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Exercises

Apple Watch pickleball workout: strength sessions you run from your wrist

Published November 7, 2026

To record a game, pick Pickleball in the Apple Watch Workout app. For the strength work that keeps you quick to the kitchen line and sturdy in the shoulder, log each set on the Watch in RIRLift: weight, reps and reps in reserve, saved to Apple Health as Traditional Strength Training. Copy one of the three sessions below: two 30-minute gym days, three short home sessions, or one light session in tournament week.

  1. Goblet Squat Quads, Glutes
  2. Dumbbell Lateral Lunge Quads, Glutes, Adductors
  3. Single-Leg RDL Hamstrings, Glutes
  4. One-Arm Dumbbell Row Lats, Upper Back
  5. Pallof Press Abs
  6. Dumbbell External Rotation Shoulders
  7. Single-Leg Calf Raise Calves

Legs for the court

Short, quick steps in every direction, and a low stance at the kitchen line. Squats, lunges and step-ups build both.

Quads and glutes, one dumbbell

Goblet Squat

Quads, Glutes

The low ready position at the kitchen line is a partial squat held for a whole rally. This builds it.

How to do it

  1. Hold one dumbbell upright against your chest with both hands, elbows pointing down.
  2. Stand with your feet a little wider than your hips, toes turned slightly out.
  3. Sit down between your heels, knees moving out over your toes, as deep as you can keep your chest up.
  4. Push through your whole foot to stand back up.

Cues

  • Elbows inside your knees
  • Chest up
  • Whole foot on the floor

Common mistakes

  • Heels lifting at the bottom. Squat a little less deep or stand on small plates under your heels.
  • Knees caving in on the way up. Push them out as you stand.

Swap for: Heels-Elevated Goblet Squat, Cable Goblet Squat

Build a session with Goblet Squat
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Side-to-side leg strength

Dumbbell Lateral Lunge

Quads, Glutes, Adductors

Trains the sideways reach for a wide dink without your knee caving in.

How to do it

  1. Stand with your feet together and a dumbbell in each hand at your sides.
  2. Take a wide step to one side and sit your hips back over that foot, keeping the other leg straight.
  3. Lower until your working thigh is close to level with the floor, chest up.
  4. Push off the bent leg to step back to the start, then lunge to the other side.

Cues

  • Sit back, not down
  • Both feet point forward
  • Knee follows your toes

Common mistakes

  • Stepping too short so it turns into a squat. Step out wide enough that your straight leg feels a stretch on the inside.
  • Letting the bent knee cave inward. Push it out over your middle toes.

Swap for: Cossack Squat, Kettlebell Lateral Lunge

Build a session with Dumbbell Lateral Lunge
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Single-leg strength, stepping back

Dumbbell Reverse Lunge

Quads, Glutes

Stepping back is the movement of every retreat for a lob, and it is easy on the knees.

How to do it

  1. Stand tall with dumbbells hanging by your sides.
  2. Step one foot back about two feet and lower until the back knee nearly reaches the floor.
  3. Keep most of your weight on the front foot and your torso upright.
  4. Push through the front heel to bring the back foot forward to standing, then switch legs or finish one side first.

Cues

  • Front foot does the lifting
  • Back knee drops straight down
  • Tall chest

Common mistakes

  • Stepping back too short so the front knee shoots forward: take a longer step.
  • Pushing off the back toes to stand: the back leg only balances.

Swap for: Reverse Lunge, Bulgarian Split Squat, Step-Up

Build a session with Dumbbell Reverse Lunge
Log it in RIRLift

Single-leg strength, step

Step-Up

Quads, Glutes

One leg pushes the whole body up, the way it pushes off for a quick first step. Needs only a sturdy step.

How to do it

  1. Stand facing a bench or box at about knee height, dumbbells hanging at your sides.
  2. Plant one whole foot on the box.
  3. Drive through that foot to stand up on the box without pushing off the floor leg.
  4. Step back down slowly with the same leg leading down, then repeat.

Cues

  • The top leg does the work
  • Stand fully tall
  • Slow on the way down

Common mistakes

  • Bouncing off the bottom foot: keep it light so the top leg lifts you.
  • Using a box so high your hip drops below your knee: lower it.

