Squash Sport: The Healthiest Workout You’ve Never Tried

Fitness
Written By Northern Wellness
Two squash racquets facing each other with a ball in the middle on a squash court.
 
 
 
 

A Hidden Gem of a Sport

What if there was a sport that could get you in shape, sharpen your focus, reduce stress, and even help you live longer — all in under an hour?

It exists. And it’s probably sitting quietly at a community centre near you.

Squash, a fast-paced indoor racquet sport, has long flown under the radar. But research shows it may be one of the healthiest activities you can do. A study published in the British Journal of Sports Medicine found that people who played racquet sports — like squash — had a 47% lower risk of death from any cause, and a 56% lower risk of death from heart disease, compared to people who didn’t play sports at all.

That’s not hype. That’s data.

Squash was even ranked the #1 healthiest sport in the world by a Forbes analysis that considered cardio, strength, flexibility, calorie burn, and injury risk. And yet… most people haven’t tried it. Many don’t even know it’s an option.

Whether you're completely new to fitness, looking for something more exciting than the treadmill, or coming back to movement after years away — squash could be the perfect fit. It’s accessible, adaptable, and a ton of fun, even on your very first try.

If this is your first time thinking seriously about squash — welcome. This sport has changed lives. It could change yours, too.

 

Why Squash Is Great for Your Body

If you’re looking for a workout that delivers results fast — without the monotony of machines or gym circuits — squash is hard to beat. It’s a full-body sport that trains your heart, muscles, and mobility all at once, in short, high-intensity bursts that keep things exciting.

Here’s what makes it so effective:

💓 Cardio & Endurance

Squash plays like a built-in HIIT session. The quick sprints, short rest periods, and constant movement keep your heart rate elevated — improving cardiovascular fitness and stamina. According to Sport Canada, squash is classified as “very vigorous intensity”, meaning it strengthens your heart faster than most steady-state workouts.

💪 Strength & Mobility

Every rally works your legs, core, shoulders, and back. Lunges strengthen your lower body and glutes. The twisting and reaching engage your core. And racquet swings help tone your upper body. Because the game requires sudden stops, direction changes, and dynamic stretches, you’re building functional strength and real-world agility — not just gym muscle.

🔥 Calorie Burn

Squash is one of the highest calorie-burning sports out there. A typical recreational player can burn 500 to 700 calories per hour — and competitive players often go even higher. That’s more than cycling, swimming, or most group fitness classes. You’re working hard… but it rarely feels like work.

🤸 Joint-Friendly (When Done Right)

Unlike running or basketball, squash is played on a smooth, cushioned indoor court — which reduces impact on your knees and hips. With good footwear and proper warm-up, squash is surprisingly gentle on the joints. Many players stay active in the sport into their 50s, 60s, and beyond. It's a high-output, low-impact combo that’s ideal for long-term health.

In short? Squash trains your body from head to toe, in a compact, fast-moving session that feels more like a game than a workout. Whether your goal is to lose weight, build strength, boost endurance, or simply move better — squash covers all the bases.

 

Why It’s Surprisingly Good for Your Mind

Squash isn’t just good for your body — it’s a serious workout for your brain, too.

Between the fast pace, strategic thinking, and total concentration the game demands, squash has a way of pulling you into the moment like few other activities can. That makes it not only physically beneficial, but mentally restorative as well.

Here’s how squash sharpens your mind and supports mental wellness:

🧠 Sharpened Focus

Every rally is like a puzzle. You’re constantly tracking the ball, reading your opponent, and deciding where to move next — all in split seconds. That level of focus strengthens your ability to think fast and stay mentally sharp, both on and off the court.

😌 Stress Relief

Feeling mentally drained? Squash is a powerful reset. The physical intensity helps burn off built-up stress, while the rapid pace pulls your attention away from everyday worries. By the time you leave the court, your mood is lifted, your head is clear, and your body feels lighter. It’s like therapy — with sweat.

🎯 Strategy + Movement = Flow

Squash combines the mental game of chess with the physical challenge of sport. You’re not just reacting — you’re planning ahead, anticipating your opponent’s next shot, and making tactical decisions in real time. This mind-body connection creates a flow state — that satisfying feeling where you’re totally locked in, fully present, and enjoying every moment.

The best part? You don’t need to play at a high level to get these benefits. Even a casual match can help you focus better, feel calmer, and leave the court with a clearer head.

