Strength Training for Tennis Players: A Simple Weekly Plan

Every serious tennis player eventually hits a physical wall. Serves plateau. Late-set errors creep in. The ball just does not sink like it used to. Strength training is what breaks through that wall — and it does not take three hours a day.

Why lift at all

Tennis is a rotational, explosive sport played over long durations. It demands:

• Lower-body power for serves, first steps, and jumping overheads.
• Rotational core strength for every stroke.
• Shoulder and rotator cuff health to survive thousands of serves.
• Grip and forearm strength for control and injury prevention.

Groundstroke drills alone do not build any of that. Weights do.

The 2-day plan

Two full-body sessions per week. 45-60 minutes each. Non-consecutive days.

Day A: Lower-body focus

1. Goblet squat — 3 sets of 8. Full range, no bouncing.
2. Romanian deadlift — 3 sets of 8.
3. Bulgarian split squat — 3 sets of 8 each leg.
4. Standing overhead press — 3 sets of 6.
5. Farmer carry — 3 rounds of 40 yards heavy.
6. Plank — 3 sets of 45 seconds.

Day B: Upper-body and rotation focus

1. Bench press or push-up — 3 sets of 8.
2. Single-arm row — 3 sets of 8 each side.
3. Reverse lunge — 3 sets of 8 each leg.
4. Cable rotation / medicine ball rotational throw — 3 sets of 8 each side.
5. Face pull — 3 sets of 12 (rotator cuff health).
6. Dead bug — 3 sets of 10 each side.

Priorities

• Rotator cuff work every session. Face pulls, band external rotations, YTWs. Ten minutes total. Cheap insurance.
• Rotational core work every session. Medicine ball throws, cable chops, Pallof presses.
• Legs matter most. Serve power comes from the ground up.

What to skip

• Bicep curls (fine for aesthetics; not a tennis priority).
• Heavy overhead pressing if the shoulder is already sore.
• Machine leg press instead of squats — you lose the core and balance component.

Recovery

• Sleep 7-9 hours on lift days.
• Eat protein at every meal (0.7-1g per pound of bodyweight per day is the target for most adults).
• Take one full rest day per week from tennis and lifting.

Two months of consistent strength work will give you the biggest jump in on-court physicality you have ever felt. It is the single best thing an adult tennis player can add to their week.