Smarter Training: A Beginner’s Guide to Using the Gym to Improve Your Squash Game

Whether you're chasing down a tight drop shot or lunging into the back corners, squash is one of the most demanding sports on the planet. Speed, endurance, strength, and agility all come into play — and the gym is the perfect place to build those physical foundations.

Here’s how to use the gym to train like a squash player, not a bodybuilder.

🚴‍♂️ CARDIO INTERVALS FOR COURT FITNESS

Rather than long, steady-state cardio, squash players benefit from high-intensity interval training (HIIT). The goal is to mimic the short, sharp bursts of movement found in a rally — with just enough recovery to go again.

Bike Intervals (Assault Bike or Stationary Bike)

• Warm-up: 5 minutes easy pace

• Interval Set (x5–10 rounds):

  • 20 seconds sprint (go hard!)

  • 40 seconds rest (easy spin)

• Cooldown: 5 minutes easy

Rowing Machine Intervals

• Warm-up: 5 minutes light row

• Interval Set (x6–8 rounds):

  • 250 metres as fast as possible

  • 90 seconds rest

• Focus: Explosive power from the legs, posture upright

Do this 2–3 times per week, ideally after strength work or on a separate conditioning day.

🏋️‍♀️ STRENGTH TRAINING FOR SQUASH PERFORMANCE

You don’t need to lift like a powerlifter, but building strength can help with speed, injury prevention, and balance — all critical on court.

Key Focus Areas:

• Lower Body: For lunges, pushes, and court movement

• Core: For rotation, balance, and power

• Upper Body: For racquet speed, stability, and protection

Sample Full-Body Routine (2–3x per week):

Exercise	Reps x Sets	Notes
Goblet Squats	8–10 x 3	Focus on depth and control
Romanian Deadlifts	8–10 x 3	Hamstrings and glutes
Dumbbell Lunges	6 each leg x 3	Core control and leg strength
Cable or Band Rotations	10 each side x 3	Mimics squash-specific torso movement
Plank Rows	10 each side x 3	Core + shoulder stability
Push-ups or Bench Press	8–10 x 3	Upper body strength
Hanging Knee Raises	10–12 x 3	Core control

Keep rest between sets around 60–90 seconds. Focus on form and function, not lifting the heaviest weight possible.

WEEKLY TRAINING TEMPLATE (for recreational or club-level players)

Day	Focus
Monday	Strength Training + Bike Intervals
Tuesday	On-court squash session
Wednesday	Recovery or light cardio
Thursday	Strength Training + Rowing Intervals
Friday	On-court squash session
Saturday	Optional: mobility or extra cardio
Sunday	Rest

Final Tips

• Start light, progress gradually – especially with weights.

• Mobility matters – stretch after workouts to stay flexible and prevent injury.

• Fuel your training – good sleep, hydration, and nutrition all impact recovery and performance.

• Train with intent – always ask: how does this help me on court?

The gym isn’t about getting bulky — it’s about building a body that moves better, lasts longer, and performs when it matters most. With just a few focused sessions per week, you'll start to notice the difference: faster reactions, deeper lunges, and more stamina in the fifth game.

Ready to raise your game off the court to improve on it?