Padel has become the world’s fastest-growing racket sport, now played in more than 90 countries with millions of people taking it up in the past decade. Its rapid growth comes down to two things: it’s fun to play and it’s a highly effective workout. According to Lucas, a professional padel coach at Padel Stars St Albans, a one-hour match can burn around 400 calories, putting it on par with many traditional fitness sessions.
Lucas shared his perspective on why padel is as good for the body as it is enjoyable on the court.
A Full-Body Workout in Every Match
Padel is a game of constant movement. The smaller court and doubles format keep rallies alive for longer, meaning players are sprinting, lunging, and reacting almost nonstop.
“Because the ball stays in play, you’re moving all the time,” says Lucas. “It’s a workout built into the match.”
Key muscle groups at work include:
- Legs and glutes for explosive direction changes.
- Core for balance and rotation during swings.
- Shoulders and arms through volleys, smashes, and quick reactions.
Calories Burned, Endurance Gained
A typical match can burn 350–450 calories in an hour, depending on the intensity. That places padel alongside spin classes, circuit training, and steady-state runs in terms of calorie expenditure.
The short bursts of speed combined with recovery periods make it similar to high-intensity interval training (HIIT), giving benefits for both aerobic capacity (heart and lungs) and anaerobic performance (strength and power).
“Players stick with it because they enjoy it,” Lucas explains. “That’s what makes padel such an effective way to build long-term fitness.”
Padel vs Other Popular Workouts
| Activity | Calories Burned per Hour* | Impact on Joints | Social Aspect | Learning Curve |
| Padel | 350–450 | Low impact | Always doubles, very social | Easy – most people rally in first session |
| Tennis | 400–600 | Moderate–high | Singles or doubles | Moderate – technique takes time |
| Squash | 500–700 | High impact | Mostly singles | Higher – steeper learning curve |
| Running (6 mph) | ~600 | High impact | Solo | Very easy |
| Spin Class | 400–600 | Low impact | Group-based | Easy |
* Calories burned in padel are not listed in every database yet, but coaches and sports researchers usually compare it to doubles tennis. Harvard Medical School’s calorie tables show that doubles tennis burns between 210 and 311 calories in 30 minutes depending on body weight, which is about 420 to 620 calories an hour. Because padel is played on a smaller court with slightly less intensity, most coaches place it in the range of 350 to 450 calories an hour. The American Council on Exercise activity calculator gives similar numbers for racket sports, which supports this estimate alongside on-court coaching experience.
A Sport Anyone Can Pick Up
One of the main reasons behind padel’s global boom is its accessibility. With an underhand serve, enclosed walls, and a smaller court than tennis, it’s easier to learn and less intimidating for beginners.
“You don’t need weeks of lessons before you enjoy it,” Lucas says. “Most people are rallying properly by their first session.”
Padel’s rise has also been fueled by some very familiar names. Football stars such as Lionel Messi, Cristiano Ronaldo, Neymar, and Zlatan Ibrahimović are all known to play, often on private courts. Tennis legends like Rafael Nadal and Novak Djokovic have also championed the sport, while athletes in other disciplines use it as a fun way to stay fit between training sessions. Their endorsement, Lucas explains, has helped position padel not only as a competitive sport but also as a lifestyle trend.
This ease of entry means it attracts a wide mix of players from teenagers and casual exercisers to older adults and even professional athletes who use padel for cross-training or recovery.
Beyond Physical Fitness
The benefits of padel go further than calories and cardio. Lucas highlights three additional gains he sees with his players:
- Sharper reactions and focus thanks to quick rallies.
- Improved coordination and balance through constant multi-directional movement.
- Social wellbeing since the doubles format ensures interaction every game.
Research shows that people are more likely to stay active when exercise is social and enjoyable, which helps explain why padel’s participation numbers are climbing worldwide.
The Bottom Line
Padel’s rise is no accident. It’s a sport that combines accessibility, community, and proven fitness benefits. In a single hour, players can burn up to 400 calories, strengthen key muscle groups, improve endurance, and have fun in the process.
As Lucas puts it: “Padel gives you all the fitness benefits of a workout, but it’s built into a game people love to play. That’s why it’s spreading everywhere.”
About the Coach
Lucas is a professional padel coach at Padel Stars St Albans. With years of experience training players of all levels, from complete beginners to competitive athletes, he focuses on making the game accessible while building fitness, skill, and confidence on the court. Lucas also works with athletes from other sports who use padel for cross-training, recovery, and overall performance.
