Racquet Sports 101

This article is part of Racquet Sport Nation—a series of stories that explores the life-enhancing power of racquet sports, from tennis to pickleball to padel, today. Read the rest of the stories here.

TENNIS! PICKLEBALL! PADEL! Badminton! Racquetball Ping pong! Squash! There are so many racquet sports with varying levels of difficulty, benefits, and #vibes. Whether you’re a newbie who’s ready to start playing a racquet sport or a seasoned player who’s considering adding a new one to the mix, use this expert-backed* guide to help you decide which sport is right for you.

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TENNISTHE BASICS: Played on a large rectangular court with a stringed racquet and a pressurized felt ball.

LEVEL OF DIFFICULTY: Physically difficult, mentally difficult

WORKOUT TYPE: High intensity, high impact

ACCESSIBILITY RATING*: A: Free or cheap courts are everywhere.

BENEFITS: Improved cardiovascular health, agility, balance, and coordination.

THE VIBE: A full-body workout disguised as play. Serious inquiries only.

Best Tennis Racket for Beginners

Wilson Hyper Hammer 5.3Best Tennis Shoes

Asics Gel-Resolution XBest Tennis Racket for Beginners

Babolat Babolat Boost SNow 29% Off

For more tennis gear, find our favorite tennis shoes here and racquets here.

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BADMINTONTHE BASICS: Played on a small court using a racquet with an oval-shaped head, a high net, and a shuttlecock: a cone-shaped projectile.

LEVEL OF DIFFICULTY: Physically moderate, mentally moderate

WORKOUT TYPE: Moderate intensity, moderate impact

ACCESSIBILITY RATING: A: Yard space + cheap net kit = success.

BENEFITS: Birdie drops mean you need to change level positions quickly—providing a stealthy cardio workout.

THE VIBE: Backyard Olympics meets…the actual Olympics!

Best Badminton Racquet

Yonex AstroX 88DBest Practice Shuttlecock

Yonex Mavis 300 Yellow Nylon Shuttlecocks (6)Now 31% Off

Best Portable Badminton Net

Boulder Portable Badminton Net

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PING-PONGTHE BASICS: Also known as table tennis and played with a mini paddle and a small plastic ball on top of a stationary table.

LEVEL OF DIFFICULTY: Physically easy, mentally easy

WORKOUT TYPE: Low intensity, low impact

ACCESSIBILITY RATING: C: If you can’t find a table, it will cost you a few hundred bucks to buy one.

BENEFITS: Improved coordination without the higher physical demands of other racquet sports.

THE VIBE: Your go-to cruise ship activity.

Best Ping Pong Paddle

Killerspin JET 200 PaddleBest Ping Pong Balls

Stiga Tournament Quality 3-Star Balls (24 Pack)Best Ping Pong Table

Joola Inside Professional MDF Indoor TableNow 7% Off

For more ping-pong gear, find our favorite ping-pong tables here and paddles here.

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PICKLEBALLTHE BASICS: Played with a paddle and a hollow plastic ball with holes on a small court that’s about a quarter the size of a tennis court.

LEVEL OF DIFFICULTY: Physically moderate, mentally moderate

WORKOUT TYPE: Moderate intensity, moderate impact

ACCESSIBILITY RATING: B: Courts are popping up everywhere, but you’ll likely wait in line for them.

BENEFITS: The social benefits reign supreme while still giving you a great workout.

THE VIBE: “In da clurb court, we all fam.” (It’s a meme. Contact your local teen.)

Best Pickleball Paddle

SELKIRK SPORT Selkirk VANGUARD Power Air – EpicBest Pickleball Shoes

Babolat Jet Mach 3Best Pickleball Ball

Franklin Sports Franklin Sports X-40 Pickleball Balls, Bucket of 36 USAPA Approved BallsNow 17% Off

For more pickeball gear, find our favorite pickleball shoes here, paddles here, balls here, shirts here, and accessories here. Then download our Ultimate Pickleball Workout Plan.

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RACQUETBALLTHE BASICS: Instead of using a net, players bounce a rubber ball off the court’s walls and ceiling using a narrow stringed racquet.

LEVEL OF DIFFICULTY: Physically difficult, mentally difficult

WORKOUT TYPE: High intensity, high impact

ACCESSIBILITY RATING: C: Declining popularity means new courts are hard to find.

BENEFITS: With no wall off-limits, you’ll develop keen spatial awareness and hand-eye coordination.

THE VIBE: Your dad’s dad’s favorite pastime.

Best Racquetball Racquet

Head Intelligence G.165Best Racquetball Ball

Penn Ultra-Blue Racquetball (3 Ball Can)Best Shoe for Indoor Courts

Head Motion Pro Pickleball Sneaker

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SQUASHTHE BASICS: Think racquetball but no ceiling play, and with a narrower racquet face, a longer racquet stem, a smaller rubber ball, and a smaller court.

LEVEL OF DIFFICULTY: Physically difficult, mentally difficult

WORKOUT TYPE: High intensity, high impact

ACCESSIBILITY RATING: B: You might struggle to reserve the few courts in your area.

BENEFITS: Focusing on “deception” in your shots provides mental stimulation while you work up a sweat.

THE VIBE: Nobody puts squash in the corner. It’s coming for the LA28 Games.

Best Squash Racket

Head Nano Ti 110 Squash RacketNow 15% Off

Best Squash Ball

Dunlop Progress Pack of 3 BallsBest Squash Shoes

Asics Gel-Rocket 11

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PADELTHE BASICS: Played on a small court enclosed by four glass walls, with a net and a rubber ball that’s less bouncy than a tennis ball.

LEVEL OF DIFFICULTY: Physically moderate, mentally moderate

WORKOUT TYPE: High intensity, high impact

ACCESSIBILITY RATING: C: The sport is rapidly growing, but courts are available only in select locations.

BENEFITS: The combo of net and wall will put your speed and agility to the test.

THE VIBE: Pickleball’s posh Gen Z cousin.

Best Padel Racket

WLSRW Padel Racket Carbon FiberBest Padel Balls

Dunlop Pro Padel, 3-Ball canNow 11% Off

Best Court Shoes for Lateral Movement

Nike Zoom GP Challenge 1For more padel gear, find our favorite padel shoes here.

*A to F, with A = great and F = terrible. Equipment and court reservation fees will vary depending on the brands/models purchased and the location.

*We built this guide with the help of Alex Rebeiz, racquet sport expert and owner of Cascades Tennis in Aspen, Colorado, and Dan Gottlieb, padel instructor and avid racquet sport player.

This article originally appeared in the March/April 2025 issue of Men’s Health.

Want to learn more about how racquet sports can increase your healthspan and lifespan?

Cori Ritchey, C.S.C.S., is an Associate Health & Fitness Editor at Men’s Health, a certified strength and condition coach, and group fitness instructor. She reports on topics regarding health, nutrition, mental health, fitness, sex, and relationships. You can find more of her work in HealthCentral, Livestrong, Self, and others.