Train Like a Squash Player: Your Gym Guide to Better Court Performance

If you're serious about improving your squash game, it’s time to get serious about your training — and that means stepping off the court and into the gym.

Squash is relentless. It demands explosive speed, quick recovery, muscular endurance, and full-body control. Playing more squash will help — but combining it with focused gym work is what takes your game to the next level. Here's how.

Why Gym Training Matters for Squash Players

You don’t need to train like a bodybuilder or spend hours on the treadmill. The goal is to build a body that moves well, recovers quickly, and dominates the T line. That means:

• Faster reactions

• Stronger lunges

• More powerful shots

• Better endurance in long rallies

• Fewer injuries

High-Intensity Intervals: Cardio That Mimics Squash

Forget long, slow runs. Squash is about bursts of speed followed by quick recovery. These intervals build your engine to last through brutal five-game matches.

1. Bike Intervals (2x per week)

• 5-minute warm-up (easy pace)

• 30 seconds max effort sprint

• 90 seconds easy pace

• Repeat for 6–8 rounds

• Cool down for 5 minutes

2. Rowing Machine Intervals (1–2x per week)

• 500m warm-up

• 250m sprint

• 90 seconds rest

• Repeat for 6–8 rounds

• Focus on leg drive and posture

Tip: If you're short on time, combine intervals with strength circuits for a hybrid workout.

Strength Training: Build Power Without Bulk

Focus on compound movements and functional strength. That means exercises that train your whole body, improve balance, and increase court resilience.

Full-Body Routine (2–3x per week):

Muscle Group	Exercise	Why It Helps on Court
Legs & Core	Goblet Squats	Builds leg power for lunging and movement
Hamstrings/Glutes	Romanian Deadlifts	Prevents injury, boosts court acceleration
Core & Rotation	Cable Woodchoppers or Landmine Twists	Builds power through torso for shots
Balance/Core	Bulgarian Split Squats	Improves stability under pressure
Upper Body	Pull-ups or Dumbbell Rows	Strengthens shoulders and back
Conditioning	Farmer's Carries or Sled Push	Builds grip, stability, and overall stamina

Sets & Reps: Start with 3 sets of 8–12 reps per movement, using a weight that challenges you but allows full control.

Weekly Training Plan Example

Day	Focus
Monday	Gym: Strength + Bike Intervals
Tuesday	On-Court Practice
Wednesday	Active Recovery / Light Row
Thursday	Gym: Strength + Row Intervals
Friday	On-Court Practice or Match Play
Saturday	Optional Mobility / Light Cardio
Sunday	Rest

Final Tips

• Mobility matters: Stretch after each session, especially hips, quads, and hamstrings.

• Progressive overload: Gradually increase weights or intensity over time.

• Rest & fuel: Recovery is where improvement happens. Eat well. Sleep better.

• Squash-specific drills: Mix in ghosting or footwork drills for skill transfer.

One Last Rally

You don’t have to train like an Olympian to feel like one. With just a few well-structured gym sessions each week, you’ll start to feel the difference: more energy late in matches, better movement, and stronger, more controlled shots.

So next time you’re waiting for a court — hit the gym instead.