Lauren “Lo” May is a former Division I tennis player who has gained fame as a top pickleball player. She is well-known for sharing tips, fashion ideas, and TikTok videos about pickleball. But when she is not playing or creating content, she spends time in the gym building her muscle and improving her mobility. Lauren has shared her fitness routine with Men’s Health & Fitness to help others perform better on the court.
May is passionate about pickleball. She has won multiple gold medals and competed in the National Championships. She trains hard, spending 3 to 4 hours on the court, 4 to 5 days a week. “I’m kind of an addict,” she admits. To keep up with this demanding schedule, she says it is important to train off the court as well.
She explains her workout circuit supports power, agility, and endurance. Here is how she trains:
Lauren May’s Full-Body Workout for Pickleball
Warmup: 1 round
Hip openers
Walking lunges
Band activations (lateral walks, single leg glute raises, shoulder pull-aparts)
Lower Body (heavy weights to build strength and power):
Hip thrusts: 4 sets of 10 reps
Kettlebell deadlifts: 3 sets of 10 reps
Walking lunges with rotation: 3 sets of 10 reps (each leg)
Weighted side step-ups: 3 sets of 8 reps (each leg)
Glute kickbacks (using cable or band): 3 sets of 15 reps (each leg)
Upper Body (lighter weights with higher reps to build endurance and mobility):
Dumbbell lateral raise: 1 set of 20 reps
Dumbbell front raise: 1 set of 20 reps
Dumbbell triceps pulses: 3 sets of 20 reps
Finisher:
StairMaster for 45 minutes
Workout Breakdown
May explains that pickleball demands a lot from the quads, glutes, calves, shoulders, and forearms. The sport requires quick lateral movements, explosive stops and starts, and fast hand action at the net. It works the entire body.
To prepare, she focuses on functional strength with a special emphasis on strong, active glutes. She starts her workout with heavy lower-body exercises to build explosive power and improve stability. This is essential because movement on the court begins from the ground up.
Next, she moves to the upper body. Here, she uses lighter weights and higher repetitions in a style similar to Pilates. This helps with flexibility and mimics the arm movements used during play.
May says functional strength is key to staying sharp on the court. The combination of strong legs and stable upper body helps her chase down balls, win fast hand battles, and stay strong throughout the week.
She finishes every workout on the StairMaster. “I’m obsessed,” she says. “I do it almost every day. If I’m missing, check the nearest StairMaster. I’ll be climbing!” This machine helps her build stamina, strengthen her glutes, and clear her mind.
For recovery, May likes to take long walks with her dog, Arthur. She also uses compression therapy, hot saunas, and focuses on getting good sleep.
“Sleep is the ultimate recovery tool,” she says. “Pickleball activates your whole body. That is why it’s so important to take care of yourself off the court. Training, healthy nutrition, and good recovery habits are essential. When I take care of my body, I play better, move better, and think better.”