Swap for: Dumbbell Reverse Lunge, Bulgarian Split Squat

Build a session with Step-Up
Log it in RIRLift

Hamstrings and balance, one leg

Single-Leg RDL

Hamstrings, Glutes

Builds the balance to reach for a low ball on one leg and recover.

How to do it

  1. Balance on one foot, knee soft, holding a dumbbell on that same side.
  2. Tip forward from the hip and let your other leg travel straight behind you as the weight drops toward the floor.
  3. Stop when your chest and back leg are close to level, or sooner if your back begins to round.
  4. Push your hips forward to stand tall again. Do every rep on that leg before changing sides.

Cues

  • Hips stay level
  • Reach back with your heel
  • Weight stays close to your leg

Common mistakes

  • Letting the back hip open toward the ceiling. Point the toes of your back foot at the floor.
  • Losing balance every rep. Touch a bench with your free hand until you can hold it steady.

Swap for: Dumbbell B-Stance RDL, Dumbbell Romanian Deadlift

Build a session with Single-Leg RDL
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Calves and ankles, one leg

Single-Leg Calf Raise

Calves

Calves and Achilles take every quick step on a hard court. One leg at a time, slow on the way down.

How to do it

  1. Stand on one foot holding a dumbbell at your side, other foot lifted, a hand on something for balance if needed.
  2. Lower your heel as far as it comfortably goes.
  3. Rise up as high as you can onto the ball of the foot.
  4. Hold the top for a second, then lower slowly.

Cues

  • Full height every rep
  • Pause at the top
  • Slow lowering

Common mistakes

  • Bouncing through short reps: use the full range of the ankle.
  • Rolling onto the outer toes: push through the big toe.

Swap for: Standing Calf Raise, Seated Calf Raise

Build a session with Single-Leg Calf Raise
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Lateral push-off, bodyweight

Skater Hop

Glutes, Quads, Abductors

A few fast hops early in tournament week keep the side-to-side push sharp without tiring you.

How to do it

  1. Stand on one leg knee just unlocked.
  2. Push off sideways and jump to land on the other foot.
  3. Land softly in a slight squat and hold it for a moment.
  4. Bound back the other way and keep alternating.

Cues

  • Push sideways, not up
  • Stick every landing
  • Knee over toes on landing

Common mistakes

  • Landing stiff-legged: absorb with the hip and knee.
  • Rushing so the landings wobble: pause until each one is still.

Swap for: Dumbbell Lateral Lunge, Jump Squat

Build a session with Skater Hop
Log it in RIRLift

Trunk

Drives and resets come from a turn your trunk controls. One move trains the turn and one trains resisting it.

Trunk rotation, cable

Cable Woodchop

Abs

Trains the turn behind drives and overheads with a load you can raise in small steps.

How to do it

  1. Put the pulley at chest height or above, clip on one handle, and stand sideways to the machine with a shoulder-width stance.
  2. Grip with both hands, arms almost straight, the handle beside the shoulder closest to the stack.
  3. Sweep the handle diagonally down to the opposite hip, rotating your chest and letting your rear heel turn.
  4. Bring it back along the same path with control. Do all reps facing one way, then turn around.

Cues

  • Arms stay long
  • Turn your chest, not just your arms
  • Pivot the back foot

Common mistakes

  • Bending your elbows to pull the handle in. Keep your arms long so your trunk moves the weight.
  • Letting the stack snap you back. Take about two seconds on the way back.

Swap for: Dumbbell Woodchop, Med Ball Woodchop, Plate Woodchop

Build a session with Cable Woodchop
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Anti-rotation, cable

Pallof Press

Abs

Teaches the trunk to stay steady while the arms move, the base for a controlled dink.

How to do it

  1. Set a cable at chest height with a single handle and stand side-on to it, far enough away that the stack lifts.
  2. Hold the handle at your breastbone with both hands, feet hip-width apart and knees soft.
  3. Press the handle straight out until your arms are long, holding your chest square to the front.
  4. Hold for a second, bring it back to your chest and repeat. Do all reps facing one way, then turn around.

Cues

  • Chest stays square
  • Squeeze your glutes
  • Press straight out, not toward the stack

Common mistakes

  • Letting your torso turn toward the cable as you press. Use less weight or stand closer.
  • Leaning away from the stack to fight it. Stay upright and let your trunk do the resisting.

