The Over-40 Game Plan: Pickleball Fitness, Recovery, and Winning Tips

Pickleball has exploded in Malaysia and across Asia in the past few years and one of the most beautiful things about the sport is that it welcomes players of all ages. It’s not unusual to see a 20-year-old battling it out with someone twice their age, both equally competitive.

But here’s the reality: once you hit your late 30s or 40s, your body doesn’t bounce back the way it used to. The joints ache longer, recovery takes more time, and a weekend tournament can leave you limping on Monday.

Does that mean competitive pickleball is only for the young? Absolutely not. With the right approach, players over 40 can keep competing, improving, and even peaking in the sport. Here’s how.

1. Rest Is Part of Training

In your 20s, you could play four nights a week and still feel fresh. Over 40? Not quite. Rest becomes just as important as drilling.

• Plan your week: After a tournament weekend, take Monday and Tuesday off. Use that time for stretching, walking, or light yoga.
• Physio or massage: Regular maintenance keeps small aches from becoming major injuries.
• Listen to warning signs: Don’t push through pain, it’s usually your body telling you to slow down.
  
  

The best athletes don’t just train harder, they recover smarter.

2. Be Kind to Your Knees and Shoulders

Ask any seasoned pickleballer over 40 and they’ll tell you—knees and shoulders are the first to complain. That doesn’t mean you have to stop; it just means you have to be smart.

• Choose courts with good cushioning (multi-layered surfaces can make a world of difference).
• Invest in proper court shoes designed for side-to-side movement.
• Consider supplements like collagen, glucosamine, or omega-3 for joint support (always check with your doctor).
  
  

Small changes here protect you for years to come.

3. Fuel Like You Mean It

Tournament days are brutal, you can be on court for hours with only short breaks. Many players forget to eat, only to hit the wall mid-match.

• Keep it light: fruits, nuts, or protein bars in between games.
• Save heavier meals for after play and avoid oily, heavy food before matches.
• Reward meals are fine (yes, that post-final ice cream is allowed!), but balance it out with clean eating the next day.
  
  

What you eat has a direct impact on how you move, recover, and even think on court.

4. Stretch, Strengthen, Repeat

This is the one tip everyone knows but too many skip. Over-40 players will feel the difference immediately between a good warm-up and rushing straight into a game.

• Before play: Always stretch your back, hamstrings, and shoulders.
• After play: Do a light cool-down stretch, even if it’s just 5 minutes.
• In the gym: Focus on legs, core, and shoulders. These muscle groups stabilize your game and prevent injuries.
  
  

Think of it this way: stretching keeps you on court today, strength keeps you on court for the next 10 years.

5. Play Smarter, Not Just Harder

At some point, chasing every ball like a 21-year-old simply isn’t sustainable. But that doesn’t mean you can’t dominate.

This is where the soft game comes in with dinks, resets, drop shots. These shots don’t require raw power, but they frustrate and outthink opponents. Many top doubles players in their 40s and 50s thrive because they master control, not just speed.

Pickleball after 40 isn’t about limitations, it's about adaptation. With recovery routines, smarter training, and a shift in style, players can stay competitive and enjoy the game for decades. Think of it less as slowing down, and more as levelling up in a different way.


This article is an excerpt from our interview with Jason Tay 
Watch the full interview here.