From Pickleball to Tennis, Racquet Sports Are Still All the Rage. Grab the Gear You Need To Join In

From pickleball to tennis, racquet sports are the next big thing. Pickleball in particular has quite the fan club. A cross between tennis and ping-pong, it’s been named the fast-growing sport in the United States for four years in a row, with the average player being about 35 years old. Though players are skewing younger, this sport still ranks high in popularity among adults in midlife and seniors.

For midlife women, racquet sports offer a number of physical, social, and mental health benefits. They target everything from your cardiovascular fitness to your balance and coordination, ultimately supporting healthy aging. Since they’re relatively low-impact, these sports are easier on the joints than many other forms of cardio, such as jogging or running. They’re quite simple and easy to learn, too, which makes them a good option for beginners.

Research indicates that midlife women who exercise regularly have a better health-related quality of life than other women their age who don’t prioritize movement.

Often, women can become lonely or socially isolated in midlife. When playing on a tennis or pickleball team, “you have a built-in support system,” Karen Owoc, ACSM-CEP, a clinical exercise physiologist and published author, tells Flow Space. “It’s no longer just about you. It’s about your team, and you develop and deepen friendships.” 

It’s no wonder celebrities like Katie Couric and LeAnn Rimes love playing racquet sports and have added them to their health and fitness regimens.

Curious about picking up a racquet sport but unsure where to start? Keep reading for a rundown of everything you need to know before you hit the court, including the potential health benefits, key considerations to keep in mind, and suggested equipment for beginners.

Why Midlife Women Are Loving Racquet Sports

For many midlife women, racquet sports aren’t just an activity. They’re an accessible, heart-healthy form of exercise that doubles as a regular social outing. And that’s important — maintaining quality social bonds has been linked to better health outcomes for midlife adults.

Take it from Couric, 68, a veteran journalist and bestselling author who told Flow Space that she stays fit in part by playing “a lot of pickleball.”

“I’ve made a whole new set of wonderful friends I really like through pickleball,” she told The New York Times. “They’re local women, and women from the city, and it’s just been really, really fun.”

Other famous pickleball heads — like bestselling author Dr. Brené Brown, 59 — love the sport for its mental health benefits. “For me, joy + play = pickleball,” she wrote on Instagram in 2021. “The court might be the only place in the world where I’m fully in the now. Not thinking ahead, worrying, wondering — just keeping my eye on the ball and my head in the game.”

Meanwhile, Rimes, 42, combines weight-lighting and tennis to stay healthy.

Benefits of Racquet Sports for Midlife Women

Sports like tennis and pickleball are great for your body. “Racquet sports require sustained energy, power, and focus to withstand playing multiple games or matches,” Owoc says, making them an excellent choice for women who want to improve their cardiovascular endurance.

Over time, playing racquet sports can boost your strength, speed, and agility. “Endurance and strength in the form of explosive power are required to move fast across the court,” Owoc explains. They’re excellent for your balance and hand-eye coordination too.

That said, there are some potential health risks associated with racquet sports. “Overuse injuries as well as acute injuries are not uncommon,” Owoc notes.

With pickleball’s surge in popularity, orthopaedic surgeons have also noted an uptick in pickleball-related bone fractures, typically as a result of slips or falls. One report from 2024 found that these injuries have increased a staggering 200 percent over the past 20 years. It’s something to be aware of, particularly if you have low bone density, which can make you more susceptible to fractures or breaks.

Knee or wrist pain, muscle tears, and rotator cuff injuries are common complaints among players; so is the aptly named tennis elbow, a tendon injury often seen in players, per Cleveland Clinic. If you have arthritis, that can be exacerbated by racquet sports too. That’s why it’s so vital to listen to your body, especially if you’re just starting out and aren’t sure of physical limits. Of course, it can’t hurt to talk to your doctor about your concerns.

How to Get Started With Racquet Sports

“Pickleball is easier to pick up later in life,” Owoc says, “and for that reason, it’s especially important that the body is conditioned before beginning to play.”

If you’re new to racquet sports and don’t already have a regular movement practice, ease into it by focusing on strength training or basic cardio first. You may also want to work with a trainer or take lessons from an exercise professional. 

Before each practice or match, be sure to warm up properly. Additionally, swing by your local community center, park, or fitness club — many of these organizations have recreational tennis or pickleball leagues, which are typically free or low-cost to join and very beginner-friendly.

Equally important: You’ll need to gear up. Below, find some affordable picks that will have you ready for the pickleball or tennis court in no time.