How to Start Playing Padel: Beginner's Guide for Women

Padel is quickly becoming one of the most accessible and enjoyable racket sports for women worldwide. This exciting blend of tennis and squash offers a welcoming environment that's perfect for beginners, women returning to sport, or anyone looking for a fun way to get active. With its sociable nature and lower learning curve compared to other racket sports, padel has seen a remarkable boom in female participation across all age groups.

Whether you're completely new to racket sports or looking for a fresh fitness activity, this comprehensive guide covers everything you need to know about starting your padel journey—from essential equipment and basic rules to finding women-friendly clubs and progressing with confidence.

What is padel? An introduction for women

Padel is a racket sport typically played in doubles on an enclosed court about a third the size of a tennis court.

The game combines elements of tennis and squash, using solid padel rackets (with no strings) and lower-compression balls that make the game more accessible for beginners.

What makes padel particularly attractive for women is its inclusive, low-impact nature. Unlike tennis, which can take years to master, padel allows newcomers to enjoy rallies and competitive play within just a few sessions. The court's walls are part of the game, giving players more time to react and keeping the ball in play longer—making for enjoyable rallies even for those new to racket sports.

The sport has experienced explosive growth globally, with participation rates among women skyrocketing. According to the International Padel Federation, nearly 45% of players worldwide are now women, attracted by the sport's sociable nature and welcoming community.

Why should women try padel? Health, fitness & community benefits

Padel offers numerous advantages that make it particularly appealing to women seeking an enjoyable way to stay active.

The sport provides an excellent cardiovascular workout that burns calories while being gentler on joints than many other activities. A typical session can burn between 400-600 calories per hour while building coordination, agility, and core strength. Unlike high-impact sports, padel minimizes stress on knees and ankles while still offering a complete body workout.

"I tried padel after struggling with knee pain from running," shares Michelle, a 42-year-old beginner who started playing six months ago. "It gives me the same endorphin rush without the pain afterward, and I've made an amazing group of female friends who support each other on and off the court."

Mental wellbeing and confidence

Beyond physical benefits, padel offers significant mental health advantages. The social nature of the sport reduces feelings of isolation, while the achievable learning curve boosts confidence as skills develop relatively quickly.

Many women report that padel provides stress relief and mental clarity. The focus required during play creates a natural "flow state" that acts as a form of moving meditation, temporarily clearing the mind of daily worries and responsibilities.

For those who find traditional gym environments intimidating, padel courts offer a more relaxed setting where the emphasis is on fun rather than perfect form or competitive pressure.

Community and inclusivity

Perhaps the most compelling reason women are flocking to padel is its strong social component.

The sport naturally fosters connections, with post-game conversations and community building being as important as the activity itself in many clubs.

Women's padel groups have flourished across the country, creating supportive environments where beginners are welcomed and encouraged. Many clubs offer ladies' nights, beginner sessions, or social mixers specifically designed to help newcomers integrate into the padel community.

The doubles format means you're always playing with a partner, creating natural opportunities for teamwork, encouragement, and friendship building—something that solo fitness activities often lack.

Essential equipment: What women need to start playing padel

One of padel's attractions is its low barrier to entry regarding equipment.

To begin, you'll need just a few essentials:

• padel racket (often called a "pala")
• appropriate athletic shoes
• comfortable sportswear
• padel balls (similar to tennis balls but with less pressure)

The good news for beginners is that most clubs and facilities offer rental rackets and balls, allowing you to try the sport before investing in your own equipment. This makes padel exceptionally accessible for first-timers wanting to test the waters.

How to choose the right padel racket

When you're ready to purchase your own racket, several factors deserve consideration. For women beginners, racket weight is particularly important. While professional rackets can weigh up to 380 grams, beginners typically benefit from lighter models between 330-360 grams, which reduce strain on the wrist and elbow while allowing greater maneuverability.

Racket shapes generally fall into three categories:

• Round rackets: More control-oriented, larger sweet spot, ideal for beginners
• Diamond rackets: More power-focused, smaller sweet spot, better for advanced players
• Teardrop rackets: A balance of power and control

For most women starting out, a round or teardrop-shaped racket with a weight under 360 grams is ideal. Brands like Babolat, Head, and Bullpadel offer excellent beginner-friendly options with good grip sizes for smaller hands.

