Lift Weights Like A Tennis Player For A Stronger Core
Ever wonder how pro tennis players generate the strength and power to hit 140 mph serves? It all starts with a bulletproof core—and you can build one too, without ever stepping onto a tennis court.
This workout is for anyone who wants a rock-solid core like the world’s top players, from Rafael Nadal to Coco Gauff. A strong core is the foundation of athletic power, helping you stay balanced, transfer energy, and maintain stability through all kinds of movement.
The routine in this article is a three-day-per-week plan designed to make your core stronger from every angle. You’ll find core-specific exercises along with full-body movements that keep your core engaged throughout. From overhead squats to heavy farmer’s walks, these moves will help you build deep, lasting strength—the kind you’ll notice every time you move.
As Yutaka Nakamura, Head of Tennis Physical Conditioning at IMG Academy, puts it, “A strong core is the foundation of any successful athlete, and especially so for tennis players. Every shot requires some degree of body rotation; the stronger the core, the more powerful and controlled the rotation.” (tennis.com)
Now, let’s get started with the workout that will build the core strength needed to hit 100+ mph shots. Feel the explosive power as your abs, hips, and lower back work together to send serves rocketing across the court.
Lift Weights Like a Tennis Player Core Workout Plan
Essential Core Exercises In This Plan
- Kettlebell Windmills: Strengthen your core with a focus on rotational stability and balance, essential for powerful forehands and backhands on the court.
- Medicine Ball Slams: Build explosive core power by connecting the upper and lower body, similar to the energy transfer needed for serves and volleys.
- Lateral Medicine Ball Throws: Develop rotational power and control, allowing you to drive through your core for high-intensity lateral movements.
- Standing Isometric Arms Extended Kettlebell Hold: Enhance core stability and endurance by holding a kettlebell in an extended position, reinforcing strong posture and grip strength.
- Single Dumbbell Farmer’s Walks: Work your core, hips, and grip strength by maintaining balance and stability as you walk with a heavy weight on one side.
- Plank Kettlebell Pull-Throughs: Build anti-rotational core strength by resisting rotation as you move a kettlebell from side to side, crucial for injury prevention.
These core exercises are key to developing the stability, power, and endurance needed to workout like a tennis player.
Now, let me introduce you to this full-body workout plan. Each session features two core-specific exercises along with tennis-specific strength exercises for a complete, pro-level workout.
Most of the core exercises involve standing, twisting, and throwing motions, making them effective for building functional strength that transfers directly to playing tennis and athletic performance in general. Instead of isolating your core, these movements integrate the hips, glutes, and lower back, working your entire body in harmony.
By following this routine, you’ll be using the same exercises pro athletes rely on to strengthen their bodies for the toughest challenges. Every rep engages your core, strengthens your legs, back, chest, shoulders, and arms, and builds strength that translates into real-life athletic situations.
From my experience, there’s nothing quite like the impact of core training on your overall athleticism. I’ve seen firsthand how a strong core can make the difference between feeling sluggish and having explosive power—not just in tennis, but in everyday activities. This is why I believe every athlete, no matter their level, should prioritize core strength. It’s the foundation that everything else builds upon, and it’s what truly sets apart elite performers from the rest.
To make your journey even more effective, use Endura to personalize your workout plan. Endura customizes each session to fit your individual needs—whether your goal is building strength, boosting endurance, or enhancing mobility. With Endura, you’ll get the same quality of training that professional athletes rely on, tailored specifically to you. Let Endura take the guesswork out of your training and help you achieve your best performance.
Lift Like a Tennis Player: Full-Body Workout Plan
Required equipment
Barbell and weights, dumbbells, 1 kettlebell, medicine ball
Warm-Up
Duration: 10-15 minutes
- Start with upper and lower body mobility exercises to loosen up tight muscles and get the blood flowing. Focus on shoulder rotations, hip openers, and dynamic stretches.
- Follow this with 1-2 sets of 5-10 reps for each exercise from your upcoming workout, using light weights. This helps prepare your muscles and joints for the heavier loads ahead without pushing too hard.
Workout 1 – Building Strength
This session is about building rock-solid strength throughout your body. The core work here—kettlebell windmills and medicine ball slams—focuses on strengthening your abs, hips, glutes, and lower back, just like tennis players do to hit harder shots. Windmills build rotational strength for powerful forehands and backhands, while medicine ball slams teach your core to connect the upper and lower body in explosive movements, similar to serves and volleys.
