The debate that won't die#
Every tennis player who tries padel says the same thing: "It's easier, right? Smaller court, lighter racket, no overhead serve..."
And every padel player who's been playing for more than three months just smiles.
Padel isn't easier. It's different. And in terms of pure calories burned per hour, the numbers are closer than you'd expect.
The numbers#
Based on sports science research and wearable fitness tracker data from recreational players:
| Metric | Tennis (singles) | Padel (doubles) |
|---|---|---|
| Calories/hour | 400-600 | 350-550 |
| Avg heart rate | 140-160 bpm | 130-155 bpm |
| Steps/hour | 4,000-6,000 | 3,500-5,500 |
| Sprints/hour | 15-30 | 20-40 |
| Rally length (avg) | 4-5 shots | 8-12 shots |
| Match duration (avg) | 60-90 min | 75-100 min |
The key insight: padel rallies are significantly longer. You're moving constantly.
Why padel sneaks up on you#
Tennis has more explosive power moments - the serve, the overhead, the big forehand. Padel has less peak intensity but much more sustained effort.
Think of it like this:
- Tennis = interval training (burst, rest, burst, rest)
- Padel = moderate steady-state with frequent direction changes
Your legs will tell you the next morning. Padel involves constant lateral movement, low body position for volleys, and those brutal lobs that have you sprinting back to the glass.
The injury angle#
Here's where padel wins decisively for recreational players:
- Lower impact on joints (no serve motion, softer racket face)
- Fewer overhead movements (shoulder-friendly)
- The walls reduce extreme reaching and diving
- Doubles format means less court to cover per person
If you're over 35 and want a sport you can play 3-4 times per week without destroying your body, padel is genuinely better designed for longevity.
Our take#
Both sports are excellent exercise. Tennis probably edges it for peak calorie burn in singles. Padel wins for consistency, accessibility, and lower injury risk.
The real winner? Playing either sport regularly instead of debating which is better on the internet.
If padel won you over, our first padel racket buying guide will save you from the most common beginner mistakes. And if you're in Portugal, check out our Lisbon padel courts guide for where to play.
Now get off your phone and book a court.