Clothing and footwear tips for women

While padel doesn't demand specialized clothing, certain choices can enhance your comfort and performance:

For tops, moisture-wicking athletic shirts or tennis dresses work well. A supportive sports bra is essential, as padel involves quick directional changes and reaching movements. Many players prefer skirts or skorts with built-in shorts, though athletic leggings or shorts are equally appropriate.

Footwear deserves special attention. The lateral movements in padel demand shoes with good side-to-side support. Tennis shoes are ideal, but multi-court athletic shoes with non-marking soles also work well. Avoid running shoes, which are designed for forward motion and lack the necessary lateral stability for racket sports.

During cooler weather, layering with a light jacket or pullover is advisable, as you'll warm up quickly once play begins but may need additional warmth between games or during breaks.

How to play padel: Basic rules and gameplay explained

Understanding padel's fundamentals will help you feel more confident stepping onto the court for the first time.

Padel is typically played in doubles (two players per team) on an enclosed court with glass walls. The scoring system mirrors tennis: 15, 30, 40, game—with sets typically played to 6 games. However, unlike tennis, the walls are in play, adding a dynamic tactical element to the game.

Serving and returning the ball

The serve in padel differs significantly from tennis. It must be performed underhand, with the ball bounced below waist height, and hit at or below waist level. Players serve diagonally across the court, as in tennis, with two attempts permitted per point.

After the serve, the ball must bounce once on the receiving side before being returned. After this initial bounce, players can either hit the ball directly or play it off any wall on their side of the court—but the ball can only hit the ground once.

For beginners, focusing on consistent serves rather than power yields better results. A good starting technique is to hold the ball in your non-dominant hand, drop it to bounce, then hit with a smooth, controlled motion.

Using the walls

The strategic use of walls represents padel's most distinctive feature and biggest learning curve for newcomers. The walls can be used offensively or defensively:

• Defensively: When out of position, playing the ball off the back wall gives you time to recover
• Offensively: Deliberately aiming for specific angles where the ball will rebound unpredictably

For beginners, start by practicing simple wall rebounds before attempting more complex plays. Standing close to the back wall and gently hitting balls against it helps develop a feel for how the ball behaves after wall contact.

Key differences between padel and tennis

If you have tennis experience, you'll need to adjust certain habits when transitioning to padel:

• The underhand serve (no overhead serves allowed)
• Using solid rackets without strings (requiring different swing mechanics)
• The inclusion of walls as playable surfaces
• Smaller court dimensions creating a more intimate playing space
• No need to generate as much power (control and placement are prioritized)

Tennis players often find their powerful baseline groundstrokes less effective in padel, where softer touch shots and strategic placement yield better results. The good news is that tennis footwork skills and general racket-ball coordination transfer well to padel.

Tips and first steps for women beginners

Starting any new sport can feel intimidating, but padel's welcoming culture makes the learning curve more enjoyable than most activities.

Before playing, perform a proper warm-up focusing on wrists, shoulders, and lower body to prevent injury. A combination of light jogging, arm circles, and dynamic stretches prepares your body for the movements required during play.

Finding a women-friendly padel club or lesson

Look for clubs that specifically advertise beginner sessions or women's groups. Many facilities now offer ladies-only clinics designed to create comfortable learning environments. When researching locations, check their social media pages for photos of diverse players and explicit mentions of beginner-friendly policies.

Apps like Playtomic, Meetup, or Facebook groups dedicated to women's recreational sports can help locate nearby opportunities. Don't hesitate to call facilities directly and ask about their beginner programming or whether they can recommend coaches who specialize in teaching newcomers.

Group lessons typically offer the best introduction, providing both instruction and instant playing partners at similar skill levels.

Some clubs offer "introduction to padel" packages that include multiple lessons at reduced rates.

Practicing padel skills at home or with friends

Between formal lessons or games, several exercises can help develop fundamental skills:

• Wall practice: Using any flat wall (even without a court), practice gentle hits to develop feel for the racket
• Footwork drills: Practice side-to-side shuffling movements to improve court coverage
• Hand-eye coordination: Simple exercises like bouncing the ball on your racket help develop touch
• Wrist strengthening: Light wrist exercises with small weights or resistance bands prevent strain

Even 15 minutes of daily practice significantly accelerates skill development.

