Squash Fitness: Strength and Conditioning for the Court
Squash demands repeated short sprints, deep lunges in every direction, fast rotation and the ability to recover between rallies, often within a single forty-minute match. The most useful gym work for a club player is single-leg strength for the lunge, hip and trunk strength for rotation, calf and Achilles capacity for the constant push-offs, and short interval conditioning that mirrors rally length. Two focused sessions a week alongside your court time is enough for most people. Playing more squash improves your game; it does not reliably build the strength that protects you from the niggles that end seasons.
What the game actually asks of your body
Break down a typical rally and you see the demands clearly:
- Acceleration from a split step to the corners, often from a standstill.
- A deep lunge, frequently on the racket-side leg, with the knee well bent and the trunk reaching.
- Deceleration: stopping that lunge, then pushing back hard to the T.
- Rotation through the hips and upper back to swing.
- Short recovery between rallies, then the whole thing again.
Rallies at club level are often measured in seconds rather than minutes, with brief rests between them. That pattern of repeated short, hard efforts is what conditioning work should target, rather than long steady runs alone.
The four areas to train
1. Single-leg strength for the lunge
The squash lunge is often deeper and more reaching than a gym lunge, and it is mostly done on one leg. Split squats, reverse lunges and step-ups build the quadriceps and glutes that control it. Our comparison of split squats and lunges explains which to start with. Add forward-reaching lunges once the basics are strong, mimicking the court position.
2. Hips and trunk for rotation
Power in the swing starts at the hips. Cable woodchops, Pallof presses and fast rotational cable pulls build control through the trunk. The goal is not big twisting under heavy load. It is the ability to rotate quickly and stop rotation under control.
3. Calves, Achilles and ankles
Every push-off loads the calf and Achilles. Club players who play often but never train these tissues tend to discover them the hard way. Slow, heavy calf raises, both straight-knee and bent-knee, plus balance work on one leg, are simple and effective.
4. Repeat-sprint conditioning
Short, hard intervals with incomplete recovery suit squash well. On an air bike or exercise bike, 15 to 20 seconds hard and 20 to 40 seconds easy, repeated 8 to 10 times, is a reasonable starting point. On-court ghosting (moving to corners without the ball) is excellent too, because it is specific.
A twice-weekly plan for club players
| Session A | Session B |
|---|---|
| Bulgarian split squat (rear foot on a bench) 3 x 6 to 8 each side | Romanian deadlift 3 x 6 to 8 |
| Single-arm cable row 3 x 10 each side | Reaching reverse lunge 3 x 8 each side |
| Cable woodchop 3 x 8 each side | Pallof press 3 x 10 each side |
| Single-leg calf raise 3 x 10 to 12 | Bent-knee calf raise 3 x 12 |
| Face pulls 2 x 15 | Air bike intervals, 8 to 10 rounds |
Keep these sessions away from match days if you can. Heavy leg work the day before a competitive match leaves you flat on court.
Common niggles, and what helps
Squash is hard on certain areas. Strength work does not guarantee you avoid injury, but it gives tissues more capacity to cope.
- Knees: deep lunges load the front of the knee. Gradual single-leg strength work and controlled deceleration help.
- Calves and Achilles: heavy, slow calf raises and a sensible warm-up before play.
- Lower back: the reaching, twisting lunge loads the back; hip strength and trunk control spread that load.
- Shoulder and elbow: rotator cuff and upper back work such as face pulls balance all that forehand and backhand work.
If something hurts during or after play and does not settle within a few days, get it assessed by a physiotherapist or your GP rather than training through it.
Warm up before you play
Club players often walk on court and start hitting. Five to eight minutes is enough to make a difference:
- Easy movement around the court, then light ghosting.
- Walking lunges in several directions.
- Leg swings and hip openers.
- Arm circles and gentle trunk rotations.
- A few short accelerations to the front and back.
Coming back after a break: a four-week ramp
The most common time for squash injuries is the first few weeks back after a break, when enthusiasm outruns fitness. A gentler return looks like this:
- Week 1: two gym sessions, light loads, plus one relaxed hitting session or solo practice. No matches.
- Week 2: gym loads up a little, add short ghosting drills, play one friendly game with plenty of rest.
- Week 3: a full friendly match, keeping gym sessions at least a day away from it.
- Week 4: back to normal playing, including competitive games if everything feels good the day after each session.
If calves, knees or heels are sore the morning after, hold at the current week rather than moving on.
A note on heart health
Squash is intense. Heart rates rise quickly and stay high, and it is not a sport to rush back into after years off. Check with your GP first if you have a heart condition, chest pain on exertion, high blood pressure, are coming back after a long break, or are new to intense exercise. England Squash has resources for players returning to the game on its official site, and the NHS publishes general physical activity guidelines.
How this fits around a busy week
Many squash players in north London play once or twice a week before or after work. Gym time has to earn its place. In our private Highgate studio, I build squash-focused sessions around the kit we have: dumbbells and the squat rack for single-leg strength, the cable station for rotation and rows, and the air bike for repeat sprints. Sessions are short and specific, and fit around your match schedule. If you also play padel, our piece on padel fitness covers the overlaps and the differences. Details of private personal training are on the training page.
Questions we get asked
How many times a week should a squash player lift weights?
Twice a week is ideal for most club players. Once a week still helps if time is tight.
Will strength training slow me down on court?
No, provided it is sensible and timed away from matches. Stronger legs usually mean quicker push-offs and steadier lunges.
Is running good for squash fitness?
Some steady running builds a base, but short intervals and on-court ghosting match the game more closely.
Can you help me prepare for a league season?
Yes. Tell us your playing schedule and we will plan around it. Our training page explains how sessions work.
Book with The Highgate House
Ready to start training properly? Email us at [email protected] with the service and the day that suits you, and we will come back to you with times.
Visit The Highgate House · Private personal training
The Highgate House, Archway Road, Highgate, London N6.
