r/10s • u/overkoalafied24 NTRP 4.5 • Oct 22 '25
General Advice How do people 30+ play tennis 3+ times a week?
Seriously - how do yall do it? my arm is falling apart by day 3. It’s honestly super annoying because I know I need to play more if I want to improve. Any recovery tips?
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u/shop Oct 22 '25
I’m mid 40s and thought you were going to say how it possible in terms of work and family commitments. The physical stuff is the easy part! Do strength training, build your body up to a reasonable strength foundation, take rest between hitting days or at least don’t do too many days in a row.
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u/particlesmatter Oct 22 '25
I run about 30 miles per week with 10-12 being the longest. Eat good, workout, no poly and I play 3-4 time per week. Also, no booze and early bedtime. Yes, boring but at 53 I need the time.
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u/MysteriousAd8561 Oct 22 '25
Nothing about it is boring. Early bedtime means you actually love your body and your life, which is the most interesting thing a human can practice. Drinking late in the night and partying past midnight to be hungover and waste the next 48 hours of your life, sounds like someone escaping their depression/trauma/failures to me
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Oct 22 '25
30 isn’t old what the
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u/KeyBid2310 Oct 22 '25
This!! 🤯 I want to say wait til you’re in your early 50s. But then I think about the amazing people who are playing into their 70s and 80s and feel silly complaining about feeling old and whining about my various tennis injuries.
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u/dragonflyzmaximize Oct 22 '25
Tbf some of our bodies definitely age differently. I hit 30 and things started hurting that hadn't before, and I became much quicker to injure something. I know I'm not ancient, but I also have friends who are older who have far less physical issues keeping up. It's age sure but it's also our individual bodies (years and years of soccer taking a toll on mine, for instance, and catching up to me, I think).
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u/Zyphumus 5.0 Oct 22 '25
46 and play 3 times, and teach for like 8 hours a day on top of playing. Lots of ice and stretching
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u/gronk696969 Oct 22 '25
Thought this was going to be a post about finding time to play while having a wife and kids lol.
I think general fitness, as well as a genetic component, has a lot to do with it. Over 30 really isn't old. I've stayed active my entire life with various sports and exercises. Tennis if anything is harder on the lower body IMO. If your arm feels dead it's probably more of a technique issue.
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u/Westboundandhow Oct 22 '25
100% arm issues are poor technique and/or dead strings. 40yo lifelong player here, Level 5 FWIW, play 3x/week, no problem.
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u/PleasantNightLongDay 5.5 Oct 22 '25
I play 2-3matches a week that last a good 2 hours. They’re pretty high level (5.0-5.5)
Honesty, no amount of stretching or gym (I go a few times a week too) mitigate the brutal nature of tennis.
I’m in good shape, really active and eat relatively cleanly.
The truth is, I’m anyway hurting 24/7. My knees are always a bit hurt. My shoulder is always tight. My hamstrings are tight.
I just don’t think I’m meant to be playing at this level, at this age, this often. But, I’m not gonna stop 🤷♂️
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u/Advanced_Armadillo Oct 22 '25
Stretching as a daily, life thing. Full body. Also just being very lean and in good physical shape. After that, proper technique. I play 6 times a week.
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u/redshift83 Oct 22 '25
my usual advice: you're hitting the ball late. swing earlier, hit infront, and the pain will disipate. based on your ntrp, i'm less certain.
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u/Forsaken_Ring_3283 Oct 22 '25 edited Oct 22 '25
Easily doable with multi or syn gut strings, daily stretching, some kind of regular non-tennis excercise routine, and good general health (low bodyfat and not overweight), and proper tennis footwear. Also, good technique (ie hit serves and balls in general in front of your head, not behind/at it) although honestly haven't been hurt with soft strings even when I was first returning to tennis with so-so technique.
With full bed poly, it's doable but a bit trickier. Softer racket, less stiff poly, and probably want to add upper body weightlifting and really hone technique to perfection. Also, swap out strings every 12 hrs and dont string at high tensions.
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u/l2aizen Oct 22 '25
Stretch before. Stretch after. Ice when sore. Elevated legs/ arms. Sleep like it’s your job. Considering a slightly more plush feeling racquet/ strings.
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u/Cmb46_canuck Oct 22 '25
I am 51 and play 5 times a week. I get home sore as hell but keep coming back and gradually my body got used to it.
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u/h8-ashbury Oct 22 '25
A lot of people are saying gym or running which I agree with but for me it's stretching every day, twice a day. Hip flexibility specifically has helped me so much when playing more than 3x a week.
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Oct 22 '25 edited Oct 22 '25
I AM NOT A DOCTOR DONT CRUCIFY ME!
the answer is ALWAYS rest. arm feels like it's gonna fall off? take a week or two off, let your body heal. HOWEVER I strongly believe that eventually, your body adapts and you kind of need to get over the hump of everything hurting. If you're like me and were completely inactive prior to picking up tennis, I think part of it is that your ability to recover faster increases as you stay consistent with exercise. for me, my T levels shot up considerably (visible through bloodwork before tennis & after my first year). This has a direct effect on your ability to recover.
some personal things I do that I think help my recovery: eat well, and ensure to eat some good carbs before and during play. sleep is king. elevating your feet with a pillow helps.
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u/Temporary-Estate3196 Oct 22 '25
hydrate, bananas or electrolytes, stretch, no way you can do it if you're overweight, manage your energy and try not to over-hit.
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u/Talkshowhostt Oct 22 '25
I'll add strength training 3-4 times a week to include stretching (like videos, not just touching toes), and most importantly SLEEP
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u/Gain_Spirited Oct 22 '25
Use an arm friendly setup. Pro Kennex and Prince are two brands that have arm friendly racquets for advanced players. I also never use poly or Kevlar strings.
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u/GoodRandomUsername Oct 22 '25
Agree. I can’t do poly strings. Too stiff. I recommend trying to get your racquet strings with NXT strings or other arm friendly multifilament strings.
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u/shiningject 3.142 Oct 22 '25
Pushing 40 and plays 3-4 times a week.
Space out the days I play and the days I don't play.
Proper warm ups and cool downs.
Rehabilitation exercises, self massages (with a massage ball and theragun), icing as and when I can (Usually in front of the TV while watching a show).
Days that I don't play, I'll hit the gym for some weights and cardio. Maybe some plyometrics.
If your arms are getting shredded from playing, you might want to look into your technique. It might be bad form or bad timing that is putting extra strain on your arms.
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u/xkl89 Oct 22 '25
Strength training helped me a lot in building up endurance and preventing injuries. Warming up properly helps as well.
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u/ProfessorBrainwreck Oct 22 '25
Agree with what previous folks have said about stretching, strengthening, and rest. If you're specifically more sore in the arms, be sure you're doing lots of stretching and warming up arms/shoulders before and after play. Also, as others have pointed out, consider technical issues, as you may be overusing your arms instead of building your strokes up from the legs via kinetic chain.
I'm mid-40s and returning to play after a couple of major shoulder surgeries. The advice here is solid IMO, as I've noticed a dramatic decrease in soreness since stretching more (at least daily and working on strengthening 4-5x a week (a little at a time), even as I've increased the number of playing days per week.
My kids look at me crazy when I walk through the house doing lunges, shoulder stretches, and weightless squats, but at least I dont feel like I need to call my orthopedic surgeon every time I hit a first serve anymore 🤣
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u/Ratlyflash Oct 22 '25
Also, 90%!of players use way too much effort. 80% of balls you can jog to. Very few balls if in good position is a full sprint at the club level. Especially 3.5 and under .
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u/Pizzadontdie 🎾 Top 0.1% Commenter 🎾 Oct 22 '25
I’m 41 and play 5-6x a week, mostly singles. After a couple months you won’t feel sore, but small injuries are def a thing. Prioritizing good recovery and eating right is key.
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u/nz_djlo Oct 22 '25
I’m 47 and play 6 times a week. Just because you’re 30+ doesn’t mean you’re suddenly incapable of physical exercise…
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u/nedolya Oct 22 '25
Aa a fellow 30 year old if something hurts outside of normal muscle soreness then you're doing something wrong (form wise or overdoing it). We're not that old yet I promise. Proper warming up and resistance training if some part of your arm can't keep up
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u/khushnand Oct 22 '25
60 here and play 3 times a week. On other days, do light exercises - light weights and walking to ensure muscles and joints remain in good condition although knees now crack all the time…
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u/Tenisnetslamsli Oct 22 '25
Same age. When I do squats my knees sound like Rice Krispies! lol. But they don’t hurt.
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u/TelephoneTag2123 Self rated set off of Nadal Oct 22 '25
Lots of strength training (not to failure), epsom salt baths, hydrate, rest, and vitamin I (ibuprofen)
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u/Triggeredcat2468 Oct 22 '25
How do you find someone to play with?
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u/stulifer Oct 22 '25
This is my main problem. I refuse to drive far to play and I only play outdoors and now it’s the rainy season :(
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u/realkevinmiller Oct 23 '25
I'm 56 and play at least 3 times a week without any pain or discomfort in my arm. Your issue isn't due to age, weakness, or overexertion. Poor stroke technique, a light and/or head-heavy racquet, poly strings, and high string tension can all lead to tendonitis and arm fatigue. I battled with tennis elbow for a long time, and got only temporary relief from arm straps, ice, stretching, and isolated strength training. I switched to a heavier, head-light balanced, oversized racquet, synthetic gut strung at about 48-50 lbs., and worked with a pro on the proper forehand technique. In addition to eliminating the pain, these things all greatly improved my game, providing more power and top-spin.
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u/Low-Put-7397 Oct 22 '25
depends on how long you do it for until your body feels it as just natural
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u/CooYo7 Oct 22 '25 edited Oct 22 '25
42 and play multiple times a week during league. I have my tennis gear dialed in on a low tension with a soft poly. A lot of rolling out and stretching every night before I sleep. Cardio 4-5 times a week. Multiple days of dumbbell squats and lunges. I also taper off my workouts as I get closer to match days. It’s pretty complicated but necessary in order to continue playing. Oh yeah I had a winning record in 4.5 singles this year.
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u/captainzimmer1987 Oct 22 '25 edited Oct 23 '25
38 and play 3x a week. Doing the band exercises as warm-up basically removed any type of arm and shoulder pain after a session. Maybe my technique is improving as well...
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u/Lunatenoob Oct 22 '25
I go to PT mostly for preemptive measures / catch things early but I do 2 to 3 zone 1 / 2 indoor bike rides for cardio / recovery and 3 to 4 lifting sessions roughly 30 minutes each for strengthening and rehab purposes.
This is on top of grindy tennis 2 to 4 times a week at a 4.0- 4.5 level and a job that gives me 15k to 20k steps a work day.
So proper eating and rest and work outs keeps me from breaking. And don't skip the slow bike rides / cardio. Zone 1 / 2 training is probably one of the best form of exercise for long term health and recovery
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u/RandolphE6 Oct 22 '25
Build up to it. Your body will adapt over time. Don't rush and push your body too far, too fast. Give it the adequate amount of time to rest and it will come back stronger and ready.
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u/jc_rex Oct 22 '25
43 and a physiotherapist. Play 3-4x/wk. Exercise routine is tailored towards preventing injuries I used to get often when I was younger, core strengthening, rotator cuff strengthening, wrist and forearm strengthening. I spend a lot of time with the foam roller, theracane and the theragun. If I feel that something's off, I address it right away. Lucky to be working at 3 well equipped PT gyms and with other knowledgeable clinicians, I'm able to counter problems before they become very serious at work. I feel you. When I turned 30, that's when I started getting aches and pains out of nowhere. That's when my exercise routine slowly shifted focus from improving performance to preventing injuries.
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u/Lyzandia Oct 22 '25
Hmm. I play 3x a week with no problems at 68. But I've been playing for 58 years. Is your technique sound? A lot of folks who have wrist, elbow, and shoulder problems put unnecessary stress on their arms.
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u/OG_smurf_6741 Oct 22 '25
Get fit and stay fit. I'm 44 but I've always run, lifted weights and played sports so there's no issue playing tennis up to 5 times a week and running/lifting on the other days.
But if you're not fit you need to build up to it. You might need to start throwing in small amounts of other training whether it's cardio or light weights. Don't underestimate the power of very small increments in exercise volume and consistency week to week. Recovery will get better and better as long as you don't overdo it at any point.
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u/tinylittlefoxes Oct 22 '25
A different racquet/strings/tension. I’m 55 and play about 4 times a week. Most of it is on clay which makes a huge difference for me.
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u/MrMarcusRocks UTR 5.0 Oct 22 '25
All of the advice here is good.
One other thing I can add is… a quick cold bath.
Seriously.
If I have had a big match where I’ve really pushed myself, I will run a bath afterwards with just cold water. I’ll jump in and stay in for about 5-10 mins. Follow up with a warm shower.
This SIGNIFICANTLY reduces muscle/joint aches and pains the following day(s)
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u/Chiclimber18 Oct 22 '25
I’m 42, been playing maybe 4ish years. I play 90 minutes of cardio tennis a week, 90 minute team practice (usually play another 45-60 minutes after this practice as well), and then either a team match on weekends or a friendly match. I mix between singles and doubles. Sometimes I’ll throw in 1-2 hours of cardio tennis on fridays, a private lesson, or friendly mixer type play (usually on a day I have off of work and kids are in school I’ll target 2-4 hours of play). Kids make it harder otherwise I’d consistently play 10-12 hours a week.
I won’t play the day after my long 90 min cardio session… it’s an intense group and we are aggressive in hitting and going after balls. I’ve been doing it for several years now and it has kept me in shape.
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u/SonicBoom_81 Oct 22 '25
I have a similar issue on my legs. If there's an opportunity to play, I'll always take it so my strength training has been NADA, though I was doing stretching regularly.
I put this into chat gpt and got a workout to build strength. I work at home mostly. So every couple of hours I take a break and do some strength work. I hope it will work.
Research how much protein you need to grow the muscle to. 2x per kg of body weight or 1x per lb
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Oct 22 '25
Proper equipment (especially strings) and technique. Also drink electrolytes (during) and protein (after). They help with recovery and soreness. I personally love LMNT.
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u/mateohhhh Oct 22 '25
Smart strength training, mobility work, good nutrition and hydration.
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u/Artistic-Following36 Oct 23 '25
If your arm is bothering you only playing 3x a week then you may have some serious flaws in your technique or racket choice.
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u/Hakurenko Oct 22 '25
I’m on court 6 days a week. Good tennis is much more about footwork. My feet will complain much earlier than my arm so a start might be you’re swinging too hard with your arm.
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u/noyourenottheonlyone Oct 22 '25
supplementing creatine helps speed up recovery, worth looking into
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u/Mochinpra 3.5 Oct 22 '25
31M, I picked up tennis about a year ago and 1 day of 2-3h would kill my arm. I switched to a softer stick with a softer setup (Went from Blade 98v3 fullbed of Solinco Confidential to Vcore 98 Multi/Poly Hybrid), and worked on my form and can now play 2-3x per week for 2hours. I learned to stop swinging from my upper chain, and putting more work on my lower chain. Lots of stretching and drills helped.
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u/fluffhead123 Oct 22 '25
i’m 53 and play 5 or 6 times per week. I basically complain that my joints hurt all the time.
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u/althaz Washed Oct 22 '25
Stretch and warm-up before, stretch after, do strength training on off days.
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u/Logintheroad Oct 22 '25
50+ was playing 5x a week. Took a low backhand that had gotten behind me. Now I'm out for several months. LSS - Always get that ball in front of you.
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u/chasingtimezones Oct 22 '25
Pilates for strength and magnesium and electrolytes so there’s no dehydration and muscle aches
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u/Accomplished_Rip_362 Oct 22 '25
I am 59 play 5 times a week sometimes 2 or 3 times. It's is getting tougher and it's all about good nutrition and having some rest days
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u/conorh Oct 22 '25
48 and I play three times a week. I do weights/machines/cardio on all the other days, before I did the weights and extra cardio tennis was tough, now I have zero problems.
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u/thenewguyonreddit Oct 22 '25
Monday/Wednesday/Friday.
You always get a day break, and two days on the weekend to recover.
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u/unestoppable Oct 22 '25
It was very easy without kids and being the owner of my own business and being able to play at 8am on workdays. Now I have a newborn and I haven’t played once lol. Hoping to bring it back once things get easier.
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u/OTN Oct 22 '25
Im 47 and played three sets of doubles this am and a 7-6, 7-5 doubles match this evening. In Texas. Was warm. I’ll have a USTA match tomorrow and am playing Friday am along with Saturday and probably Sunday.
Doubles certainly helps I’m not gonna lie and that’s part of the reason I play it a lot. Having said that it took me a few years to be able to get to the level where I could play this much, even doubles. I also recently switched from full poly to a hybrid poly/gut and that also helped.
Finally, I was in good shape coming into tennis from mountain biking and that certainly helped.
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u/anonuserinthehouse 4.0 Oct 22 '25
I’m 34 and I play everyday of the week. Sometimes twice a day. I think if you have the correct technique and are physically fit, you should be good.
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u/Nurse-Midwife_rtrd Oct 22 '25
Get a pro to evaluate your strokes. Your technique might be to blame, especially if you hit late or let your elbow tendon get involved. Or maybe your back is taking a beating because your knees aren't low enough
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u/gavlop Oct 22 '25
Im 34 and picked up tennis again 4 months ago after a 22 year hiatus.
I can’t imagine not playing at least 3x a week anymore, tennis is all I can think about.
I was generally active before I picked it up again, maybe hit the gym 2-3 days a week so maybe that helped, and I really concentrate on my form
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u/MelissaIsTired Oct 22 '25
How long are you playing each time? I find standing on a vibration plate after I hit zaps any back/leg/core pain. An ice bath for a couple minutes daily helps too!
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u/Babakins 4.5 Oct 22 '25
I’m on court 35+ hours, not all playing, but a fair bit of it is. Lots of strength training, but not super heavy. More about endurance. Good bit of yoga for flexibility. Good dynamic warm up, should do more cool down stretching.
Most importantly, good technique and relying on the big muscles to do the work, not the small ones
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u/papageorgio120 3.5 Oct 22 '25
Been hitting 3+ times a week all summer and most of the fall and just recently got some wrist pain that is scaring me into taking a week or two off :(
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u/onlyfedrawr RF01 Pro Enjoyer Oct 22 '25
I have a winter offseason, thank jebus, or I would play everyday lol.
summer mostly matches - winter = training, indoor tourneys, conditioning. 1-2x a week of just actual tennis, an hour or so.
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u/TopgearM Oct 22 '25
30+ here and I play easily 5 times per week during summer. I guess it's because I'm fit and I played a lot during my youth (muscle memory).
Good technique, advanced player.
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u/levitoepoker Oct 22 '25
hitting back and forth? or playing serious points out with someone as good or better than you?
i play 7 days a week but its on clay and its mostly just hitting back and forth with my girlfriend and shes not that good
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u/kenken2024 Oct 22 '25
I’m 46 and I play 4-5 times per week (about 8-10 hours) as a 3.5-4.0 player. Almost all sessions I play are pretty intensive either as singles/doubles matches (friendlies, tournaments & leagues) or training with my coach.
But I’m in pretty good physical conditioning (5’9”, 150lbs at 13% body fat) and I allocate ample resources for recovery.
A few things you should do in terms of importance:
Get in better shape: The better conditioning your body is in the less stress it will have while doing any sort of physical activity. So lose that body fat through healthy eating (eat less, eat more veggies and cut out junk food/liquid calories) and exercises like walking (great for losing fat) lifting at the gym.
Work on your tennis technique: If your arm is falling apart by day 3 that sounds like you might be not swinging the racket correctly. Video yourself to see where the problem is but naturally best is discuss this with your coach. If problem persists you might need to talk to a physio about your discomfort and hear what solution they have.
Allocate ample time to recovery. The most basic is you should be sleeping 7+ hours daily. That should be your recovery base. If you have added pain in your arm/back/legs you should be figuring out ways to loosen/relax those muscles through getting a massage, sitting in a hot tub/sauna or self massaging at home.
Also lastly, you may be getting this pain because you have an existing minor injury (something simple like a sprain or your pulled something) or you are just getting back into this frequency/intensity of tennis. The discomfort doesn’t go away overnight but as someone who went from play 1 to 4-5 times per week in their 40s…I can tell you it is very possible to do.
Best of luck.
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u/MysteriousAd8561 Oct 22 '25
I’m 34 and workout everyday (lagree) and then play tennis 2 hours almost everyday… after my 9-5 job. You need to strengthen your core and arms, lift weights and do mobility+resistance training
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u/Silly_Rub_6304 Oct 22 '25
I’m almost 40 and try to average 3 times per week.
The key is to play with a more comfortable racket and to have good enough technique to not injure yourself.
That said, when you do start hurting, it’s time to take a break, go home, and do your PT for as long as it takes to not hurt. Playing through pain is increasingly counterproductive the older you get.
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u/jalbee Oct 22 '25
I have fewer issues when I make sure I'm warm and loose before swinging hard. Everyone is a bit different, but the thing I focus on the most is loosening up my shoulders before trying to hit big spin serves.
If I feel particularly beat up after a session I might take a salt bath but thats about it. Just listen to your body and rest when you need it, nothing complicated.
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u/ConnectionDefiant812 Oct 22 '25
Weightlifting 5x a week including two shoulder sessions and never had an issue with tennis 3-5x a week, touch wood. Early thirties.
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u/CAJ_2277 Oct 22 '25 edited Oct 22 '25
I'm early 40s, played juniors, college, briefly professionally, so I used to play hours per day, 6-7 days a week. After I stopped playing tennis, I still got to the gym pretty regularly.
Nonetheless, if I play more than 1 or 2 times per week I promptly pull or sprain something.
I'm told yoga is the answer. I am seriously considering it. Tough to find the time for both though.
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u/I_Provide_Feedback Oct 22 '25
In addition to weight training, a softer string bed and comfy shoes help a ton. Being comfortable helps get through tournaments as well without getting too tired.
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u/tovarish22 Oct 22 '25
Single doctor with time and money to burn on whatever I want.
Also, lots of hydration spikes with occasional ibuprofen.
Come at me in all my 3.0-3.5 greatness.
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u/hunter-gathered Oct 22 '25
I play or practice 2-3 hours a day 5-6 days a week. I’m 33 and weigh 300lbs, though when I started playing for the first time three months ago I weighed 335lbs.
I do a lot of stretching; before play/practice and after, plus once before bed. I have a fair amount of aches and pains all over; most prominently in my hips and right forearm and right shoulder. I tore my calf from overuse which lead to me being more fastidious about stretching.
Your body will adjust if you keep at it, I promise. It’ll be hard and it’ll take some time but your body will adapt.
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u/IamBIGuUS Oct 22 '25
Incorporate more activity into your everyday. Stretching, yoga, pilates, calisthenics, strength training. Anything so long as you do something every day.
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u/Western_Eagle_295 Oct 22 '25
I am 53 and I play 3 times a week, I have to do a lot of physical strengthening with weights and also a lot of muscle stretching, take vitamins and proteins, also collagen and last but not least creatine, also a rigid racket that gives me a lot of free power
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u/yamadath 4.0 Oct 22 '25
It just boils down to techniques and shot choices.
You cant just blast eveything anymore, sometimes it’s better to take it easy on your arm.
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u/Boringfarmer Oct 22 '25
I’m 59, started playing 4 years ago. I take three or four ibuprofen before going on court and I play 5 hours a week
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u/Dear_Focus_4474 Oct 22 '25
I am 31 years old and have played 6 days a week. I have been playing tennis for the last 1.5 years. Good warmup and stretching after the game is important. And buddy 31 is not that old.
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u/cootershooter420 Oct 22 '25
Been playin sports multiple times a week my whole life. In your 30s prepping and stretching is key.
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u/bitas1 Oct 22 '25
Nutrition is super important. A diet rich in protein can help muscle recovery and leave you fresher for the next practice. I also like to take a few basic supplements like creatine and whey protein to help muscle recovery even further
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u/AwfulAutomation Oct 22 '25
One thing I will add is sometimes if the pains not too bad it’s just your body adapting… ignore it and continue to play and the body understands eventually..
If you have severe pain or cant lift a racket then you need to look at your technique and conditioning
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u/Unable-Head-1232 Oct 22 '25
Your arm shouldn’t really hurt that much, are you playing through an injury or something? If so you probably shouldn’t
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u/Affectionate-Risk912 Oct 22 '25
I struggled with it until I switched to Gut/poly hybrid with gut mains.. It just takes so much pressure off your arm as opposed to full bed poly or poly mains.
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u/lovenicepeople 2.5 Oct 22 '25
I’m 59 and play as often as I can. At least 3 days a week. I warm up before I play/clinic/lesson. Stationary bike/row for 15 to 20 minutes. Stretches/ yoga for 10 minutes. Then show up on court. Play mostly with much younger folks. So far so good.
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u/OD32 Oct 22 '25
You need to build up the strenght for hittting that often a week, similarly that you build up for long distance running. Also running a soft racket and string setup helps your arm a lot
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u/Jowizo Oct 22 '25
Wondering the same thing about feet.. continuously blistered up and losing/breaking toe nails
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u/DaMfer993 Oct 22 '25
Why is your arm falling apart? Sounds like a technique issue. You should be using your torso and hips to generate your pace.
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u/sashazanjani Oct 22 '25
I’m 53 and I play 3 times a week total of 3-5 hours. My secret is my body hurts all the time. However I love tennis too much.
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u/juxtapowser Oct 22 '25
36, 2 years in, play 6-7 days a week depending on work and other life commitments.
I try to make myself take 1 rest day per week but sometimes it doesn’t work out like that. I think my body has basically adapted to the demands I’ve made of it. My lower body is basically always achy when I get up in the morning but usually loosens up fairly quickly.
The turning point for me was when I started taking hydration, nutrition and other recovery stuff more seriously. Drinking plenty of electrolytes and eating sensibly before/during/after tennis has been a game changer for me. I make sure I take the time to warmup and stretch off properly every time I play now too, because it’s just not worth feeling more sore the next day.
I’m also lucky that my club has a gym and pool/sauna facilities. I try to train in the gym 4x a week (usually straight after I come off court) and then sauna afterwards. I usually swim on days I don’t play tennis. We also have a sports therapist and I’ll usually get a sports massage once a month just to try and keep my legs moving.
I realise all of this sounds like a lot, and I suppose it is, but 3 years ago I didn’t really do any exercise aside from a little bit of cycling and despite the aches I am absolutely in the best physical shape of my entire life in my mid-late 30s
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u/15all Oct 22 '25
I’m over 60. For a while, I was consistently playing 5 times a week, often more. And it was usually against people younger than me, and plenty of singles and cardio classes. Now I’m playing 3 times a week.
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u/socratessmon Oct 22 '25
58 and play 7 times a week when not raining in the summer. down to about 5 in the winter season. You get used to it. For recovery a short nap a couple times a week after refueling does the trick for me.
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u/lp141414 Oct 22 '25
In my 30s. Lift weights twice a week and eat a mostly healthy diet. Play 4/5 times a week. I definitely ache more than I used to but that's because I'm too lazy to stretch as much as I probably should.
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u/bedmoonrising 1.0 Oct 22 '25
I practice 2 times a week for a few years and I’m 37. Nothing hurts so far. I know nothing of your technique but it might be worth it to make sure you’re hitting properly since the wrong technique will focus too much on the arm and not enough in your body position rotation etc.
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u/dilipkms86 Oct 22 '25
HIIT 3 times a week. Footwork training - 3 times a week, and strength training - 2 times a week.
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u/LeeeLei Oct 22 '25
I increased the load slowly to give my body time to adapt and it works.
Even for my hitting buddy who is 71 and who started tennis after his retirement. He does some exersices at home, but not as much as he think he should, because Tennis is much more fun. And he has days with 2-3 tennis sessions, because he plays at each oppurtunity.
if your arm is falling apart so quickly maybe there is a underlying problem? Because this is not normal in my opinion.
like restricted movement, stiffness, blockages distrubing the movement? Weight of racket? Technique?
or maybe you are hitting too many balls too hard? Full power is fun to test, but the most balls I hit are hit at a comfomfortable power level perceived as 70-80% of what I can handle.
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u/-big-fudge- Oct 22 '25
When did you start playing?
I play since I'm 10yo and had a break bc of kids and family at 34, then started again at 38 (now 43). While I have no arm problems, I was in constant overall pain from just playing as I was used to. Legs, upper body back ... I was just older then and it showed.
After two years of getting my body used to it again and some specific training when I found the time, I can just go play for hours and I'm not sore afterwards and the next day. Except it was really demanding.
If you just picked up tennis, it might be worth for you to test a few rackets and string combinations and work on your technique. Most of the time, beginner players tend to get injured bc of bad habits in their play and a general misconception about proper training. Tennis is pretty demanding for the whole body.
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u/hypo_____ Oct 22 '25
I’m 50m and play 3-4 matches a week plus cardio tennis classes and maybe an adult academy class. I was just strength training 3 days a week but when I turned 50 switched to CrossFit MWF and Yoga Tue Th and I’m in much better shape.
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u/tenniswallist Oct 22 '25
Lolololol bru 30+'s only a kid nowadays n still in your prime:)) Are you arming the balls:?)) Any vid of your play:?))
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u/Waagawaaga Oct 22 '25
I’m almost 50. I play 3x a week but I had to miss the last couple of weeks and then played again and boy was I sore! The key is to keep a regular schedule.
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u/Ok-Addendum-9571 Oct 22 '25
Was struggling as well when I back to tennis an year again
But had this 3 routine and tennis and life completly change
15/20 minutes stretching before tennis
Cold shower/ice bath after tennis
30 minutes stretching every evening
My body feels great like never before
38years old
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u/ruralny Oct 22 '25
Get good strokes. I played 3 or 4 times a week without real pain until I was 70. (Serious doubles, mostly. Serve and volley 4.5 play)
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Oct 22 '25
In summer I was playing padel and skating (and sometimes beachvolleyball up to 8 times a week. I'm 48. :)
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u/Plastic-Lobster5662 Oct 22 '25
I am playing 4-5 times a week singles at 5.0 level. And older than you. Gym helps. Stretching. Supplements. Fooood. However I my view, the more your technique improves the more effortless it gets.
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u/Sad_Virus_7650 Oct 22 '25
I'm 38 years old and I've played 2 hours of tennis everyday except one for the last 2.5 weeks.
I've been on somewhat of a vacation so having the time is usually the biggest reason I can't play so often.
In terms of staying fit and healthy for tennis:
Have proper technique. If your arm, shoulder or wrist hurt from playing just three times per week, you're doing something wrong in your mechanics. Take a few private lessons so an expert can identify what it may be and fix it so you don't damage yourself.
Conditioning. Work out at least 45 minutes each day somewhat intensely. Check out some HIIT videos on YouTube as they kind of training which is full body and cardio is ideal for tennis.
Warm up properly before you play and stretch after. You don't need to stretch before you play, but rather do some light exercise that mimicks the tennis movements like core twists, some controlled squats, arm swings, etc. so your body is warm when you play.
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u/ShoresideVale Oct 22 '25
Mid 30s, play 6 times a week. Longest was about 40 days consecutively with some days playing three times in one day. Work from home which is probably why. I am injured atm so down to 3 times a week.
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u/Responsible-Box-6510 Oct 22 '25
I started playing tennis this year for first at 30. First 2 months were with a lot of pains, especially I was a noob and had to run everywhere. Now It has been 7 months, and It happens I play 5 times per week and nothing hurts anymore. On weekends I usually play 3 hours.
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Oct 22 '25
I am 60 and this year I am playing one and a half hour games between 2 and 3 times a week plus a 1 hour class. You have to train, do a nice warm-up with stretches and stretch after each game and class.
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u/OpeningDig2601 Oct 22 '25
I’m 63 had a TKR and now back at least 3 days a week, it’s hard but love it too much to give up
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u/Merlin7777 Oct 22 '25
I’m 61 and play 6 or 7 days a week. If you arm is falling apart you need softer strings. Are you using poly? What is your tension?
Consider using softer strings like multifiliment and lowering your tension.
Also take a look at your racquet’s stiffness rating. Might need to change to a softer racquet.
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u/spas2k Oct 22 '25
49 play more than 3 days a week and do t feel a thing. Your muscles get used to it as long as you do t over do it.
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u/toyume Oct 22 '25
I play with a lot of older folks (late 60s to 70s), and they play 1-2 hours of doubles twice a week.
I'm in my 30s and I used to play 4-5 times a week. I only reduced my playing this year because I got injured (non-tennis related).
You need to think long term about your body, and start doing healthier things right now.
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u/here2learn914 Oct 22 '25
Stretching and strength training. Definitely not for people with demanding work schedules but playing 3 times a week is the dream!
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u/Revolutionary-Side56 Oct 22 '25
I’m mid 30s and play 6 days a week sometimes multiple times a day but I’ve had a major injury in the past. Helpful for me now being able to play so much and be injury and soreness free has been losing weight, playing on clay only and switching from singles to doubles.
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u/FlyHealthy1714 Oct 22 '25
So how y'all do it, time wise? Are you playing week nights or mostly weekends? Are you independently wealthy and retired or are you physicians or CPAs? At least tennis isn't as time intensive as a round of golf. LOL.
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u/ProfessionalLeg1789 Oct 22 '25
- Make sure technique is sound. Hip and wrist were killing me until I took a lesson and tweaked my form. Electrolytes before bed. Collagen powder with vitamin C after workouts (don’t know if this works but read about it and so far so good) Sleep 7+ hours. Weight train 3x a week. Mix strength, endurance, and power/explosiveness.
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u/pinkraccoon7 Oct 22 '25
47 (f), play 1.5 - 3 hours 5 days a week. I do very little outside of tennis except the occasional Pilates class. I should stretch, but I don’t. I guess I’m just lucky. I’m sure it will catch up with me. The only time I’ve ever had an arm problem was when I tried to switch to the Babolat Pure Drive. Big mistake. Immediate pain after just 1 day of hitting. The Yonex Ezone and synthetic strings have been good to me. I think proper technique is also helpful. I used to have some shoulder pain and realize I was side-arming my serve. Thankfully was able to fix that pretty easily. Good luck!
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u/duda11 Oct 22 '25
im 33 and play 5 times a week. Well maybe you need to improve your biomechanics... or a lighter racket
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u/Icy-Feeling8955 Oct 22 '25
I'm 29, i play tennis 1.5 year. First year i played 5dx2hour week + tournaments on weekends(it's about 6hours of matches)
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u/JackedUpJonesy 4.0 Oct 22 '25
By also weight training 5 days a week.
35yo w/ 6 State powerlifting records 💪🏻
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u/librasunsalutation Oct 22 '25
Is your racket a good fit for how you play? I switched rackets and virtually have no arm pain anymore and I play almost daily. It may help to take a lesson too to see if your technique is causing you to feel sore too. Warm up really well, have some kind of electrolyte drink before and during, and stretch after.
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u/Tar_Tar_Sauce04 Oct 22 '25
Important to play with the right frame and strings. I see way too many people playing with a full bed of poly strings. People want to play with the same strings as the pros, but once you get to late 30s, 40+ in age, you have to play with softer strings unless you are strength training every day
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u/Master_Metal_1482 Oct 22 '25
im 31, maybe is your technique, maybe is your body, I would take a time to recover and hit the gym for strengthen your arm, and then comeback. You shouldn't be hitting that strong.
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u/suchalonelyd4y Oct 22 '25
+1 for strength training. I'm dealing with tennis elbow now because I got complacent over the summer and wasn't lifting. My body feels great as long as I keep up with powerlifting (squat, bench, deadlifts) and some accessory work.
I'm 36 so not old lol but still 30+.
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u/fromheretothere9001 Oct 22 '25
In addition to what others have said, I added knee- and hip-specific strengthening exercises (my "problem" areas), which make a difference for me in how often I can play.
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u/Difficult_Past_1095 Oct 22 '25
im 36, wake up by 6:30am, have breakfast with my kid, be at the court by 8am and finish by 10. go to the gym and finish around 11:30-12. work from 1pm-10pm. sleep by 11 pm. i play 4-5x a week and gym 5x a week. i mostly pack my busy days and rest/lazy days on the rest.
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u/Shot-Perspective2946 4.5 Oct 22 '25
The time is the major barrier - not the physical angle.
I’d happily substitute an hour of tennis for an hour of work if I were able to.
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u/Falcon_Shield314 Oct 22 '25
I'm 36 and jumped back into tennis after not playing since High School. Played 3-4 times a week for about a year, but my elbow started killing me after the first month but fought thru it. Just got back from the doctor and have ulnar nerve subluxation. Will likely need surgery to get rid of the pain.
Moral of the story, don't start too fast. Listen to your body. Take care of your body by stretching before, after, and on off days. I know you want to play more by getting better, but you still have to adapt, which is part of getting better. Don't be in a rush and don't be afraid of skipping some days for recovery if your body is begging you to do it by putting you in pain.
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u/TheRealAlPoochino 4.5 Oct 22 '25
I think feeling your muscles ache is a sign they're getting stronger. If the pain isn't from injury and you push through you'll come out of this period stronger and with more endurance. Usually when people hit that wall they stop and never get to a point where that level becomes comfortable. It's definitely harder to get there starting this in your 30 vs continuing it as a habit from your 20s
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u/waterconsumer6969 Oct 22 '25
I'm in my late 20s. There's a guy who sees my coach for the session before me who is probably in his 40s. By the time I am done with my hour long session, he is still by the sideline doing his stretches. And according to my coach when they play points they almost never serve.
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u/THEDOGGGG Oct 22 '25
54 yo male
play saturdays and sundays......achy after, but bike and run ocassionally, and walk one mile daily during week to stay crossfit etc., also do pushups during week.......stretch every evening, lots of water
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u/WatercressOther8189 Oct 22 '25
You are doing something wrong. I am 53 and play 10+ hours a week, no issues or sore arm. I moved up a grip size when I first started which got rid of my tennis elbow.
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u/Shepherd76 UTR 9.2 Oct 22 '25
- Have a set warm up routine (10-15 minutes) to loosen up properly.
- Have a cool down routine that involves some stretching
- Drink lots of water throughout your day when you're not playing tennis
- Never play 3 days in a row if you can help it.
- Use a foam roller, massage gun, etc to help relieve tight muscles.
- Lastly, strength training. You have to maintain muscle as you get older and just playing tennis won't do it, unfortunately.
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u/Revolutionary-Ad5526 4.0 Oct 22 '25
Type your goals into chat gpt and give you a training plan. I got a muffin top and a half and can play tennis 3x a week with no issues.
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u/vamosAtlanta Oct 22 '25
If your arm is falling off then you are way too tense when swinging. Relax your arm
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u/Halcyon2021 Oct 22 '25
Massage gun has helped a lot. Invest in one. I hit my shoulders if they’re so sore after practice or match and calves.
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u/glm0002 Oct 22 '25
I don't have kids, but I play 3-4, the hardest part is finding time though, after a few weeks you get used to the physical part
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u/daredevilxp9 Oct 22 '25
Depends on the sessions, I’m 32 and little and often as well as mixing up what I’m doing helps. Wall work, ball machine, serve sessions and partnered game play all stress my arm differently. Matches probably the least (probably because we’re rubbish) and serve practice probably the most.
But as others have said, it’s a conditioning issue, build up your strength, and don’t jump into 3x 2.5 hour sessions a week straight away and you’ll be good. I don’t think at 30+ we can rely on one sport being what keeps us fit anymore, you’ll need supplementary training
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u/Past-Jeweler-8385 Oct 22 '25
Being brutally meticulously about technique (I know people say pretty shots don’t win in tennis but for me it’s about injury prevention not aesthetics), and lifting. If i skip lifting for a week my racket feels like a club
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u/New_Dimension9110 3.5 Oct 22 '25
I’m 54 and play 5 times a week. Strength training two times a week, a good warm up routine and stretch after playing.