Many beginners find watching instructional videos helpful for understanding proper technique and court positioning fundamentals.

What to expect at your first game or lesson

Your first padel experience will typically follow this pattern:

The instructor will likely begin with racket grip fundamentals and basic ball control exercises before introducing simple volleys and groundstrokes. You'll practice these shot types before learning the serve technique.

Initial lessons focus on getting comfortable with the ball-racket interaction rather than competitive play.

Most beginners are surprised by how quickly they can sustain basic rallies compared to tennis or other racket sports.

From a social perspective, wear a friendly smile and don't hesitate to introduce yourself. The padel community generally welcomes newcomers enthusiastically, and acknowledging your beginner status often prompts helpful advice and encouragement from more experienced players.

How to progress: From beginner to confident player

Once you've experienced your first few games, establishing a progression path helps maintain motivation and development.

Consistent play represents the most crucial factor in improvement. Even playing once weekly leads to noticeable skill development, though twice weekly produces faster progress. Many beginners find alternating between lessons and social play provides an ideal balance of structured learning and practical application.

As your confidence grows, joining a casual league or participating in beginner-friendly social tournaments offers exposure to different playing styles while building your competitive confidence in a supportive environment.

Overcoming plateaus and staying motivated

All players experience plateaus where progress seems to stall. During these phases, focus on specific aspects of your game rather than overall performance. Working on one element at a time—whether it's your serve, wall play, or volleys—provides achievable goals that maintain motivation.

Finding consistent playing partners at a similar skill level creates accountability and shared progress. Many women form regular groups that commit to weekly games, combining fitness with friendship.

Recording yourself playing occasionally provides valuable feedback on your technique and movement patterns. This visual information often highlights improvement areas that feel different than they look.

Resources for women in padel

Several organizations focus specifically on supporting women's participation in padel:

• Women's Padel Association offers tournaments and networking events specifically for female players
• Many national padel federations have dedicated women's development programs
• Online communities like Ladies Padel League connect women players across different regions

Following professional women padel players on social media provides inspiration and often yields training tips applicable to recreational play. Players like Gemma Triay, Paula Josemaría, and Alejandra Salazar frequently share technique tips and training insights.

For technical improvement, coaches certified by the International Padel Federation or national governing bodies offer the most reliable instruction. Many now provide online options, including video analysis of your technique through submitted recordings.

Conclusion

Starting padel as a woman beginner offers a uniquely rewarding journey combining physical activity, skill development, and community building. The sport's accessible nature means you can enjoy satisfying play from your very first sessions while still having abundant room for growth and mastery.

Unlike many sports with steep initial learning curves, padel rewards beginners quickly with the joy of sustained rallies and the satisfaction of visible improvement. The supportive, social atmosphere that characterizes women's padel communities provides both encouragement and accountability—two essential ingredients for sticking with any new fitness activity.

Whether you're seeking a gentle return to sport, a social activity with fitness benefits, or a new competitive passion, padel delivers an exceptional experience for women of all ages and backgrounds.

The combination of accessible technique, moderate physical demands, and inclusive culture creates the perfect environment for beginners to thrive.

Visit your local padel facility, sign up for an introductory lesson, or join a women's beginner group to experience firsthand why so many women are falling in love with this engaging sport. Your padel journey begins with that first step onto the court, where a welcoming community awaits.

Frequently Asked Questions

Is padel suitable for complete beginners or unfit women?

Absolutely! Padel is low-impact and designed for all fitness levels. Most clubs offer beginner sessions where you can learn at your own pace.

What should women wear to play padel for the first time?

Comfortable sports clothes, supportive trainers or tennis shoes, and a good sports bra are ideal. No strict dress code—whatever lets you move freely.

How is padel different from tennis or squash?

Padel is played on a smaller, walled court, uses a solid racket, and has underhand serves. The walls are in play, making for a fun, strategic game that's easier to pick up than tennis.

Do I need to bring my own equipment?

Usually not at first! Most beginner-friendly clubs offer racket and ball rental so you can try before buying.

Where can I find women's padel groups or lessons?

Search your local padel club websites, use sport finder apps, look for social media groups (#womenspadel), or ask your nearest facility about women-only or beginner sessions.