Starting to play tennis after 40 is an excellent decision if you want to improve your fitness, stay active, meet people and learn a sport that is technical, fun and demanding at the same time. The key is not to start hard, but to start well: with an adapted progression, correct basic technique and a routine that helps you avoid unnecessary discomfort.
Many people believe tennis is only for those who started as children, but this is not true. After 40, you can learn, improve and enjoy tennis a great deal, as long as you respect your body’s rhythm and work towards realistic goals.
What to expect if you start tennis after 40
The first thing to know is that you do not need to be extremely fit to begin. In fact, tennis can help you improve your fitness gradually. At the beginning, the most important thing is not winning points, but learning how to move, hit with control and understand where to position yourself on the court.
During the first few weeks, it is normal to miss easy shots, feel tired sooner than expected or feel that your coordination does not always respond as you would like. This is part of the process. For adults, improvement usually comes when three elements are combined: adapted lessons, regular practice and patience.
At our club, we have tennis courts in Estepona where you can train, play matches and progress according to your level, whether you are starting from scratch or returning to tennis after years away from the game.
Basic technique: what you should learn first
Before thinking about power, spin or winning shots, it is important to build a solid foundation. These are the most important technical aspects when starting out:
- Grip and posture
Learning how to hold the racquet properly prevents many future mistakes. A poor grip can lead to forced shots and discomfort in the wrist, elbow or shoulder. It is also important to maintain an active posture, with your knees slightly bent and your body ready to move.
- Forehand and backhand with control
The initial goal should be to return balls with margin, not to hit hard. In adult beginners, looking for too much power often causes mistakes and muscle overload. First control, then speed.
- Progressive serve
The serve is one of the most complex shots. When starting out, it is better to work on it in parts: ball toss, coordination, contact point and direction. There is no need to force the arm from the first day.
- Footwork
Moving well is just as important as hitting well. Many mistakes do not come from the racquet, but from arriving late or being badly positioned. That is why, from the beginning, it is worth practising short steps, recovery to the centre and lateral movements.
An 8-week plan to start playing tennis
- Weeks 1 and 2: adaptation
The aim is to become familiar with the court, the racquet and the basic movements. Ideally, you should do 1 or 2 sessions per week, with gentle exercises for forehand, backhand, coordination and mobility. At this stage, the result does not matter; learning the right sensations does.
- Weeks 3 and 4: shot control
This stage focuses on consistency. You can start rallying for longer, practising direction and learning to maintain simple exchanges. It is also a good time to introduce serve exercises without forcing the movement.
- Weeks 5 and 6: movement and short points
Once you have more control, movement work begins. You can practise simple points, cross-court shots, recovery after each stroke and basic reading of the game. Your body gradually adapts to the rhythm of tennis.
- Weeks 7 and 8: adapted matches
The final stage consists of playing real situations: tie-breaks, reduced games or matches with adapted rules. The aim is not to compete at maximum intensity, but to learn how to make decisions and enjoy playing.
Mobility and warm-up: key factors to avoid injuries
After 40, warming up properly is not optional. Before going on court, spend between 10 and 15 minutes preparing your body. You can include ankle, hip and shoulder mobility, side steps, gentle jogging, trunk rotations and some progressive shots close to the net.
It is also useful to do mobility exercises off court, especially if you spend many hours sitting down. The hips, upper back and shoulders are very important areas for playing comfortably and reducing tension.
At the end, lower the intensity gradually. You do not need to do long stretches immediately, but you should walk for a few minutes, hydrate and allow your body to return to calm.
Individual or group lessons: which is better?
It depends on your goal. Individual lessons are ideal if you want to correct technique, progress more quickly or work on specific discomfort. Group lessons are perfect if you are looking for motivation, social interaction and learning with people of a similar level.
A good option for adults is to combine both: some individual lessons to adjust technique and group lessons to gain playing rhythm. At the Fernando Gil Tennis Academy, programmes are available for different ages and levels, allowing learning to be adapted to each player.
Final tips to progress without injury
Start with a manageable frequency, preferably 1 or 2 days per week. Increase intensity little by little, use suitable footwear, check the weight of your racquet and do not ignore persistent discomfort.
Tennis after 40 can be a wonderful way to look after yourself, have fun and set yourself new challenges. The key is to train sensibly, learn well from the beginning and enjoy the process.