Is 40 Too Old to Play Tennis? What Science and Real Players Say

You’re 40. You haven’t swung a racket in years. Maybe you used to play in high school, or you tried it once at a company picnic. Now you see people half your age tearing up the court, and you wonder: Is 40 too old to play tennis? The answer isn’t yes or no-it’s more like, ‘Here’s how to make it work.’

Age doesn’t stop you-poor preparation does

There’s no magic cutoff age where tennis becomes off-limits. The U.S. Tennis Association reports that players aged 40 to 59 made up nearly 30% of all registered tennis players in 2024. That’s not a niche group. That’s a major segment. And it’s growing. Why? Because people are staying active longer, and tennis is one of the few sports that rewards strategy as much as speed.

At 40, your body isn’t the same as it was at 25. Recovery takes longer. Joints feel stiffer. You might not sprint across the baseline like you used to. But here’s the truth: tennis doesn’t require you to be a sprinter. It rewards timing, placement, and patience. Roger Federer was still winning Masters titles in his mid-30s. Venus Williams was competing in Grand Slams past 40. They didn’t out-athletes everyone-they out-thought them.

What changes when you turn 40?

Let’s be real. Your body starts shifting around this age. Muscle mass declines by about 3-8% per decade after 30. Bone density dips. Tendons lose elasticity. That means you’re more prone to strains, especially in the shoulder, elbow, and knee. A 2023 study in the Journal of Sports Medicine found that players over 40 had a 40% higher risk of rotator cuff injuries compared to those under 30-mostly because they didn’t warm up properly or tried to hit winners like they were 22.

But here’s the good news: these aren’t dead ends. They’re signals. Your body is telling you to adjust-not quit.

• Less power, more spin? Switch to a heavier racket with a larger sweet spot.
• Slower movement? Play more doubles. You cover half the court.
• Recovery takes longer? Schedule rest days like appointments.
• Joint pain? Try low-impact drills on clay courts-they’re gentler on the knees.

The equipment that makes a difference

Using the same racket you had in college? That’s like trying to run a marathon in flip-flops. Racket technology has changed dramatically since 2005. Modern frames are lighter, more forgiving, and designed for control over brute force.

Look for:

• Head size: 100-110 sq. in. for more power and margin for error.
• Weight: 290-310 grams for stability without being too heavy.
• String tension: 50-55 lbs for more power and comfort. Tighter strings? That’s for pros who hit 120 mph serves.
• Shock absorption: Look for rackets with built-in dampeners or use a vibration-reducing grip.

Shoes matter too. Tennis-specific shoes have lateral support. Running shoes? Don’t risk it. A bad pivot can wreck your ankle. Invest in a pair with good cushioning-brands like Asics, Wilson, and New Balance make models specifically for older players.

Training smarter, not harder

You don’t need to hit 500 balls a day. You need to train smarter.

Start with:

1. Warm-up 15 minutes before every session. Dynamic stretches: leg swings, arm circles, walking lunges. No static stretching before play-it reduces power.
2. Strength train twice a week. Focus on shoulders, core, and hips. Planks, resistance band rows, and step-ups prevent injury.
3. Do mobility work daily. Even 10 minutes of yoga or foam rolling helps. Tight hips? You’ll struggle to get to wide balls.
4. Play with people your age. Local clubs often have 40+ leagues. You’ll learn pace, patience, and how to win points without killing yourself.

One player I know, Dave from Adelaide, started playing again at 42 after a 15-year break. He didn’t try to win every point. He focused on consistency. Within six months, he was winning his local senior league. His secret? He played doubles. He let his partner cover the net. He stayed deep. He made his opponent move. He won more than he lost.

Can you compete in tournaments at 40?

Yes. And you’re not alone.

The USTA runs National Senior Championships for players 40 and up. There are divisions for 40+, 50+, 60+, and even 70+. In 2024, over 12,000 players competed in U.S. senior tournaments. The average age? 52. Some were 78.

International events like the ITF Senior World Tour have categories for 40+, 45+, and 50+. You don’t need to be ranked. You just need to register. Entry fees are usually under $50. Prizes? Mostly trophies and camaraderie. But the satisfaction? Priceless.

And it’s not just about winning. It’s about showing up. About moving. About laughing with someone who’s also trying to get that backhand back. That’s why so many people in their 40s and 50s keep playing.

The biggest mistake? Trying to be someone you’re not

The worst thing you can do is try to play like you’re 25. That means going for every winner. Hitting flat serves. Sprinting for every ball. That’s how injuries happen.

At 40, your game should be:

• Consistent over powerful
• Strategic over aggressive
• Controlled over flashy
• Long rallies over quick points

Use the court. Move your opponent side to side. Let them make the error. Serve and volley less. Focus on deep, heavy topspin shots. Play the percentages. That’s how the smartest players win-especially as they age.

What about pain? When should you stop?

Some discomfort is normal. Sharp, persistent pain? That’s your body’s alarm bell.

Stop playing if you feel:

• Joint swelling that doesn’t go away in 48 hours
• Sharp pain in the elbow or shoulder during or after play
• Numbness or tingling in your arm or hand

See a physiotherapist who knows sports medicine. Don’t wait. A simple tweak in your swing, a new stretch, or a short break can save you months-or years-of pain.

One player I know, a 46-year-old teacher from Melbourne, had chronic tennis elbow. She stopped playing for three months, did physical therapy, changed her grip, and switched to a racket with more shock absorption. She’s back on court twice a week. No pain. Just joy.

You’re not too old. You’re just getting started

Tennis isn’t a sport for the young. It’s a sport for the committed. It rewards experience. It celebrates patience. It thrives on adaptability.

At 40, you have something younger players don’t: life experience. You know how to manage effort. You know when to push and when to rest. You understand that winning isn’t always about the score-it’s about showing up, staying healthy, and enjoying the game.

So no, 40 isn’t too old to play tennis. It’s the perfect age to play it right.

Next steps: What to do today

• Call your nearest tennis club and ask about senior leagues or beginner classes.
• Try a 30-minute session with a coach who understands adult learners.
• Invest in one new pair of tennis shoes-it’s the most important upgrade you can make.
• Watch a senior tournament on YouTube. See how they play. Notice how they move. Notice how they smile.

You don’t need to be young to love tennis. You just need to be willing to play your game-not someone else’s.