors in Tennis Players’ Strength Training Routine

Are you prepared to catapult your tennis prowess to new heights? Here are the key factors that'll spice up your strength training routine, making you a force to be reckoned with on the court.

Customized Crusader

One size doesn't fit all in the world of tennis strength training. Tailor your routine to your unique needs, focusing on your strengths, weaknesses, and goals. Embrace your individuality and make your workout your own!

Mix Master

Variety is the zest of life, and your strength training routine is no exception. Keep things fresh by combining resistance exercises, plyometrics, and functional movements to ensure you hit all the right muscle groups.

Slow and Steady Wins the Race

Rome wasn't built in a day, nor is your dream tennis physique. Gradually progress your workout intensity to avoid injury and keep your muscles guessing. Patience is a virtue, tennis warrior!

Consistency is Key

A little bit of dedication goes a long way! Make strength training a regular part of your fitness schedule, aiming for 2-3 sessions per week to see maximum gains on the court.

Rest 'n' Recover

Remember to give your body some tender, loving care! You're not a robot... I hope. Unless you're the Terminator. A tennis-loving terminator. Maybe in T-100, the 'T' stands for 'tennis'. Please help me.

Recovery days are crucial for muscle growth, injury prevention, and overall well-being. You can't dominate the court if you're burnt out, so take time to chill and recharge.

Flexibility Fanatic

Strength training and flexibility go together like strawberries and cream at Wimbledon. Be sure to incorporate stretching and mobility work into your routine to keep your muscles limber and your game on point.

You'll skyrocket your performance by nailing these critical factors in your tennis strength training routine, leaving your opponents amazed. So grab your gear, hit the gym, and get ready to unleash your full tennis potential!

WBCM tennis player performing exercises with ketellbell

Tennis Players Strength Training Program

Are you a tennis player? Are you looking to improve your game and performance? If you want to win as a tennis player, you must do all you can to improve your performance on the court.

Tennis strength training is essential for enhancing a player's power, agility, and endurance on the court. A well-executed tennis weight training program will provide you with a personalized exercise routine designed to strengthen the muscles and improve the motions you'll use while playing tennis.

Here’s a 7-day training program that is tailor-made for tennis players. It is created in such a way that targets all muscle groups that are critical for peak tennis performance as well as increasing body speed and reaction time:

WBCM soccer player performing exercises with dumbbell

Never forget rest and recovery, as it will help you build your body faster. Also, cooling down after each workout is key to help prevent injury and prepare your muscles for recovery and growth.

Ultimately, a tennis player's strength training program is your ticket to a stronger, more agile, and better-equipped version of yourself on the court. Think of it as an investment in your love of tennis and your drive to become a better player. Your future self will appreciate it, I promise.

Basic Equipment you Need

Dumbbells are the Swiss Army knives of strength training. You can work on the upper body, lower body, and core exercises with a pair of trusty dumbbells. They're versatile, compact, and ready for action!

Resistance bands are your go-to tool for targeting smaller muscle groups, especially those pesky rotator cuff muscles. They're the ultimate tennis training sidekick, light as a feather, and easily portable.

Next comes the stability ball. This inflatable wonder will add an extra challenge to your workouts, enhancing balance, stability, and control – all crucial for tennis domination.

Remember to consider the humble jump rope! This low-tech, high-impact equipment is fantastic for building cardio endurance, footwork, and agility – all vital for your tennis triumphs.

WBCM lifting exercises with dumbelles for tennis

You can also elevate your game (literally) with plyometric box jumps. This robust platform is perfect for explosive lower body exercises, training your legs to spring into action on the court.

So, tennis trailblazers, gear up with these essential tools and transform your strength training into a full-blown tennis fitness extravaganza. Say hello to a fitter, stronger, and more agile version of yourself, ready to conquer the court and leave your opponents in the dust!

Who Needs Athletic Perforomance Program?

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Torokhtiy Athletic Performance

  • 12-week program
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What Lifts Are Best for Tennis Players?

An essential lift for tennis players is the deadlift. This compound exercise activates the lower body and posterior chain, providing a solid foundation for explosive movements on the court. Equally important is the squat, which targets the quads, hamstrings, and glutes, enhancing stability and power during sprints and direction changes.

Upper body strength is vital for powerful serves and groundstrokes. The bench press is an excellent lift to develop chest, shoulder, and tricep muscles, while the shoulder press focuses on building shoulder strength and stability. Incorporating row variations, such as bent-over rows or seated cable rows, helps strengthen the upper back, promoting overall shoulder health and counterbalancing the repetitive motions of tennis.

Does Weightlifting Help Tennis Players?

A common misconception is that weightlifting and tennis are incompatible, with some believing that the added muscle mass will hinder agility and fluidity on the court. However, this notion couldn't be further from the truth. Incorporating weight lifting for tennis into a player's training regimen can have numerous benefits, such as improving power, endurance, and injury prevention.

When executed with proper technique and a sport-specific approach, weightlifting can enhance a tennis player's performance by strengthening the muscles required for explosive movements, like powerful serves and quick directional changes. It also increases endurance, enabling players to maintain optimal performance levels throughout long matches.

Tennis involves repetitive movements and sudden stops and starts, leading to muscle imbalances and an increased risk of injury. By incorporating weight training for tennis, players can strengthen their muscles, tendons, and ligaments, reducing the likelihood of injuries and promoting overall health.

How Often Should a Tennis Player Lift Weights?

Incorporating strength training that includes lifting weights two to three times per week is a practical approach for most tennis players. This frequency allows for adequate recovery between sessions while providing the stimulus necessary for muscle growth and strength gains. It's crucial to remember that tennis players should prioritize sport-specific skills and on-court practice, so weightlifting should complement, not overshadow, other aspects of their training regimen.

You should adjust the intensity and volume of weightlifting sessions based on your competitive schedule. Players can focus on building strength and muscle mass during the off-season, while the in-season program should prioritize maintenance and injury prevention.


Should you do tennis strength training? Incorporating strength training into a tennis player's regimen is worth it.

Tennis strength training is an intricate dance, weaving together diverse lifts and exercises into a harmonious symphony that empowers athletes to reach new heights on the court. With a blend of deadlifts, squats, bench presses, shoulder presses, and rows, tennis players can cultivate the strength, endurance, and agility required for the dynamic movements and split-second decisions that define the sport.

By understanding the importance of weightlifting, tailoring workouts to individual needs, and integrating strength training into a comprehensive training plan, tennis players can experience a renaissance in their performance and redefine their relationship with the sport they love.

Have you utilized tennis strength training to boost your game? Tell me all about your experience, your results, and the secret techniques that helped you get there. I'd love to hear your thoughts and opinions in the comment section below – especially if you have some tested and effective secret techniques that I haven’t mentioned!

Also read:


  • The importance of rest and recovery for athletes // CANR:
  • 10 Training Exercises for Tennis Players // Fitness:
  • Applied physiology of tennis performance // NCBI:

Sergii is a professional weightlifter and National team member in the past. Competed in 94 kg w/c, won multiple medals on national competitions.

Nowadays Sergii is responsible for designing training programs, writing blog articles, doing live commentary of international weightlifting competitions, running different sport & fitness educational seminars, including Olympic weightlifting together with Oleksiy Torokhtiy all around the globe.

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