The Pickleball Player's Science-Based Guide to Sustainable Weight Loss

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You’ve dialed in your focus on body composition, you're eating in a slight calorie deficit, and protein is on point. Now it’s time to unlock one of the most overlooked fat-loss accelerators: daily movement.

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Pickleball is already doing a lot of the heavy lifting. It’s a powerful way to burn calories, build coordination, and stay consistent with exercise. But if fat loss is the goal, pairing your court time with intentional movement throughout the day can seriously level up your results (and pickleball ratings) and overall health. 

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Whether it’s walking after meals, taking the stairs, or hitting a quick strength session, these small moves add up,  boosting your metabolism, improving recovery, and keeping your body in fat-burning mode between matches.

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The Power of Daily Steps

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Non-exercise activity thermogenesis (NEAT) can account for 15-30% of your daily calorie burn. Walking is the most accessible way to increase NEAT.

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Benefits of increasing your step count:

• 7,000+ daily steps reduce all-cause mortality risk
• Each additional 1,000 steps burns approximately 40-50 calories
• Walking after meals improves glucose metabolism

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Practical Strategies:

• Take a 10-15 minute walk after meals
• Use walking meetings or phone calls
• Park farther away or take stairs
• Set a weekly goal of 49,000+ steps (7,000 × 7 days)

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Resistance Training: Your Metabolic Advantage

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Strength training is non-negotiable during fat loss. Strength training helps preserve muscle, boost metabolism, and enhance body composition. It’s essential during weight loss to prevent muscle loss.

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Minimum Effective Dose:

• 2-3 full-body sessions per week
• 6-12 sets per muscle group weekly
• Focus on compound movements (squats, deadlifts, presses, rows)
• Progressive overload to continually challenge muscles

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Pickleball-Specific Benefits:

• Improved power and stability
• Potential injury prevention
• Enhanced court reactivity and agility

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Looking for a personalized strength training plan? DUPR players get 1 month FREE on GRAVL, an AI-powered platform that creates workouts tailored to your goals. Check it out here.

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Cardiovascular Training Strategy

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Beyond pickleball, additional cardio supports heart health, endurance, and fat loss.

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Guidelines:

• 150 minutes moderate intensity OR 75 minutes vigorous per week
• Pickleball sessions count toward this total
• Add 1-2 HIIT sessions weekly for time efficiency
• Include low-intensity activities like walking or swimming

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Action Step: Schedule your training sessions like important appointments, and track your activities to ensure consistency.

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Download the AIM7 app to calculate your needs and monitor your progress. 

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You already know most of the information you need to lose any extra weight that’s affecting your performance. However, there is one tip that’s super essential, and most people overlook. 

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Check out our Weight Loss Tip #5 on Sleep. 

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Medical Disclaimer

The information provided in this blog is for educational and informational purposes only and is not intended as medical advice. This content should not be used to diagnose, treat, cure, or prevent any health condition or disease.

Before beginning any weight loss program, exercise routine, or making significant changes to your diet, please consult with a qualified healthcare professional, especially if you have any pre-existing medical conditions, are taking medications, or have concerns about your health.

Individual results may vary. The strategies and recommendations discussed in this blog may not be suitable for everyone. Always listen to your body and discontinue any activity that causes pain or discomfort.

AIM7 and its affiliates are not responsible for any adverse effects or consequences resulting from the use of the information or suggestions contained in this blog. By reading this content, you acknowledge that you are participating in these activities at your own risk.

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