Swap for: Dead Bug, Side Plank, Landmine Twist

Build a session with Pallof Press
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Shoulder and forearm

A pull, a press and light work for the paddle arm's shoulder and forearm.

Upper back, one arm

One-Arm Dumbbell Row

Lats, Upper Back

Balances the paddle arm's pushing with a pull, and needs only a dumbbell and a bench or chair.

How to do it

  1. Put one hand and knee on a bench, the other foot on the floor, with a dumbbell in the free hand.
  2. Let the dumbbell hang straight below your shoulder with your back flat.
  3. Pull the dumbbell toward your hip, driving your elbow back past your torso.
  4. Lower until your arm is straight and your shoulder blade stretches forward. Finish all reps, then switch.

Cues

  • Elbow to hip
  • Chest stays square to the floor
  • Full stretch at the bottom

Common mistakes

  • Twisting your torso open to heave the weight up. Use a weight you can row with your chest facing the floor.
  • Shrugging toward your ear. Pull toward your back pocket instead.

Swap for: Single-Arm Cable Row, Chest-Supported Row

Build a session with One-Arm Dumbbell Row
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Shoulders, dumbbells

Dumbbell Shoulder Press

Shoulders

Overhead strength for serves and overheads, with each arm working on its own.

How to do it

  1. Set a bench upright, sit with your back on the pad, and hold the dumbbells at shoulder height, palms facing forward.
  2. Brace your trunk and keep your back against the pad.
  3. Press both dumbbells overhead until your arms are straight, bringing them slightly toward each other.
  4. Lower them back to shoulder height under control.

Cues

  • Ribs down, back on the pad
  • Press up and slightly in
  • Lower to the shoulders, not the ears

Common mistakes

  • Arching hard off the pad to finish reps: end the set or use lighter dumbbells.
  • Cutting the range short: bring the dumbbells to shoulder level every rep.

Swap for: Neutral-Grip Dumbbell Shoulder Press, Arnold Press, Landmine Press

Build a session with Dumbbell Shoulder Press
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Rotator cuff, dumbbell

Dumbbell External Rotation

Shoulders

Light work for the small muscles behind the paddle shoulder. Slow and controlled.

How to do it

  1. Stand holding a light dumbbell, elbow bent to 90 degrees and tucked against your side, forearm across your stomach.
  2. Keep the elbow pinned to your side.
  3. Rotate your forearm outward as far as you can without the elbow moving.
  4. Return slowly and repeat. Finish one arm, then switch.

Cues

  • Elbow glued to your side
  • Slow both ways
  • Light weight

Common mistakes

  • Letting the elbow drift away from the body: tuck a small towel under it.
  • Going heavy and twisting the trunk: this is a light, strict exercise.

Swap for: Dumbbell Lying External Rotation, Face Pull

Build a session with Dumbbell External Rotation
Log it in RIRLift

Forearm extensors, dumbbell

Reverse Wrist Curl

Forearms

Strengthens the back of the forearm, the part that takes every backhand and block.

How to do it

  1. Take a seat on a bench, forearms resting along your thighs, palms facing down, wrists just past your knees.
  2. Hold a light dumbbell in each hand.
  3. Raise the backs of your hands toward the ceiling by bending your wrists.
  4. Lower slowly to a full stretch and repeat.

Cues

  • Forearms stay planted
  • Lift with the knuckles
  • Slow lowering

Common mistakes

  • Using the elbows to lift: forearms stay still on your legs.
  • Heavy weight with short reps: go light and use the full range.

Swap for: Cable Wrist Extension, Kettlebell Wrist Extension

Build a session with Reverse Wrist Curl
Log it in RIRLift

Put them together: example sessions

Each session below picks from the exercises above for one situation, with the sets, reps, rest and RIR filled in.

Session 1

Two 30-minute gym days on days you don't play

Open in the session builder
  • Workouts2× a week
  • Working sets26 a week
  • Per workout~25 min
  • EquipmentDumbbells, Adjustable Cable, Flat Bench

You play three or four times a week and can fit two half-hour gym sessions on the other days.

Supersets pair a leg move with an upper-body or trunk move, so one rest covers two sets. Day A has 14 working sets and Day B 12, all stopping 2 reps short of failure so your legs are fresh for the next game.

