Guides Training Guides Weightlifting for Sports

Strength Training for Tennis Players (Detailed Program)

Reviewed by: Oleksiy Torokhtiy (21 years of Oly Lifting experience)

Torokhtiy is reader-supported. Some links are affiliate links, and we may earn a commission at no extra cost to you. See our disclosure page for details.

Are you ready to up your tennis game with some killer tennis strength training program? Look no further because we’ve got you covered!

In a hurry?

Check out our 7-day

Tennis Players Strength Training Program

athletic performance
athletic performance

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.

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.

athletic performance program banner

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.

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.

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.


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

⚾ Baseball 🏀 Basketball 🏈 Football ⚽ Soccer 🏒 Hockey
🏌️ Golf 🏐 Volleyball 🔥 BJJ 🥊 Boxing 🎽 Throwing
🥋 MMA 🤼 Wrestling 🚲 Cycling 🎖️ Military training 🛶 Kayaking
🚣 Rowing ⏱️ Sprinting 🏊 Swimming 🎾 Tennis 🏃 Running And any other sport
⚾ Baseball 🏀 Basketball 🏈 Football ⚽ Soccer 🏒 Hockey 🏌️ Golf 🏐 Volleyball 🔥 BJJ 🥊 Boxing 🎽 Throwing 🥋 MMA
🤼 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.

Follow us!


Get a 2-week Weightlifting Program as a bonus for the subscription to kickstart your training plan!


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!

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:

We also offer another detailed example of a 3-day program for tennis player:

Day 1: Lower Body Focus

1. Back Squat: 4 sets x 8 reps

Focus on depth and controlled movement

2. Bulgarian Squats: 3 sets x 8 reps per leg

Maintain balance and full range of motion

3. Dynamic Lunges: 3 sets x 10 reps per leg

Emphasize explosiveness on each step

4. Jumping Jacks: 3 sets x 30 seconds

Perform at a high intensity for cardio

Day 2: Upper Body & Core Focus

1. Push-Up: 4 sets x max reps

Focus on maintaining a tight core and strong posture

2. Asymmetry Bench Press: 3 sets x 8 reps per side

Keep controlled movements to balance both sides

3. Plank: 3 sets x 30 seconds

Maintain a strong core and flat back

4. Rotator Cuff Resistance Band Exercises: 3 sets x 10 reps per arm

Focus on controlled internal and external rotations

Save it for easy access!

Bookmark this page now to access the program and instructional videos anytime, anywhere.

Stop wasting time searching during your gym sessions.

Day 3: Full Body Focus

1. Banded Reverse Squats: 3 sets x 12 reps

Emphasize hip drive and control

2. Atomic Landmine Rotations: 3 sets x 8 reps per side

Focus on powerful rotational movements

3. Side Squat: 3 sets x 10 reps per side

Focus on explosive movement back to the starting position

4. Russian Twists: 3 sets x 15 reps per side

Keep the core engaged throughout the movement

Volume and Intensity Guidelines:

Warm-Up: Start with dynamic stretching and mobility exercises.

Rest Intervals: 1-2 minutes for main lifts and 30-45 seconds for accessory exercises.

Load: Begin at 50-60% of your maximum capacity, gradually increasing over time.

Accessory Exercises: Maintain moderate intensity to improve stability and prevent injuries.

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.

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 Performance Program?

The program is unisex and caters to both recreational and professional athletes seeking improvement in their chosen sport, regardless of whether it’s played in teams or individually, indoors or outdoors, on land or in water, and uses different styles such as full-contact, ball games, track and field, etc.


  • 📆 12-week program
  • ⏱ Flexible training schedule
  • 🏋️‍♂️ 70 unique exercise with detailed video tutorials
  • ✅ LIFETIME access, one-time payments

Build your athletic performance now! Try the first session FOR FREE! 💥💪


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:


  1. The importance of rest and recovery for athletes // CANR:
  3. 10 Training Exercises for Tennis Players // Fitness:
  5. Applied physiology of tennis performance // NCBI:

Why Trust Us?

With over 20 years in Olympic Weightlifting, our team does its best to provide the audience with ultimate support and meet the needs and requirements of advanced athletes and professional lifters, as well as people who strive to open new opportunities and develop their physical capabilities with us.

By trusting the recommendations of our certified experts in coaching, nutrition, dietology, and sports training programming, as well as scientific consultants, and physiotherapists, we provide you with thorough, well-considered, and scientifically proven content. All the information given in the articles concerning workout programming, separate exercises, and athletic performance, in general, is based on verified data. We ensure that you can rely on our professionals’ pieces of advice and recommendations that can be treated as personalized ones which will benefit you and fully meet your needs.

The product testing process is described in more detail here

Sergii Putsov

Author: Sergii Putsov
Head of Sport Science, PhD

Experience: 20 years
Best ResultsSnatch – 165 kg,
C&J – 200 kg

Sergii Putsov, Ph.D., is a former professional weightlifter and National team member, achieving multiple medals in the 94 kg weight category at national competitions. With a Master’s degree in “Olympic & Professional Sport Training” and a Sport Science Ph.D. from the International Olympic Academy, Greece, Sergii now leads as the Head of Sport Science. He specializes in designing training programs, writing insightful blog articles, providing live commentary at international weightlifting events, and conducting educational seminars worldwide alongside Olympic weightlifting expert Oleksiy Torokhtiy.

View author’s page

Oleksiy Torokhtiy

Reviewed by: Oleksiy Torokhtiy
Olympic Weightlifting Champion

Experience: 21 years
Best ResultsSnatch – 200 kg,
C&J – 240 kg

Oleksiy Torokhtiy is a professional athlete boasting 20 years of experience in Olympic weightlifting. With multiple European and World titles under his belt, he has showcased his prowess in two Olympic Games (Beijing 2008 and London 2012). Upon concluding his illustrious career, Oleksiy dedicated himself to coaching. By 2022, he had conducted over 200 weightlifting seminars worldwide. He is the visionary behind an international sportswear and accessories brand known for its motto, “Warm Body Cold Mind.” Additionally, he is an esteemed author and the creator of a series of training programs and eBooks.

View reviewer’s page

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *