Fitness programme update – Get stronger

16th March 2017

We’ve got a great selection of training programmes now live on the site, with more being added periodically.

Whether you’re looking to focus on your speed, your endurance, or if you’re just looking for a general all-round physical boost, there’s a programme for you.

In this blog, the spotlight is on our beginner’s strength training programme.

If you’re a squash player seriously looking to improve your game then one area you’re going to need to address is your basic strength levels, as a sound base of strength is the foundation of all other athletic elements. Strength is an area often neglected by the squash player, however, no doubt due in part to the negative visions in many people’s minds of strength training equalling big muscles, weight-gain milkshakes, and tight vests!

These bodybuilding stereotypes have little to do with strength training as it related to the squash player. High volume, mass gain targeted training sessions, are very different to the more specific, functional type strength needed by the squash player.


Strength is crucial to all of our other athletic elements. With a good platform of strength, your lunge onto the ball will be more solid and stable, allowing you better control and a wider range of shot choices.

Speed and acceleration around the court is also improved, as strength is an essential precursor to power – it also provides the necessary foundation for safely moving onto the more advanced power-based exercises, such as plyometrics and Olympic lifts. Getting stronger will even help with your endurance, as the energy cost for each movement you make will be reduced due to the enhanced muscle capability, allowing for greater efficiency around the court and a better economy of effort.

Possibly the most beneficial effect a good strength training programme will have for the squash player though is increased resistance to injury. Stronger muscles are more robust muscles – it doesn’t matter how strong/fast/skilful you are as a player if you’re constantly on the sidelines due to injuries.

So check out our beginner programme for all of your strength training needs – including our FREE squat video, available to all of our registered members.


Gary Nisbet

B.Sc.(Hons), CSCS, NSCA-CPT, Dip. FTST 
SquashSkills Fitness & Performance Director

Looking for guidance to improve your Strength?

Check out the NEW 6-week Strength training programme that’s been designed to help you build foundational strength, providing the basis for all other athletic qualities!

Find out more