Squash vs. Pickleball vs. Racquetball: Which Sport Offers the Ultimate Workout?

Looking for an exercise that combines intense cardio, strength training, and social connection? The answer might be closer than you think — and it definitely doesn’t involve a treadmill.

Actor Jon Hamm once said that he “absolutely despises” going to the gym but plays tennis as often as possible. Many of my patients share this sentiment — they can’t stand running on a treadmill but will happily play a racket (or other) sport until their legs give out.

After years of playing squash, I’ve discovered racket sports offer something a gym routine often can’t: great enjoyment mixed with serious physical benefits. The best one for you depends on your location and access, fitness level, and health goals.

Squash vs. Pickleball vs. Racquetball: A Tale of Three Sports

Let’s compare squash vs. pickleball vs. racquetball.

Squash packs the most intense workout, demanding quick sprints and constant movement within a compact court. In just 45 minutes, you’ll challenge many major muscle groups and push your cardiovascular system.

Racquetball is moderately intense with similar benefits. The larger ball and more forgiving court make it less demanding than squash, but it still provides excellent exercise.

Pickleball has surged in popularity over the past several years, particularly among beginners. It combines elements of tennis and table tennis, resulting in a lower-impact option that still improves coordination, flexibility, and strength, as well as offering cardiovascular benefits.

In Charlotte, you’ll find these sports throughout the area. Several racquetball and a few squash courts exist in Myers Park, Ballantyne, Waverly, and other neighborhoods. Pickleball continues to grow in popularity, with many courts appearing in both private clubs and public spaces throughout the city and surrounding areas.

The Weatherproof Workouts

If you play squash or racquetball, you’ll never miss a workout because of rain or heat. The indoor court creates consistent playing conditions year-round.

Pickleball courts often sit outdoors, which adds scheduling uncertainty. However, many facilities now offer indoor pickleball to meet its growing demand.

Squash vs. Pickleball vs. Racquetball: Intensity Levels

A typical squash match pushes your heart rate above 90% of its maximum. The sport demands:

• Quick directional changes
• Short sprints
• Rapid arm movements
• Hand-eye coordination
• Core stability and strength
• Lunges and squats

Your quadriceps, hamstrings, glutes, calves, and core muscles work continuously during a typical game. The heavier racket and faster ball speed engage more upper body muscles than some other racket sports, aside from tennis.

Racquetball sits between squash and pickleball in physical intensity. The larger court reduces squash’s constant start-stop action but still provides serious cardio benefits.

But don’t underestimate pickleball’s fitness benefits. Though less intense than its indoor cousins, it builds:

• Balance
• Hand-eye coordination
• Lower body strength
• Core stability

Time and Energy Investment

My typical squash session runs 45–75 minutes. This usually includes several sets of three games with short breaks between, each game lasting five to 15 minutes. Professional games generally last considerably longer.

All three sports let you control the workout intensity. Playing doubles reduces physical demands while adding social interaction and an additional challenge of avoiding collisions(!). Singles matches increase the overall physical challenge.

Safety First: Understanding Risk and Reward

Like any physical activity, racket sports pose certain risks. Smart precautions will help you maximize the benefits while minimizing your chance of injury.

Protection Matters

Eye protection is a non-negotiable for squash and racquetball. The small ball moves at high speeds in an enclosed space. Modern goggles are comfortable, and they don’t compromise vision.

Court Considerations

Playing surface affects safety. Squash courts feature polished wooden floors, reducing the risk of scrapes and surface-related injuries. Outdoor pickleball courts, often made of concrete or other textured surfaces, pose different challenges, particularly for joints and potential falls. For most sports, a warm-up, including stretching, is recommended to avoid injuries.

Physical Readiness

Each sport brings distinct physical challenges:

Squash demands excellent cardiovascular fitness. Your heart works harder here than in most other sports. Check with your doctor before starting if you haven’t exercised regularly.

Racquetball requires good mobility and quick reactions. The enclosed court means less running than squash but still tests your agility.

Pickleball offers gentler movement patterns. This makes it perfect for building baseline fitness or returning to exercise after a break.

How to Choose Your Ideal Racket Sport: Squash vs. Pickleball vs. Racquetball

All three sports beat sitting on the couch. Pick one that matches your current fitness level and goals.

New to racket sports? Pickleball’s slower pace can help you develop fundamental skills. Many of my patients who previously avoided exercise now play pickleball regularly. Try it out if you’re:

• Building basic fitness
• Looking for a social activity
• Returning to exercise after a break

Racquetball bridges the gap between pickleball’s accessibility and squash’s intensity. It’s ideal if you want a challenging workout without squash’s more rigorous nature. Pick it up if you’re after:

• Moderate intensity workouts
• Indoor, weatherproof exercise
• A balance of cardio and strength training
• Fewer technical demands than squash

If you’re already in good shape and want maximum physical benefits, squash offers a complete workout. You’ll build endurance, strength, and agility in every session. Try it if you’re ready for:

• Maximum cardiovascular benefits
• Full-body muscle engagement
• Quick, intense workouts
• A lifetime sport that grows with your skills

The best exercise is the one you’ll stick with. These racket sports offer things traditional gym workouts often miss — fun, social connection, and measurable progress.

Ready to improve your fitness through a racket sport? Contact your Signature Healthcare physician to discuss which option fits your health goals and fitness level.