Padel over 45: play, improve and enter tournaments
By the EsoPadel team · updated on October 16, 2026 · 3 min read
Padel is one of the easiest racket sports to start or take up again after 45: a small court, long rallies thanks to the walls, and a four-player game that limits running. A good warm-up, suitable shoes and a light racket to protect the elbow and shoulder are all you need. And for those who like competition, the FFT organises +45 and +55 tournaments.
Why padel suits players over 45
- Less running than tennis: four players on a 20 m by 10 m court. - Longer rallies: the walls send the ball back, so you play more and chase lost balls less. - Accessible technique: the underarm serve and short racket are quick to master. - A social sport: you play, chat, and book another game the following week. Experience counts: in padel, positioning, patience and reading the game often win more points than speed.
Looking after your body
If you are returning to sport after a long break, ask your doctor's advice. Then: 1. Warm up for 10 minutes: shoulder, wrist and hip mobility, light jogging, a few gentle rallies. 2. Choose a light, soft racket: it limits vibrations in the elbow (see Choosing a racket). 3. Wear padel shoes: a good sole protects knees and ankles. 4. Pace yourself: a game of an hour to an hour and a half, two or three times a week, with rest days. 5. Stretch after the game, especially calves and shoulders. The elbow, shoulder and calf are the most strained areas. Not warming up or forcing a stroke is often the cause when they hurt.
Adapting your game
- Play placed rather than hard: lobs, low balls and play down the middle are formidable. - Let the walls work: waiting for the ball after the glass avoids pointless running. - Communicate with your partner: a well-coordinated pair covers the court without wearing out. - Choose your side: the right needs more consistency, the left more power. See Playing left or right.
Finding partners your age and level
What matters first is level: a game between players of similar level is enjoyable at any age. On EsoPadel, you set your level on the 1 to 8 scale; it is then refined by the players you play with. You can look for partners near you and filter by level and age. Clubs also often offer daytime slots, events or teams for players over 45. Find a club in the padel club directory.
+45 tournaments
The FFT organises sanctioned tournaments by age category: +45 and +55, in Men's, Women's and Mixed draws, as well as departmental and regional championships and a French +45 championship. To take part: - you need an FFT licence (see FFT licence for padel); - age is the sporting year minus the year of birth: for the 2027 season, you must be born in 1982 or earlier for +45. A 55-year-old player can play a +45 or a senior tournament; - entry works as for a standard tournament, before the deadline. Check the tournament calendar to find a tournament near you.
Frequently asked questions
Can you start padel at 50? Yes. It is even one of the easiest racket sports to start at that age, with a good warm-up and suitable equipment. Is padel bad for the knees? With good shoes and a warm-up, the risk stays limited. If you feel pain, ask a health professional. Are there padel tournaments for seniors? Yes, the FFT organises +45 and +55 tournaments, in Men's, Women's and Mixed draws. Which racket after 45? A light, round racket with soft foam, to spare the elbow and shoulder.