This article is part of Racquet Sport Nation—a series of stories that explores the life-enhancing power of racquet sports, from tennis to pickleball to padel, today. Read the rest of the stories here.
TENNIS! PICKLEBALL! PADEL! Badminton! Racquetball Ping pong! Squash! There are so many racquet sports with varying levels of difficulty, benefits, and #vibes. Whether you’re a newbie who’s ready to start playing a racquet sport or a seasoned player who’s considering adding a new one to the mix, use this expert-backed* guide to help you decide which sport is right for you.
TENNIS
THE BASICS: Played on a large rectangular court with a stringed racquet and a pressurized felt ball.
LEVEL OF DIFFICULTY: Physically difficult, mentally difficult
WORKOUT TYPE: High intensity, high impact
ACCESSIBILITY RATING*: A: Free or cheap courts are everywhere.
BENEFITS: Improved cardiovascular health, agility, balance, and coordination.
THE VIBE: A full-body workout disguised as play. Serious inquiries only.
For more tennis gear, find our favorite tennis shoes here and racquets here.
BADMINTON
THE BASICS: Played on a small court using a racquet with an oval-shaped head, a high net, and a shuttlecock: a cone-shaped projectile.
LEVEL OF DIFFICULTY: Physically moderate, mentally moderate
WORKOUT TYPE: Moderate intensity, moderate impact
ACCESSIBILITY RATING: A: Yard space + cheap net kit = success.
BENEFITS: Birdie drops mean you need to change level positions quickly—providing a stealthy cardio workout.
THE VIBE: Backyard Olympics meets…the actual Olympics!
PING-PONG
THE BASICS: Also known as table tennis and played with a mini paddle and a small plastic ball on top of a stationary table.
LEVEL OF DIFFICULTY: Physically easy, mentally easy
WORKOUT TYPE: Low intensity, low impact
ACCESSIBILITY RATING: C: If you can’t find a table, it will cost you a few hundred bucks to buy one.
BENEFITS: Improved coordination without the higher physical demands of other racquet sports.
THE VIBE: Your go-to cruise ship activity.
For more ping-pong gear, find our favorite ping-pong tables here and paddles here.
PICKLEBALL
THE BASICS: Played with a paddle and a hollow plastic ball with holes on a small court that’s about a quarter the size of a tennis court.
LEVEL OF DIFFICULTY: Physically moderate, mentally moderate
WORKOUT TYPE: Moderate intensity, moderate impact
ACCESSIBILITY RATING: B: Courts are popping up everywhere, but you’ll likely wait in line for them.
BENEFITS: The social benefits reign supreme while still giving you a great workout.
THE VIBE: “In da clurb court, we all fam.” (It’s a meme. Contact your local teen.)
For more pickeball gear, find our favorite pickleball shoes here, paddles here, balls here, shirts here, and accessories here. Then download our Ultimate Pickleball Workout Plan.
RACQUETBALL
THE BASICS: Instead of using a net, players bounce a rubber ball off the court’s walls and ceiling using a narrow stringed racquet.
LEVEL OF DIFFICULTY: Physically difficult, mentally difficult
WORKOUT TYPE: High intensity, high impact
ACCESSIBILITY RATING: C: Declining popularity means new courts are hard to find.
BENEFITS: With no wall off-limits, you’ll develop keen spatial awareness and hand-eye coordination.
THE VIBE: Your dad’s dad’s favorite pastime.
SQUASH
THE BASICS: Think racquetball but no ceiling play, and with a narrower racquet face, a longer racquet stem, a smaller rubber ball, and a smaller court.
LEVEL OF DIFFICULTY: Physically difficult, mentally difficult
WORKOUT TYPE: High intensity, high impact
ACCESSIBILITY RATING: B: You might struggle to reserve the few courts in your area.
BENEFITS: Focusing on “deception” in your shots provides mental stimulation while you work up a sweat.
THE VIBE: Nobody puts squash in the corner. It’s coming for the LA28 Games.
PADEL
THE BASICS: Played on a small court enclosed by four glass walls, with a net and a rubber ball that’s less bouncy than a tennis ball.
LEVEL OF DIFFICULTY: Physically moderate, mentally moderate
WORKOUT TYPE: High intensity, high impact
ACCESSIBILITY RATING: C: The sport is rapidly growing, but courts are available only in select locations.
BENEFITS: The combo of net and wall will put your speed and agility to the test.
THE VIBE: Pickleball’s posh Gen Z cousin.
For more padel gear, find our favorite padel shoes here.
*A to F, with A = great and F = terrible. Equipment and court reservation fees will vary depending on the brands/models purchased and the location.
*We built this guide with the help of Alex Rebeiz, racquet sport expert and owner of Cascades Tennis in Aspen, Colorado, and Dan Gottlieb, padel instructor and avid racquet sport player.
This article originally appeared in the March/April 2025 issue of Men’s Health.
Want to learn more about how racquet sports can increase your healthspan and lifespan?
Cori Ritchey, C.S.C.S., is an Associate Health & Fitness Editor at Men’s Health, a certified strength and condition coach, and group fitness instructor. She reports on topics regarding health, nutrition, mental health, fitness, sex, and relationships. You can find more of her work in HealthCentral, Livestrong, Self, and others.
Elida Schroeder
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