Padel for Women: Growing Participation & Where to Play in the UK

By Gary, founder of RacketRise. Covering padel and pickleball across the UK.

Last Updated: April 2026

Quick Summary

• Women now make up ~40% of UK padel players — up from ~25% in 2023, making padel one of the most gender-balanced racket sports
• Many UK venues run women-only sessions — a comfortable starting point if you're new and prefer a same-gender group
• Padel's doubles format is inherently inclusive — four players on a small court means physical dominance matters less than placement and teamwork
• Equipment designed for women is increasingly available — lighter rackets, smaller grip sizes, and women-specific shoes
• Find women's sessions near you via the RacketRise Court Finder and the LTA Padel club directory

Padel is growing faster among women than any other racket sport in the UK. The LTA's 2025 data showed female participation up 65% year-on-year, and most UK clubs report that women's groups and women-only sessions are their fastest-filling slots. This isn't accidental — padel's structure (doubles, small court, low barrier to entry) genuinely suits mixed-ability and mixed-experience groups in a way that tennis and squash historically haven't.

This guide covers where the growth is happening, how to find women-only sessions and leagues, what equipment to choose, and how to get started.

Table of Contents

• Why Padel Is Growing Among Women
• Finding Women's Sessions and Leagues
• Getting Started
• Equipment for Women
• Fitness and Health Benefits
• Competitive Pathways
• Coaching and Development
• Frequently Asked Questions

Why Padel Is Growing Among Women

Several structural features make padel more accessible to women than most racket sports:

Doubles reduces physical dominance. In singles tennis, the player who hits harder and runs faster tends to win. In padel doubles, four players share a small court — placement, teamwork, and soft hands matter more than raw power. This narrows the physical gap and rewards tactical play.

The underarm serve levels the field. Padel's mandatory underarm serve eliminates the biggest physical advantage in tennis — the overhead serve. No player can dominate by serving aces. Every point starts as a genuine contest.

Social format. Padel requires four players, which makes it naturally group-oriented. Most new players join through friend groups, work colleagues, or club mixers — all social entry points. Women's-only WhatsApp groups at UK clubs are typically the most active.

Gentle learning curve. New players can rally within 15-30 minutes. There's no six-month grind to make the sport enjoyable. This dramatically lowers the barrier for adults who haven't played racket sports before.

Perception shift. Tennis, squash, and golf carry longstanding cultural baggage around gender. Padel arrived in the UK without that — it's new enough that participation norms are still being set, and they're setting gender-balanced from the start.

Finding Women's Sessions and Leagues

Most UK padel venues with 3+ courts now offer dedicated women's programming. Here's where to look:

Club Sessions

Women-only social mixers. Typically weekly or fortnightly, open to all levels. You show up, get paired, play round-robin games. The most common format at UK clubs. Check the RacketRise Court Finder for venues near you, then look for women's sessions on their booking system.

Women's beginners' courses. 4-6 week structured programmes run by many larger clubs. Usually £60-120 for the course (4-6 sessions). Ideal if you're completely new and want structured learning in a same-gender group.

Mixed social play. Most club social sessions are mixed-gender and mixed-ability. If you're comfortable playing in mixed groups, these are the most frequent and flexible option.

Leagues and Competitions

LTA Padel women's leagues. The LTA runs regional women's padel leagues with regular fixtures. Contact your local affiliated venue for details.

Club ladders. Most clubs with 50+ members run internal ladders. Women's ladders are increasingly common alongside mixed ladders.

National tournaments. Padel England and the LTA run national women's championships. These are typically graded by level, so you don't need to be elite to enter.

Online Communities

Search Facebook for "[your city] women's padel" — most major UK cities have active groups. These are the best way to find regular playing partners and hear about new sessions.

Getting Started

If You've Never Played a Racket Sport

1. Book a group beginners' session. £15-25 per person, 60 minutes, at most UK clubs. Women-only beginners' groups are available at most larger venues. Find one via our padel coaching guide.
2. Borrow or hire equipment. Don't buy until you've played 3-4 times and know you'll continue.
3. Learn the basics. Our how to play padel guide covers rules, scoring, and court layout.
4. Join a social mixer. Once you can rally, sign up for your club's weekly mixer. This is where padel becomes a regular habit.

If You've Played Tennis, Squash, or Badminton

You'll pick up padel fast. The grip and stance are similar to tennis, the volleying translates from squash, and the hand-eye coordination from badminton carries over directly. The new elements — glass walls, underarm serve, and the kitchen — take 2-3 sessions to get comfortable with.

Read our padel strategy for beginners guide to understand how padel tactics differ from other racket sports.

Equipment for Women

Rackets

Key differences for women's rackets: lighter weight (340-360g vs 360-380g for men's), smaller grip circumference, and often a softer core for less vibration. Several major brands (Bullpadel, Head, Babolat, Nox) make women-specific models.

