Squash Workout: Best Exercises
advanced level
Squash Workout: StrengthLooking for exercises for your squash game? Find the best movements you can do.
Perform three days a week with one day of rest between workouts (i.e., Monday, Wednesday, Friday).
What is the most effective way for a squash player to get and stay in shape? The short answer is to play more squash. However, as younger players mature and more experienced players begin to rise through the ranks, it becomes even more important to incorporate off-court physical training to improve performance and prevent injuries.
Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.
If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.
Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.
Week 1
This daily workout contains 16 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 2
- Sets: 3
- Reps: 2
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 10
Rest day!
This daily workout contains 16 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 2
- Sets: 3
- Reps: 2
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 10
Rest day!
This daily workout contains 16 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 2
- Sets: 3
- Reps: 2
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 10
