Gym workout plan for tennis players

Gym PT motivating gym members in a circuit class.

In the world of tennis, what you do off the court can be just as important as what you do on it. To reach peak performance in tennis, you need sharp agility, explosive strength, and lots of energy that you can sustain through every set.

In this guide, we’ll walk you through a complete gym-based training program tailored for tennis players. From flexibility drills to strength-building strategies, you’ll learn how to condition your body for quick footwork, powerful strokes, and injury prevention.

Best gym exercises for tennis players

To thrive on the court, tennis players train for all-round fitness. Here’s what to include in your tennis gym workout plan:

Category	Purpose	Key Strategies	Key Exercises	Insight
Flexibility and Mobility	For beginner and advanced tennis players alike, good flexibility and mobility in the joints are essential for reaching wide shots, lunging into positions quickly, and preventing injuries. Incorporate the following into your warm-ups and cooldowns for optimal range of motion and fluid movement during matches:	Dynamic stretching Foam rolling Joint mobility drills: Hip openers, thoracic rotations, and ankle mobility work will help to maintain fluid motion.	Leg swings Arm circles Walking lunges Foam Rolling Hip openers Thoracic rotations Ankle mobility work	Prime your muscles before workouts or matches. Foam rolling releases tight fascia and improve blood flow by targeting the quads, calves, IT bands, and upper back. Joint mobility drills will help to maintain fluid motion
Strength Training	Tennis requires explosive strength and muscular endurance. Building strength, especially in the lower body and posterior chain, provides the foundation for powerful strokes and safe, stable movement.	Compound lifts Unilateral movements Shoulder stabilisation Incorporate these strength movements into your workouts two to three times per week, allowing plenty of time to rest between heavy sessions.	Squats, deadlifts, and bent-over rows Lunges and single-arm dumbbell presses External rotations, face pulls, and overhead carries	Compound movements help players build foundational strength. Improve balance and correct muscle imbalances caused by repetitive movement patterns. Shoulder stabilisation movements will help to protect the shoulder joint during high-velocity strokes
Cardiovascular Training	Tennis matches can last hours, alternating between steady play and short bursts of high-intensity effort during explosive rallies. Your cardio training should reflect this, by including workouts such as:	Steady-state cardio High-intensity intervals (HIIT)	Jogging Rowing Cycling Treadmill sprints Hill runs Cycling circuits	30-45 minutes for either exercise to build your aerobic capacity and ability to recover quickly. Treadmill sprints, hill runs or cycling circuits mimic in-game energy bursts and will improve your stamina.
Agility and Speed	Quick directional changes and explosive footwork are essential in tennis matches, when winning points often comes down to who gets to the ball faster. To develop court-specific quickness, work on:	Agility drills Plyometrics	Ladder drills Cone drills Box jumps Jump lunges Skater hops	Improve your foot speed, agility, and coordination Shuttle runs and T-drills will hone your direction-changing skills Plyometrics will enhance your explosive power and reaction time
Core and Stability	Having a stable core will help you deliver powerful serves and controlled shots. A strong, responsive core also helps you control movement, absorb force, and transfer power throughout your kinetic chain.	Core exercises	Planks and side planks Russian twists Stability ball exercises	Planks build foundational endurance and anti-rotational stability Strengthen the obliques for improved torque in swings The balls help you engage the deep core muscles to support balance and coordination
Power and Endurance	Power translates to explosive serves and groundstrokes, while endurance keeps you performing at a high level throughout long matches. Develop this ability through:	Olympic lifts: Power cleans or push presses will develop your fast-twitch strength. Medicine ball work: Use rotational slams and chest passes to simulate stroke mechanics. Resistance circuits: Combine compound lifts, short rests, and multi-joint movements to build muscular endurance.	Power cleans or push presses Use rotational slams and chest passes Compound lifts and multi-joint movements	Will develop your fast-twitch strength. These slams and passes simulate stroke mechanics Combine compound lifts, short rests, and multi-joint movements to build muscular endurance.

How to build your tennis gym workout

1. Identify your weak areas

Begin with a self-assessment of your skills—perhaps with the assistance of a coach or personal trainer. Issues you could look to improve could be:

A lack of foot speed or lateral quickness

Poor rotational strength

Limited endurance in longer matches

Trouble with overhead shots due to shoulder strength deficits

Understanding your limitations will help tailor your training to meet the specific needs of your game.

2. Choose the right exercises

Select exercises that align with your goals and position. For example:

Baseline players: They tend to Prioritise endurance, leg strength, and agility drills.
Net players: Focus on explosive strength and reaction speed to win those short, fast exchanges.

Always align your training with the movements and energy demands you experience most during matches.

3. Plan your training schedule

A balanced tennis workout plan could look like:

Day:	Focus:
Day 1:	Strength (lower body) + Mobility
Day 2:	Cardio (intervals) + Core
Day 3:	Rest or light mobility work
Day 4:	Strength (upper body) + Power drills
Day 5:	Agility and Plyometrics
Day 6:	Steady-state cardio or recovery
Day 7:	Rest or light stretching

Listen to your body, and don’t overlook the importance of recovery.

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4. Track your progress

Monitor your performance using fitness tracking tools or logs. If your stamina improves but your speed lags, for example, then it’s time to adjust your routine. Some things to monitor include:

External load (e.g., weight lifted)
Endurance improvements (e.g., heart rate recovery)
Speed metrics (e.g., shuttle run times)

Regularly reassessing your progress ensures your workout remains aligned with your on-court performance goals.

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FAQs

1. How do professional Tennis Players train?

Elite players follow highly personalised training programs crafted by strength and conditioning specialists, designed to build performance while minimising injury risk. These include:

Gym workouts for power and injury prevention
On-court skill and movement drills
Mobility sessions, massage, and physical therapy
Nutrition planning and mental training

They train year-round, with specific focuses for pre-season, in-season, and recovery phases.

2. How do you build fitness for Tennis?

Tennis-specific fitness is developed through consistent, targeted workouts that simulate the stop-start conditions of matches and focus on the full-body demands of the sport.

Combine cardiovascular endurance, strength, agility, and flexibility training into your workout regimen. Consistency and variety are key to avoiding plateaus and improving athletic performance.

3. Should Tennis Players lift weights?

Absolutely. Weight training improves strength, power, and injury resilience over long seasons. When programmed correctly, it complements tennis performance by enhancing stroke power, court movement, and overall athleticism without adding unnecessary bulk.

Start training like a pro

Whether you're working on your serve, improving your endurance, or building total-body strength, consistency is key—and the right gym environment makes all the difference. At The Gym Group, we’ve got everything you need to train like a tennis pro, from functional training zones to cardio machines and free weights.

With multiple locations nationwide, flexible memberships, and expert personal trainers ready to support your fitness journey, there’s never been a better time to get started.