Day A: Squat and pull
ExerciseSets × repsRIRRest
A1 Goblet Squat 3 × 8–12 2 90 s
A2 One-Arm Dumbbell RowPer arm. 3 × 10–12 2 90 s
B1 Dumbbell Lateral LungePer side. 3 × 8–10 2 1 min
B2 Pallof PressPer side. 3 × 10–12 2 1 min
Single-Leg Calf RaisePer leg. 2 × 10–15 2 45 s

Open Day A: Squat and pull in the session builder

Day B: Hinge and press
ExerciseSets × repsRIRRest
A1 Single-Leg RDLPer leg. 3 × 8–10 2 75 s
A2 Dumbbell Shoulder Press 3 × 8–12 2 75 s
B1 Step-UpPer leg. 3 × 8–10 2 1 min
B2 Cable WoodchopPer side. 3 × 10–12 2 1 min

Open Day B: Hinge and press in the session builder

How to run it
Import it, then switch to it in My Programs: only the active program's routines show on the Watch. Alternate Day A and Day B on two days you don't play. On the Watch a superset reads "Superset 1 of 2 · Round 1 of 3", and the rest starts after the second exercise of the pair.
How to progress
Double progression, judged on your weakest set. Shoulder press with 25 lb dumbbells for 12, 12, 12 tops 8 to 12, so the next session opens at 30 lb for 8. Goblet squat with 45 lb for 12, 11, 10 against a target of 10: the weakest set hit it, so the weight holds and the target becomes 11.
Open in the session builder

Session 2

At home: three 20-minute sessions with dumbbells

Open in the session builder
  • Workouts3× a week
  • Working sets30 a week
  • Per workout~20 min
  • EquipmentDumbbells

You'd rather do a little often at home than go to a gym, and you have a few pairs of dumbbells.

Two sets of five exercises, 10 working sets, fits in 20 minutes. Three sessions a week add up to 6 sets per exercise, enough to get stronger while you keep playing.

Home 20
ExerciseSets × repsRIRRest
Goblet Squat 2 × 10–15 2 1 min
Dumbbell Reverse LungePer leg. 2 × 8–12 2 1 min
One-Arm Dumbbell RowPer arm. 2 × 10–15 2 45 s
Dumbbell External RotationPer arm. 2 × 12–15 2 45 s
Reverse Wrist Curl 2 × 15–20 2 45 s
How to run it
Three times a week, on mornings or on the days you play less. Set the dumbbells for the first exercise before you start the routine on the Watch, and change them during the rest.
How to progress
Reverse lunge with 20 lb dumbbells for 12, 12 tops 8 to 12, so the next session opens at 25 lb for 8. With three sessions a week a lift can move up twice in the same week, so log every set honestly, including the reps you had left.
Open in the session builder

Session 3

Tournament week: one light session

Open in the session builder
  • Workouts1× a week
  • Working sets8 a week
  • Per workout~20 min
  • EquipmentDumbbells, Adjustable Cable

You have a tournament at the weekend and want to stay strong without arriving sore.

Two sets of four exercises, 8 working sets, all stopping 3 or more reps short of failure. The hops keep your feet quick; the rest just reminds your muscles of the work.

Tournament week
ExerciseSets × repsRIRRest
Skater HopPer side. 2 × 4–5 4 1 min
Goblet Squat 2 × 6–8 3 90 s
One-Arm Dumbbell RowPer arm. 2 × 8–10 3 1 min
Pallof PressPer side. 2 × 10 3 45 s
How to run it
Once, early in the week, at least two days before your first match.
How to progress
Keep the weights from your regular weeks; this session is not for a new best. If the Watch suggests a heavier dumbbell after easy sets, set your usual weight instead: any weight can be changed, and the next suggestion is worked from what you logged.
Open in the session builder

Make it fit you

Questions

Does Apple Watch have a pickleball workout?

Yes. Pickleball is one of the workout types in Apple's Workout app, for recording a game.

How do I track a pickleball strength workout on Apple Watch?

Run it in a lifting app on the Watch. In RIRLift you start the routine on your wrist, log weight, reps and reps in reserve after each set, and the rest timer starts by itself.

Do I need my phone with me?

No. The session runs on the Watch and each set is saved there as you log it. Everything syncs back to the iPhone afterward.

Is it free?

Logging, the rest timer, swaps and the next weight on the Watch are free on iPhone and Apple Watch.