Our tested picks:

• Beginners: round shape, EVA foam core, 340-355g. Budget: £60-100. See our racket buying guide.
• Intermediate: teardrop shape, medium-hard core, 350-365g. Budget: £100-180. See our best intermediate rackets guide.
• Elbow-sensitive: arm-friendly models with extra vibration dampening. See our arm-friendly rackets guide.

For a full tested lineup, see our best padel rackets for women guide.

Shoes

Proper padel shoes with lateral support. Women's models run in UK sizes 3-8 and are shaped differently from men's (narrower heel, different arch support). See our padel shoes guide.

Clothing

Standard sports clothing works. Padel-specific clothing exists but isn't necessary. See our what to wear to padel guide.

Fitness and Health Benefits

Padel's fitness profile is well-suited to women's health priorities across all ages:

Cardiovascular health. 400-600 calories per hour at moderate intensity. Two sessions a week exceeds the NHS 150-minute moderate exercise recommendation. See our cardio comparison guide.

Bone density. Weight-bearing, impact-loading activity stimulates bone density maintenance — crucial for women's osteoporosis prevention from the 40s onward. Padel's moderate impact is enough to be beneficial without being excessive.

Mental health. The social component of doubles padel — conversation between points, shared victories, team dynamics — provides benefits that solo exercise doesn't. Multiple studies show racket sports have stronger mental health outcomes than gym-based or solo cardio exercise.

Strength and balance. Lateral movements, rotational shots, and split-step footwork build functional strength and balance that decline with age if not trained.

For a deeper look, see our is padel good exercise guide.

Competitive Pathways

Women's competitive padel in the UK has grown rapidly:

Club level: internal ladders, inter-club matches, local tournaments. Most clubs grade players by level (beginner, intermediate, advanced) so you compete against similar abilities.

Regional level: LTA-sanctioned regional leagues with regular fixtures. Teams typically play 2-3 matches per month.

National level: the LTA runs a national padel championship series with women's categories. Pickleball England runs similar events for those playing both sports.

International: the International Padel Federation runs world championships and ranking events. UK women's teams are increasingly competitive at European level.

You don't need to be elite to compete. Club-level ladder matches and local tournaments are accessible to any player who can rally consistently and understands basic doubles positioning.

Coaching and Development

Finding a Coach

Most UK padel coaches offer group and individual coaching. Women-only coaching groups are available at many larger venues. See our how to find a padel coach guide for directories and what to look for.

Expect to pay:

• Group lesson (4-8 players): £15-25 per person per hour
• Semi-private (2 players): £25-40 per person per hour
• Private (1-on-1): £40-70 per hour

Self-Development

Between coaching sessions, structured at-home practice accelerates improvement:

• Wall drills for touch and consistency
• Shadow swings for technique
• Video review of match play

See our padel practice at home guide and padel training plan for detailed programmes.

Key Technique Areas

The shots that most improve women's padel:

1. The bandeja — the defensive overhead that controls pace. See our bandeja guide.
2. The volley — net dominance wins in doubles. See our volley guide.
3. The lob — tactical tool to move opponents off the net. See our lob guide.
4. Wall play — using the back glass is what makes padel unique. See our wall play guide.

Frequently Asked Questions

Is padel suitable for complete beginners?

Yes — padel has the gentlest learning curve of any racket sport. Most beginners can rally within 15-30 minutes. Women-only beginners' groups at UK clubs are a comfortable starting point. See our complete beginner's guide to padel.

Do I need to be fit to play padel?

No. Recreational padel is moderate intensity — comparable to brisk walking with occasional short sprints. Your fitness will improve as you play. Start with one session a week and build from there.

Are women-only sessions less competitive?

It varies hugely. Some women-only sessions are social and relaxed, others are intensely competitive. Most clubs offer both — social mixers for casual play and league matches for competition. Ask the venue what the session vibe is before booking.

How is padel different from pickleball for women?

Padel is faster, more physically demanding, and uses glass walls. Pickleball is gentler, cheaper to start, and has a slower pace. Both are excellent for women — padel if you want more of a workout, pickleball if you want easier access and lower intensity. See our padel vs pickleball comparison.

What's the best racket for a woman starting padel?

A round-shaped racket, 340-355g, with an EVA foam core and a comfortable grip size (typically 10-11cm circumference). Budget £60-100. See our best padel rackets for women guide for tested recommendations.

Sources & Further Reading

• LTA Padel — UK governing body, women's programmes and club listings
• International Padel Federation — global rankings and women's competition
• NHS: Women's fitness — UK exercise guidance
• RacketRise Court Finder — every UK padel venue

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Related Articles

• What Is Padel? The Complete UK Beginner's Guide
• Best Padel Rackets for Women: 7 Tested for UK Players
• Padel vs Pickleball: Which Racket Sport Should You Play?
• Padel for Over 40s: Fitness, Injury Prevention & Getting Started

Disclaimer: This guide is for general information. Consult a GP before starting a new sport if you have pre-existing health conditions.