A recent article from a publication in D.C. mocked the growth of pickleball and all of us who play it. The said columnist refused to accept its place among other sporting codes. He may have his opinions, but we wanted facts so we engaged 300 players and asked: can you lose weight playing pickleball?
Our community shared their experiences both positive and negative, and the verdict was that pickleball makes for an excellent workout. However, weight loss requires hours on the court and a disciplined diet. In fact, 80% of your weight shedding begins in the kitchen, while the remaining 20% happens during a game.
Table of Contents
How Can You Lose Weight Playing Pickleball?
1. 80/20 Rule: Why Diet Trumps Exercise for Pickleball Weight Loss
The first thing to remember when focusing on any weight loss journey is the 80/20 rule, which generally means that 80% of your efforts are in the kitchen and your daily nutritional habits, and 20% of your lifestyle and exercise choices will typically shape the body you currently walk around in.
If the 20% lifestyle and exercise choices include Pickleball and frequent daily movement, you’re already winning. However, if you don’t take care of the more significant other 80%, you won’t see results in the long term. So, let’s dive into a few ways of how can you lose weight playing pickleball.
One of our community members, Blake McMurray, successfully implemented this formula into her life, and you can see how successful it has been in the image below. Blake shed 70 pounds in her mission to get fitter for pickleball. Nutrition was a core driver of her success but she told us that implementing healthy daily habits into her routine was a game changer.
Blake McMurray Weight Loss Journey
2. Creating Daily Habits for Sustainable Weight Loss with Pickleball
Pickleball alone isn’t the catalyst for losing weight, as it requires a multi-faceted approach involving a healthy diet, daily routine, and a clear state of mind. Healthy daily habits was the first lesson our pal Blake had to learn and implement in her daily life.
It was interesting to hear that pickleball was Blake’s motivation for losing weight, as she wanted to improve her speed and agility and gain muscle. She took a punt with Dr. A’s Habits of Health Transformational System and knocked 70 pounds off the scale, and today, she is a coach for the very same entity.
Not only did she lose weight, but Blake now finds herself competing as a senior pickleball professional. Way to go buddy, we love your dedication to healthy living and the passion you have for pickleball, keep it up.
3. Follow A Fitness And Nutrition Plan To Lose More Weight In Pickleball
However, to really get the best out of your Pickleball experience to lose weight, you have to be consistent and follow some type of fitness and nutrition plan. Johnna Stalnaker, pictured below, lost 95 pounds through the 1st Phorm App, which she is now an advisor for on a daily basis, spreading her success to others and making an incredible impact on her community.
Johnna is a champion and proof that consistent exercise and a structured nutrition plan produce results. She won her first medal this weekend, and we couldn’t be prouder. Well done, Johnna.
Another new-found fitness and health coach is Scott Brogden, pictured below. He lost 100 pounds by following a fitness and nutrition plan, equipping himself with valuable tools to help others shed weight and improve their fitness.
Scott, you look like a million bucks, your program clearly works, and I think it’s time I got on it. Phenomenal work.
Scott Brogden Weight Loss Journey
4. Play Pickleball Multiple Times Per Week
How frequently you play pickleball will also impact how much weight you lose. If you spend 2 hours on the court per week, you will likely not see as much change as a player who plays daily. Our community member, Luke Glenn, is a prime example of dedication because he hits the court 6 days a week and plays for 2-3 hours at a time.
His consistency was rewarded as Luke has lightened the load by 60 pounds in the past year, and our man is not done yet. He is targeting another 20-pound loss in the next few months. Judging by the pictures below, Luke is in fine shape as it stands, but he sets the bar high, and we appreciate a determined character.
Luke is a prime example of the more you play, the more you shed. Frequenting the pickleball court helps you burn those calories that are easily put on during the week, increasing your likelihood of losing weight.
Read More Articles: Why Is Pickleball So Popular? We Interviewed 1000 Picklers To Find Out
How Many Calories Can You Burn By Playing Pickleball?
Try our pickleball calories burned calculator to see how many you shed in a standard match.
While you can definitely burn calories and lose weight playing pickleball, the exact amount hinges on several factors so it’s difficult to give a one-size-fits-all answer. Calories burned playing Pickleball depend on your genetics, metabolism, weight, age, frequency, and intensity of Pickleball play, to name a few.
Weight
It is very clear that the more you weigh, the more calories you will burn. A 220-pound man or woman will always burn more calories than a 140-pound man or woman as their body has a greater energy expenditure when moving on the Pickleball court.
Age
Younger picklers have a higher metabolism and a higher energy output on the court. While older people are able to control their diets and lifestyles, the effects of stress lead to bad habits in the kitchen and reduced exercise.
Height
Shorter players often burn more calories playing pickleball than taller players because you need to take more strides than a taller player. This means you exert more energy in the same period as a taller player.
Frequency and Intensity of play
The frequency and intensity of play directly correlate to your calories burned on the court. A light-intensity doubles match will lead to fewer pickleball calories burned than a high-intensity singles match.
Kim Duncan very kindly shared her calorie burn statistics from her time on the pickleball court in 2024. She spent 2 hours playing at a time and burned different amounts of calories. The most calories she shed in a doubles game was 799, while the least was 405. On average, Kim calculated that she burned 565 calories during a 2-hour pickleball match.
Additional Positive Benefits Of Pickleball Play
Physical And Mental Health
One of the greatest benefits of playing pickleball is how the sport enhances picklers physical and mental health. It gives couch potatoes the boost to get moving, laughing, and making new community of friends. Pickleball doubles create camaraderie with your teammates and build lifelong friendships with your opposition, all in the name of fun.
Just ask Nikkol Breer, pictured above. Pickleball played an enormous role in her physical and mental health transformation, and she frequently says that Pickleball saved her life. After reaching almost 400 pounds and struggling with weight for her entire life, she decided to go for weight loss surgery on October 25th in 2022, and started her journey to a 4.0 player.
Accessibility and inclusivity
A few extra factors to consider are the accessibility and inclusivity, the effectiveness in cost, and the fun and enjoyment factor that this wonderful sport provides. Unlike sports like American football or Baseball, Pickleball is literally accessible to almost anyone on the planet.
We have played pickleball with picklers from the ages of 5 to over 90 years old, disabled army veterans, and players of literally all shapes, sizes, and physical abilities.
Effectiveness in cost
The beauty of the sport is that it requires minimal equipment and court fees, with a host of public pickleball courts available throughout North America.
Furthermore, you can acquire reputable Pickleball paddles for under $100, or if you only play socially from time to time, you could snatch up a very economical Pickleball set that includes balls, a bag, and 2 to 4 paddles for under $50.
Fun and enjoyment factor
After interviewing over 1300 Picklers about why pickleball is so popular, the most common response was that it is fun to play due to its fast-paced and dynamic nature, which keeps picklers engaged for hours on end.
After his incredible journey through addiction, depression, and weight loss, Todd Boynton, pictured below, now calls himself ‘happy’, lives every day to the fullest, and inspires those around him to get on the court. In fact, as he told us, he cannot stop talking about Pickleball, and neither can we.
You’re an absolute inspiration, Todd.
Verdict: Can You Lose Weight Playing Pickleball
Yes, you can lose weight playing pickleball, as displayed by our Pickleball Bits community members, Blake, Johnna, Scott, Luke, Nikkol, Todd, and Kim. However, there is a catch, you can’t rely on pickleball alone. You must eat healthier, create a consistent daily routine, and follow a trusted exercise and nutrition plan. Combining all these elements will help you balance your calorie intake and weight.
If you have a story to share on how pickleball changed your life, feel free to publish it in our group.
