Lower body · Dumbbells · Beginner
Goblet squat
Stronger legs mean more force into the ground when you load to serve or chase a wide ball.
- Volume
- 3 × 8–12
- Transfers to
- Serve · Footwork
Strength training for tennis players
Forged in the gym. Proven on court.
CourtFit reads your week — goals, matches, equipment, pain — and writes your gym plan around it. 84 lifts, each one there for a reason your game can feel.
Court 04 — night session
- 84 exercises
- Pain-aware engine
- Match-day aware
- Apple Health
- 18 languages
The method
A week built around your matches.
01
Tell us your game
Goals, court days, gym days, equipment, level — and a pain screen that actually gates what you're given.
02
Get your week
Heavy when you can lift, light when you play. The plan bends around your real schedule — never the other way around.
03
Lift with intent
Cues, progressions, regressions — and the tennis reason this lift is yours this week.
Every rule the engine follows — including what it will not do
Why you lift
For 5–4
in the third.
The set is long, your legs are loud, and the serve still has to jump. That point is decided weeks earlier — under a bar.
The off-court hour
84 exercises in the library. Each one carries its tennis reason — or it would not be here.
The app
The plan lives here.
Inside the app
A training partner. Not a content feed.
Pain-aware by design
Flag your elbow, shoulder, lower back, knee or ankle and the plan reshapes around it. Pain rated 5 or higher out of 10 — or swelling, numbness, night pain, recent surgery or a doctor's no — stops it cold instead.
Court-load aware
Match tomorrow? Your session already knows. Volume bends around your real week on court.
Apple Health, write-only
Completed workouts export only with your consent. CourtFit never reads your health data.
Private by default
Local-first. Your plan and workout history live on your phone — not on our servers.
New in 1.2
CourtFit Coach
Ask why a lift is in today's session, how a cue should feel, or what to do about equipment you don't have. Coach answers with your actual session in front of it — the day, the exercises, your level and your kit.
It is the one part of CourtFit that uses AI, so it is the one part that leaves your phone: your question and a short summary of the session go to our server, and the app asks you to accept that before the first message. Coach never edits your plan and never overrides the safety screen. Three questions a day are free; Pro removes the cap.
From the library
84 lifts.
Zero filler.
Lower body · Bodyweight · Competitive
Skater hop
Mirrors the explosive lateral push and stick of chasing a wide ball and recovering.
- Volume
- 3 × 6–8 each side
- Transfers to
- Footwork
Core / rotation · Med ball · Competitive
Med ball rotational throw
Directly rehearses the explosive hip-and-trunk rotation that powers your groundstrokes.
- Volume
- 3 × 6–8 each side
- Transfers to
- Forehand · Backhand
See all 84 exercises — every one gated by your pain screen
Training guides
Read the work behind the lifts.
Source-led notes on placing strength around your tennis, building a serve sequence, and moving with control.
Training load
Week and court load
Place gym work around matches and recovery without a universal calendar.
Read the guide
Serve sequence
Strength for the serve
A ground-to-racket view of what strength can support — and what it cannot promise.
Read the guide
Change of direction
Footwork under pressure
Train the qualities behind a first step, lateral push and controlled braking.
Read the guide
Built for the player who lifts.
Club regular or tournament junior — the plan meets your level, respects your joints and adapts week by week.
Choose tennis, padel, beach tennis, pickleball, squash or badminton.
First workout free
Pricing
First workout free.
Pro when it earns it.
Pro — Annual
Full Pro access
Current local pricing in the App Store.
The full week, guided sessions and progress tracking. See your local price and any available offers in the app before subscribing. It renews automatically unless cancelled at least 24 hours before the period ends.
Explore CourtFit ProPro — Monthly
Current local pricing in the App Store.
Same app, month by month. Cancel anytime in your Apple ID settings.
Go monthlyLocal pricing on the App Store · First workout needs no account
Do I need a full gym?
No. Tell CourtFit what you have — bodyweight, dumbbells, bands or a full rack — and your plan only uses that.
My elbow hurts. Can I still train?
Flag it and the plan reshapes around it while the pain stays mild. Rate it 5 or higher out of 10 and CourtFit stops the plan instead — as it does for swelling, numbness or tingling, night pain, recent surgery, or a doctor telling you not to train — and points you to a qualified healthcare professional. CourtFit cannot tell you whether it is safe for you to train.
Does it write to Apple Health?
Only completed workouts, and only with your consent. CourtFit never reads your health data.
What do I get for free?
One full starter workout, no account required. Pro unlocks the complete week, guided sessions and progress tracking.
Who is CourtFit for?
Club players and tournament juniors who already play tennis and want off-court strength work. The plan meets your stated level and adapts to how much you play.
Is there AI in CourtFit?
The weekly plan is not written by AI — it comes from a deterministic rules engine that runs on your phone, so the same answers always produce the same week. Separately, CourtFit Coach is an AI chat that answers questions about the session you already have. Your question and a short summary of that session go to our server to be answered, after a disclosure you accept in the app. Coach never changes your plan and never overrides the safety screen. Three questions a day are free; Pro removes the cap.
Which iPhone do I need?
Any iPhone running iOS 17 or later. CourtFit also runs on iPad in compatibility mode, and the app is available in 18 languages.
Your serve starts
in the squat rack.
Download on the App Store
First workout free · Pro when you're ready