Can Playing Badminton Help Me Lose Weight?

Badminton is a challenging game where players may run out of steam during and before rallies. Badminton, as a high-speed and top-level sport, requires a considerable measure of fitness.

Players and coaches are aware of the importance of health and wellbeing – both mental and physical – of the team. Does being healthy have anything to do with your weight? This concern is perhaps inconsequential, but yes, badminton does reduce weight.

badminton lose weightweight

How Does Badminton Reduce Weight?

It helps you lose weight as you exert great strength, agility, speed, and endurance while playing the game. This, in turn, reduces most of your body mass and weight. Also, the mental aspect of the game that requires more concentration burns your body’s calories.

If you’ve been struggling with your weight, badminton can help unlock your confidence. Pick a racket and start a training program to shed any unnecessary fat. Your first point of call as a badminton player or an aspiring one is physical fitness.

Badminton And Physical Fitness

Badminton requires speed and endurance. When you are on a journey to lose weight through regular badminton rallies, you should merge the elements above in your training regime.

Fitness is vital in badminton, and as such, your training must be relevant. You don’t want to start bulking when weight loss is all you desire. So, you might want to focus on relevant trainings like lunges, instead of squats.

Seeing results encourages you to continue your training sessions as your body gets tested, and its limits extended.

Reducing Weight Through Physical Fitness

Another way to reduce weight is through on-court and off-court drill variations. An on-court session looks like this:

Drill 1 – Shadow play from the center of the court in different styles. Repeat them six times within 30 seconds.

Drill 2 – Conduct shuttle runs across the back-boundary line at both ends. Then, go back to the start point. Do this about 15 times with a 50-second interval after each effort.

Drill 3 – Receive 15 multispeed shuttles from random hits with low-to-medium intensity. Repeat nine times with 55 seconds interval between. Play around with the intensity from low-to-high and high-to-low. Do you get the idea?

These drills allow you to do different things. Alternating these sets of brings about quick improvement in your performance while you lose weight also.

Badminton And Weight Loss

Playing badminton increases your heart rate and stretches your muscles. It improves your respiratory and circulatory system and gets rid of belly fat in your stomach.

To support this claim, John Hopkins University conducted a study where they found that physical activity burns belly fat. It does this by reducing levels of insulin present in the blood.

Also, the belly fat isn’t the only thing that vanishes during targeted physical activity; unwanted calories leave the body too. Thus, while burning fat on-court, you could gain some muscle also.

Likewise, if you desire some results like reduced waistline, and more fitting from your clothes, you don’t need any weight loss program. Your results and transformation can happen in the badminton court.

Depending on the intensity of play that you have adjusted to, you may not see results as you expected. The intensity of play ramps up your physical exertion to a point where you start to feel tangible results from your reduced weight. The key is consistency.

Playing in the court helps your activity become more effective than busting sweat on the treadmill at the gym. Badminton improves your cardiovascular fitness and muscle strength. It would be best if you also looked into proper diets for robust results.

Badminton And Diet

Augmenting energy levels with food and fluids, and ensuring that the energy reserve of your body is sustainable for performance and recovery. This is essential in handling weight issues.

How To Apply Diet?

  • Taking regular healthy snacks to increase your energy reserve.
  • Consume meals rich in carbohydrates and protein with little or no fat. Meeting your diet needs means that you are taking advantage of food varieties for an impressive performance.
  • While the intensity of a rally could knock the winds out of your sails, you might be tempted to eat whatever you find. Be more conscious of your eating habits because indulging in empty calories and high-fat diets could lead to extra weight.

Why Do I Need Protein?

Protein is necessary to hold the cells, muscle tissue, skin, nails, and hair together. That is about ¼ of your body weight, and it is so because you need amino acids to build and maintain new tissues, repair them and equally regulate other functions that add up as fuel for your body energy.

Why Am I Dehydrated?

Badminton is an active sport that demands and utilizes nutrients from your body. To stay hydrated, drink sufficient amounts of fluid before a match and during intervals too. Don’t indulge in gulping unnecessary beverages; water with a little salt will do just fine.

How Does Badminton Affect My Protein Levels?

Expert reports have shown that 0.75g/kg body weight/day of proteins isn’t enough for people who are active in sports. You as a badminton player, use more protein to replace the breakdown of protein during an intense workout.

Endurance training, strength, and power training directly affect your protein levels. This means you probably need protein supplements to compensate for the ones that get consumed as you play.

In a bid to reduce your weight, be mindful of the intensity of your training programs and how it impacts your performance and endurance.

Badminton And Endurance

With endurance training, energy is created through burning oxygen. Therefore, playing badminton requires the use of oxygen and constant exertion of the muscles and energy around the body.

This is good for cutting off unnecessary weight in the body. A player who has trained for endurance can enjoy a 45-minute badminton stretch.

Exercises That Improve Endurance And Reduce Weight

  • Jump rope or skipping rope is a fantastic way to strengthen your cardiovascular assets like deep and measured breathing.

You can feel pumped up fast when you start with this exercise. It is quite beneficial for beginners because there are no hard and fast rules.

You can practice your routines with a low tempo and increase to a faster pace while switching patterns.

  • Running is the most useful exercise where you see results after a short time. Daily sprints around the neighborhood remain the best solution to losing considerable weight. Moreover, its measurability tracks improvement and performance.
  • On-court drills are essential for your growth and endurance. Here, you may use the help of a partner who ensures that you meet your training expectations.

In sessions like this, your mental ability to focus on the game counts. Also, hand-to-eye coordination and footwork makes you conscious of certain movements that are relevant to your performance.

Over time, your ability to predict strike patterns and strategic positions for launching counter-strikes improve with constant practice.

  • Shadow play helps you focus on specific instructions like net stops and back-to-air clear. You get to simulate rallies without using a shuttle. This exercise creates a mental note of positions to assume under different conditions.


Badminton is a rigorous game, and that’s the exciting attribute to it. Moreover, badminton won’t create a hole in your pocket as you strive to lead an active lifestyle. The sport also builds up your body, strengthens it against diseases, and reduces unnecessary weight.

Participating in badminton is beyond hitting the shuttle with a racket. You build up your mental agility to a point where you can stay focused for long periods while fighting for results.

Protein levels and strict diet compliance will help you achieve better results as a professional and amateur player. Supplements are good alternatives for replacing inadequate or lost calcium, iron, and essential minerals. These help with optimizing your tissues for performance and injury recovery.


Hey! I’m Steven. I've been playing badminton for over 10 years and working as an assistant badminton coach for kids. This website is created to share my passion and knowledge of badminton as well as discuss relevant and useful topics in the world of badminton.

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