Exercises, Sets, Reps, Rest Between Sets
- Dumbbell Step Ups – 3 sets of 3-5 reps per leg per set, rest 2-3 minutes.
- 1 Dumbbell Overhead Lateral Squats – 3 sets of 3-5 reps per leg per set, rest 2-3 minutes.
- Barbell Romanian Deadlifts – 3 sets of 5 reps per set, rest 2-3 minutes.
- Dumbbell Floor Press – 3 sets of 5 reps per set, rest 2-3 minutes.
- 1 Dumbbell Bent Over Rows – 3 sets of 5 reps per set, rest 2-3 minutes.
- 1 Kettlebell Kneeling Windmills – 3 sets of 5 reps per set, rest 2-3 minutes.
- Standing Medicine Ball Slams – 3 sets of 6 reps (slams) per set, rest 90 seconds between sets.
Workout 2 – Power & Strength Endurance
The focus here is a mix of power and strength endurance—the kind of endurance that helps you play your best from the first serve to match point. You’ll start with the dumbbell clean and press, a movement that uses your whole body to create power, much like a serve in tennis. Follow this with exercises that maintain strength endurance so you can play as intensely during the final set as you did in the first. The core exercises include explosive lateral throws and static kettlebell holds, making your core strong, stable, and conditioned.
Exercises, Sets, Reps, Rest Between Sets
- Dumbbell Clean And Press – 8 sets of 2 reps per set, rest 60 seconds between sets.
- Dumbbell Goblet Squats – 2 sets of 15 reps per set, rest 60-90 seconds between sets.
- 2 Handed Kettlebell Swings – 2 sets of 15 reps per set, rest 60-90 seconds between sets.
- Incline Dumbbell Flyes – 2 sets of 15 reps per set, rest 60-90 seconds between sets.
- Seated Lat Pulldowns To The Chest – 2 sets of 15 reps per set, rest 60-90 seconds between sets.
- Lateral Medicine Ball Throws – 2 sets of 15 reps per set, rest 60-90 seconds between sets.
- Standing Isometric Arms Extended Kettlebell Hold – 2 sets of 15 reps per set, rest 60-90 seconds between sets.
Workout 3 – Build Muscle & Strength
The third and last workout of the week is for building muscle and developing maximum strength. It’s not just about aesthetics—it’s about strength that serves you on the court. We’ve got barbell reverse squats for strong legs, Copenhagen’s for killer adductors, and a pair of core moves that build anti-rotational stability and grip strength—both critical for hitting hard shots and staying injury-free. Farmer’s walks and kettlebell pull-throughs are particularly effective at challenging your midsection, hips, and back.
Exercises, Sets, Reps, Rest Between Sets
- Barbell Reverse Squats – 3 sets of 8 reps per leg, rest 90 seconds between sets.
- Copenhagen’s With Leg Lift – 3 sets of 8 reps per leg, rest 90 seconds between sets.
- Standing Overhead Dumbbell Press – 3 sets of 10 reps per set, rest 90 seconds.
- Bent Over Barbell Rows – 3 sets of 10 reps per set, rest 90 seconds.
- Lying Single Dumbbell Pullovers – 3 sets of 10 reps per set, rest 90 seconds.
- Single Dumbbell Farmer’s Walks – 3 sets of 10 reps per set, rest 90 seconds.
- Plank Kettlebell Pull Throughs – 3 sets of 10 reps per set, rest 90 seconds.
Workout Details: Lift Like a Tennis Player
How Often Should You Do This Workout?
Whether you are doing the entire workout or just the core exercises, you’ll see the best results working out 3-6 times a week.
Weekly Workout Schedule – 6 Times a Week
- Monday/Thursday – Strength Focus Workout
- Tuesday/Friday – Power & Strength Endurance Workout
- Wednesday/Saturday – Build Muscle & Strength Workout
- Sunday – Off
If you’re a beginner, just getting back into working out, or don’t have a lot of time, then 3 times a week is great and will still produce tremendous benefits.
Weekly Workout Schedule – 3 Times a Week
- Monday – Strength Focus Workout
- Wednesday – Power and Strength-Endurance Workout
- Friday – Build Muscle and Strength Workout
If you’ve been training longer and really want to push your body and make progress faster, 6 times a week is best.
During times when you’re playing tennis 2 or more times a week, you should do the workout 3 times a week. Try to do it on days when you aren’t playing so you have the most energy. If you can’t do it after you’ve played.