 

What Makes It So Beginner-Friendly

One of the biggest myths about squash is that it’s only for elite athletes or super-fit players. The truth? It’s one of the easiest sports to try — and one of the most fun to learn.

Here’s why squash is a great choice for beginners:

🏁 Simple to Start

You don’t need to memorize a long rulebook. The basics are straightforward: take turns hitting the ball off the front wall, don’t let it bounce twice, and keep it in bounds. Most people can rally within their first session — no lessons required.

👟 Low Gear Requirements

To get started, all you need is:

  • A squash racquet

  • A ball

  • Non-marking indoor shoes

That’s it. Most clubs and gyms will rent racquets and balls for a few dollars, and many offer free loaner gear for first-timers.

📍 Courts Are Easier to Find Than You Think

Canada has a strong squash community — we rank among the top countries in the world for number of courts. From big cities to small towns, you’ll find squash courts at community centres, YMCAs, universities, and local clubs. Squash Canada has a great tool to help you find courts near you.

⏱️ Short Sessions, Big Results

You don’t need to spend hours on the court. A 30–45 minute game gives you a full-body workout, makes you sweat, and leaves you feeling energized. It’s a great fit for busy schedules — and you’ll improve faster than you might expect.

Whether you’re picking up a racquet for the first time or coming back to fitness after a long break, squash meets you where you are. You don’t have to be fast, fit, or experienced — you just have to be willing to hit the ball and have some fun.

 

How to Try Squash (Today or This Week)

You don’t need to commit to lessons or buy expensive gear to give squash a shot. In fact, you could be on a court by the end of the week.

Here’s how to get started — no experience required:

✔️ Find a Local Court

Check out Squash Canada’s court finder to see what’s near you. Courts are often tucked inside community centres, rec complexes, fitness clubs, and universities. Even if it’s not heavily advertised, there might be one closer than you think.

✔️ Rent or Borrow Gear

Most facilities will rent a racquet and ball for just a few dollars. Some offer free loaner equipment for first-timers. All you need to bring are non-marking indoor shoes and comfortable clothes.

✔️ Book a Casual Session or Drop-In Time

Call or visit your local court online to book an open time slot. Many clubs also run beginner-friendly drop-ins, where you can just show up and play — no membership required.

✔️ Watch a Quick Video if You’re Nervous

Still unsure about the rules? A five-minute “Rules of Squash” video on YouTube is all you need. Once you see it in action, it’ll make a lot more sense — and you’ll walk on the court feeling confident.

You don’t need to play a full match. Just rally the ball back and forth, get a feel for the movement, and have fun with it.

You don’t have to be good to start — you just have to start. That first rally might be all it takes to get hooked.

 

Recovery & Support: Fueling Your Game

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Squash is fast, intense, and sweat-inducing — which makes recovery just as important as the workout itself.

Whether you're playing casually or training a few times a week, staying hydrated and supporting muscle recovery helps you bounce back quicker, reduce soreness, and stay consistent.

That’s where Rebound FX™ comes in — a clean, performance-focused hydration drink designed for active Canadians.

Why Squash Players Like It

  • Electrolytes to replace what you lose on court

  • Amino acids to support muscle function and repair

  • B vitamins & herbal extracts (like green tea and ginseng) for clean, sustained energy

  • Antioxidants to help fight off fatigue and support immune health

“If you're adding squash into your fitness routine, the right recovery and joint support can make a big difference. Rebound FX™ is one of the tools our team uses and recommends.”

With a refreshing citrus flavour and no artificial sweeteners, Rebound FX™ is ideal before, during, or after your session — especially if you want to hydrate smarter and feel better heading into your next match.

You can check it out here if you want to add it to your routine.

 

Frequently Asked Questions (FAQ)

Do I need to be in shape to play squash?

Not at all. Squash is a "start slow, build fast" kind of sport. You can play at your own pace, and your fitness will improve naturally as you go.

How many calories does squash burn?

On average, squash burns 500–700 calories per hour, depending on your intensity. That’s more than most gym workouts — and way more fun.

Is squash hard on the knees or joints?

When played with good form and proper shoes, squash is surprisingly joint-friendly. The court is smooth and shock-absorbing, and there's no hard pounding like in running or basketball.

Where can I play squash in Canada?

Squash is more common in Canada than many people think. You can find local courts through Squash Canada’s court finder — just enter your city or postal code.

