Looking for a fun and fast-paced sport to level up your fitness? Squash and racquetball are two high-intensity games that will get you moving full-body while keeping you on your toes—literally. Though they have similarities, they’re different sports. So, which one is the better workout? Let’s get into it.
A Quick Rundown of Racquet Sports
Both squash and racquetball are played in enclosed courts with racquets and a small ball, but the pace, rules, and style of play are very different. What do they have in common? High energy, quick reflexes, and a lot of movement. They’re perfect for anyone looking to get fit and have fun.
Reddit user reflectrofluid does a great job of explaining the key differences of the game in a simple manner.
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Where It All Began
Squash goes back to the 19th century in England. It evolved from the game of “rackets” when students found a softer ball created longer rallies and more strategy.
Racquetball is a modern creation. It was invented in the US in the 1950s as a more accessible version of handball and squash. The focus: speed, agility, and fun.
A brief history of the “racquet”
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Gear Up: What You’ll Need
Squash:
- Longer, thinner racquet
- Smaller, less bouncy ball
- Indoor court with clear boundaries
Racquetball:
- Shorter, wider racquet
- Larger, more bouncy ball
- Enclosed court with no out-of-bounds zones
- Mandatory eye protection (because of the ball’s speed)
Each sport has its own feel on the court, which can change how you move and how hard your body works.
Squash vs Racquetball, by Restrung Magazine
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Rules and Game Flow
Squash is all about strategy and placement. The ball doesn’t bounce much, so rallies are longer and more demanding on your legs and lungs.
Racquetball is all about speed. The bouncier ball means quicker reactions and fast-paced play, but rallies can be shorter and more explosive.
Key differences:
- In squash, the ball must hit the front wall before touching the floor.
- In racquetball, the ball can rebound off any wall—even the ceiling.
The Health Benefits of Squash
Squash is a serious cardiovascular workout. It will boost:
- Endurance
- Coordination and Flexibility
- Core and leg strength
The stop-start nature of squash also builds agility, while constant rallies give your heart a steady push. It’s mentally engaging too—you’re always thinking a move ahead.
What Racquetball Does for Your Body
Racquetball is known for building power and speed. The fast-paced style helps improve:
- Reaction time
- Arm and shoulder strength
- Hand-eye coordination
- Overall cardio fitness
Since it allows for more high-speed shots and quick footwork, it’s a great workout for players who love explosive bursts of energy.
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Calories Burned: The Numbers
Here’s how they stack up for calorie burn (based on moderate to high intensity):
- Squash: 600–1000 calories per hour
- Racquetball: 600–800 calories per hour
Both sports burn calories, but squash edges slightly ahead due to longer rallies and less ball bounce, which keeps you moving constantly.
Staying Safe While You Play
Injury risk is low if you follow good habits. For both sports:
- Warm up and stretch before playing
- Wear the right court shoes for grip and support
- Take breaks and stay hydrated
Racquetball players should always wear protective eyewear because the fast-moving ball can be unpredictable in tight spaces.
It’s More Than Just a Workout
Both sports come with great social and mental health benefits. Whether you join a local league, take lessons, or just rally with friends, you’ll meet people, challenge yourself, and stay motivated.
Squash tends to attract a more globally connected crowd with clubs and competitions worldwide. Racquetball is especially popular in North America, with more casual playing options in local gyms and community centers.
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The Verdict
If you’re looking for:
- A long-lasting cardio burn → Go with Squash
- A fast, powerful, high-impact game → Try Racquetball
- A mental challenge with physical payoff → Squash
- A quick entry sport that’s fun from the start → Racquetball
The best part? You don’t have to choose just one. Trying both is a great way to stay active, build different skills, and keep your workouts exciting.