How to Keep Pushing Yourself for Continual Progress: Lift Like a Tennis Player
As you build strength and fitness, the key to continued progress is keeping your workouts challenging. Here’s how:
- Add Weight: Once you’re nailing every rep with good form, it’s time to add a little more weight. Try increasing by 5-10 lbs., or smaller increments as you get stronger, to keep the workout tough.
- Change the Tempo: If adding weight isn’t an option, tweak your tempo. Try pausing at the bottom of a squat or lowering the weight slowly to increase time under tension. These small adjustments will keep your muscles guessing.
- Try Variations: Incorporate resistance bands or progress to harder exercise variations. For example, elevate your hands on blocks during push-ups to increase the range of motion and intensity.
The more you challenge yourself with weight, tempo, and exercise variations, the more gains you’ll see in both strength and athletic performance. Keep pushing, and you’ll continue to lift like a tennis player at the top of their game.
Recovery for Optimal Performance: Lift Like a Tennis Player
Recovery is just as crucial as the workouts themselves. To maximize results from this plan, follow a balanced routine that prioritizes both training and recovery.
- Workout Schedule: Aim for a rhythm of 2 days on, 1 day off, 2 days on, and 2 days off. This schedule provides ample time for your body to rest, adapt, and grow stronger, setting you up for consistent progress.
- Active Rest Days: Use your off days to engage in light activity like walking, casual sports, or gentle cardio. Active recovery improves blood flow, eases soreness, and maintains mobility without overloading your muscles.
- Sleep: Quality sleep is non-negotiable. Most people need at least 7 hours a night to support muscle repair, hormone regulation, and overall recovery, ensuring you’re ready to perform in every workout.
- Nutrition: Fuel your body with a balanced diet and focus on protein—about 1 gram per pound of body weight each day is a good target. This supports muscle repair, energy, and overall performance, helping you lift like a tennis pro.
With the right balance of work and rest, you’ll keep building strength and endurance that lasts, ensuring you stay on top of your game.
Use a Workout Log to Track Every Set and Rep
Keeping track of your workouts is a simple way to stay on course and keep improving. Here’s how to make it easy:
- Log Each Workout: Record exercises, sets, reps, and weights for each session. Seeing your numbers go up over time keeps you focused and motivated.
- Celebrate Milestones: When you hit a new personal best or tackle a challenging goal, take a moment to celebrate. Recognizing these wins helps keep your momentum strong.
- Use Endura for Tracking: Endura can help streamline your workout tracking and adjustments as you get stronger. It’s a quick, organized way to stay consistent without extra planning.
- Regularly Review and Adjust: Check in on your progress every few weeks and make adjustments as needed. This keeps you from hitting plateaus and ensures you’re always working toward new goals.
By keeping a workout log, you’ll maintain focus, track your progress, and see how lifting like a tennis player is helping you build a stronger, fitter body.
Personalize Your Workout Plan and Release Your Inner Athlete
Elevate your “Lift Like a Tennis Player” workouts with Endura’s personalized approach. Endura customizes your plan to fit your specific goals—whether you’re focusing on building strength, boosting endurance, or enhancing mobility. If your goal is explosive power, Endura will adjust your sets, reps, and even introduce new power-based exercises to keep you progressing efficiently.
With Endura, you get the same quality of training that professional tennis players rely on, without the high cost of a strength coach. Here’s what Endura offers:
- Personalized Workouts: Tailor-made to fit your individual needs and goals.
- Unlimited Sessions: Create as many custom workouts as you want, all for a single price.
- Real-Time Coaching: Get answers to your questions and motivational boosts just like a human coach.
- Continuous Updates: Endura keeps evolving your workouts as you get stronger, ensuring consistent progress.
Endura gives you the tools to take charge of your fitness journey—transforming your workouts to help you train like an athlete, build functional strength, and achieve your best performance.
Take Your Training to the Next Level with Athletic Precision
This “Lift Like a Tennis Player” plan is designed to help you develop full-body strength, power, and endurance—everything you need to perform at your best, both on and off the court. By combining effective workouts, proper recovery, and continual challenges, you’ll build the kind of functional fitness that matches a professional athlete’s resilience and strength. Remember to track your progress, personalize your workouts, and keep pushing for more gains.
Ready to get started? Use Endura to take the guesswork out of your training and start lifting like a pro today.
- Get Stronger Faster with This Full-Body AMRAP Workout - November 2, 2024
- Get Strong, Fast, and Fit with This Twice-Weekly Full-Body Workout - November 1, 2024
- Get Strong and Fit: Train Like an Athlete in Just 3 Weekly Workouts - October 31, 2024