Starting out, updated Nov 2026
Padel over 40: start without getting hurt
In short: Padel is friendly to older beginners because the court is small and the ball is slower than tennis. Most early injuries come from doing too much too soon: calf strains, shoulder overuse from smashing, and elbow pain from a stiff racket.
The first month
- Play two sessions a week, not four. Your tendons adapt slower than your enthusiasm.
- Take one beginner group lesson before open matches. Learning to let the ball come off the back glass saves your shoulder.
- Warm up for 8–10 minutes: easy jogging along the baseline, leg swings, arm circles, a few gentle volleys.
Kit that matters
- Shoes: padel or clay-court soles with a herringbone tread. Running shoes grip badly on sand-filled turf and invite ankle rolls.
- Racket: round shape and a soft core. See rackets for a sore elbow.
- Balls: open a new can every few sessions. Flat balls make you swing harder.
Signs to back off
Pain on the outside of the elbow when you grip a mug, or a sharp pull in the calf when you push off. Rest, and see a physio if it lasts more than a week. This guide is general information, not medical advice.
Questions
Is padel good exercise after 40?
Yes. Matches mix short sprints, lateral movement and plenty of rest between points, and the smaller court means less running than tennis. Build up gradually.
How often should a beginner over 40 play?
Twice a week for the first month, then add a third session if your calves, shoulders and elbows feel fine the next day.
Play with people your age and level
Second Set trips group players into ages 30–49 and 45–59, with courts split by level.