How Strength Training Will Improve Your Performance and Physique
For many female squash players, the weights section of the gym can feel unfamiliar or even intimidating. It’s easy to default to cardio, core work, or bodyweight exercises and assume that’s “enough” for the sport. But here’s the truth: if you want to feel stronger, more stable, and more resilient on court, strength training has to be part of your routine.
And not the “light weights, high reps” kind often marketed to women. We’re talking about lifting real weight — heavy enough that the last few reps of a set feel genuinely challenging.
Women & Men Should Train Largely the Same
The idea that men and women need completely different workouts is a myth. In reality, 80–90% of a smart training plan looks identical
regardless of gender.
Both men and women benefit from compound lifts like squats, deadlifts, presses, and pulls, as well as accessory work targeting mobility and stability.
The main difference? The loads might vary at first. But make no mistake — women are capable of lifting far more than they often give themselves credit for.
How Heavy Should Women Be Lifting
Beginner standards (average healthy woman):
Deadlift: bodyweight
Squat: ~75% of bodyweight
Bench press: ~50% of bodyweight
Athlete standards (well-trained female athletes):
Deadlift: 1.5–2x bodyweight
Squat: bodyweight or more
Bench press: 70–80% bodyweight
Elite examples show just how strong women can be. Weightlifter Mattie Rogers, for instance, has clean & jerked over 300 lbs at a bodyweight of ~154 lbs. While most squash players don’t need to hit those numbers, it’s proof that women’s strength potential is remarkable.
Why Lifting Heavy Won’t Make You “Bulky”
This concern still holds many women back from the barbell, but the science is clear. Lifting heavy makes you leaner, not bulkier and here’s why:
Hormonal differences: Women have significantly less testosterone than men, so large muscle growth is difficult.
Nutrition: Building big muscles requires a steady calorie surplus — something most squash players don’t maintain.
Typical results: Strength training builds lean muscle, reduces body fat, and creates more visible definition.
TRY IT FOR YOURSELF!
Click below for 2 FREE Squashletic training sessions designed specifically for squash players
This full-body strength workout has zero filler. It’s perfect to tack on after a squash session or solo, or done on its own.
Tip: Go as heavy as you can for each of the exercises (with good form). Then, every week increase your weights by about 5 lbs. Be sure to repeat this session every week so you capitalize on your gains! You’ll likely start to feel the improvements on court in a couple of weeks.
Free Weight Full Body Strength (30-45 mins)
Try this efficient full body strength workout that checks all the boxes but won’t fatigue you too much or take a ton of time.
Benefits of Strength Training for Female Squash Players
Bone health: Strength training increases bone density, a critical factor in reducing osteoporosis risk.
Physique: Lean, defined muscle tone comes from resistance training – not cardio.
Joint support: Stronger muscles protect joints, helping knees, hips, and shoulders tolerate the demands of squash.
On-court performance: Strength translates into more powerful lunges, quicker recovery between movements, and improved stability under pressure.
REAL PLAYERS, REAL RESULTS
Strength training isn’t theoretical — it’s already transforming the way female players approach the game. SDA players Lauren West and Celia Pashley have both embraced strength work as part of their training. Beyond the physical benefits, they’ve experienced a mindset shift, viewing strength as a necessity that improves their physique as well as performance!
For female squash players, strength training is no longer optional — it’s essential. It protects your body, sharpens your performance, and builds the physical confidence to meet the demands of the game. If you’re ready to start, the Squashletic Training Academy offers a structured, squash-specific approach to strength training. You can try it free for 7 days — and experience firsthand how much stronger and more stable you can feel, both in the gym and on court.
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