Can I try squash if I’ve never played a racquet sport?

Absolutely. Many squash players started without any racquet experience. The learning curve is quick, and most people are rallying within their first session.

 

Why Now Is the Time to Try Squash

Squash isn’t just one of the healthiest sports in the world — it’s one of the most underrated.

It’s fast, fun, and full of benefits that go way beyond the court:

  • ✅ Stronger body

  • ✅ Sharper mind

  • ✅ Less stress

  • ✅ More energy

And the best part? You don’t need to be an athlete. You just need 30 minutes, a pair of shoes, and the guts to try something new.

Right now, squash is growing across Canada — and more people are picking up a racquet for the first time than ever before. So whether you're in Toronto, Vancouver, Calgary, or anywhere in between:

🎯 This is your moment.

You don’t need to be great. You just need to start.

Find a court. Borrow a racquet.
Play one game — and see why more Canadians are getting hooked.

 

 

Bonus FAQ: Squash vs. Everything Else

What is squash, exactly?

Squash is a high-intensity indoor racquet sport where two players rally a small rubber ball within a four-walled court. It’s fast, strategic, and physically demanding — with minimal downtime between points.

What is squash called in America?

It’s still called “squash” in the U.S., though many confuse it with racquetball. While they look similar, the games have different rules, equipment, and pace.

Where did squash originate?

Squash began in 19th-century England at Harrow School, evolving from the game of racquets. It’s now played in over 180 countries — with growing popularity across Canada.

Is squash good for you?

Yes — squash has been ranked among the healthiest sports in the world. It combines cardio, strength, agility, and mental sharpness. A major UK study found racquet sports reduce early mortality by 47%.

Will squash be in the Olympics?

Yes. Squash will make its long-awaited Olympic debut at the 2028 Los Angeles Games.

Is squash like pickleball?

Not really. Pickleball is slower-paced, played with paddles and a plastic ball. Squash is faster, more cardio-intensive, and played indoors with a stringed racquet and rubber ball.

Are racquetball and squash the same?

No — squash uses a smaller, less bouncy ball, requires more strategy, and is played on a narrower court. Racquetball is more power-focused, while squash demands quick movement and control.

Is squash the toughest sport in the world?

Many argue yes. Forbes once ranked squash the #1 healthiest sport due to its extreme cardio, agility demands, and zero-rest gameplay. It pushes both body and brain in ways few sports do.

Does squash help reduce stress?

Absolutely. Like many forms of exercise, squash boosts endorphins, clears your head, and channels stress into movement — fast. It’s one of the best full-body workouts for mental reset.

When is squash season?

While competitive leagues may run fall–spring, squash is an indoor, year-round sport. That makes it a great fitness option during Canada’s long winters.

What are the basic rules of squash?

Players take turns hitting the ball off the front wall. It can bounce off side/back walls but may only hit the floor once before return. Rally scoring to 11 is standard. (Watch a 5-minute rules video to learn fast)

Is squash good for weight loss and fitness?

Yes. A typical squash match burns 500–700 calories per hour. It also builds endurance, strength, coordination, and flexibility — making it ideal for overall fitness and fat loss.

Is squash good for kids or beginners?

Definitely. It’s fast to learn, great for coordination, and played in a safe, controlled space. Many Canadian squash clubs offer kids’ clinics or beginner drop-in sessions.

Where can I find a squash court near me?

Check out Squash Canada’s court finder to locate clubs and courts across the country.

 

Resources

  1. Forbes List of Healthiest Sports. Top End Sports. 2003.

  2. Health Benefits of Playing Squash. Better Health Channel. 2023.

  3. Top 10 Health Benefits of Playing Squash. Health Fitness Revolution. 2021.

  4. Squash Added to the Olympic Games for 2028. Olympics Official Website. 2023.

  5. The Healthy Body Athletic Pak™ 2.5: Foundational Nutrition for Athletes. Youngevity. 2024.

  6. Find Squash Courts Near You. Squash Canada. 2024.

  7. Associations of Specific Types of Sports and Exercise with All-Cause and Cardiovascular-Disease Mortality. British Journal of Sports Medicine. 2016.

Disclaimer: This article is for informational purposes only and is not intended as medical advice. It is not designed to diagnose, treat, cure, or prevent any disease. Always consult a healthcare professional before starting any new supplement, especially if you have underlying health conditions, are pregnant, nursing, or taking medications.

Northern Wellness

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