– WEIGHTS PROGRAMMES
Weights training
built for badminton players.
12 badminton-specific weights programmes designed to help you move faster, hit harder, and become stronger & more robust on court.
- 350+ five-star reviews
- Instant Access
– WHAT’S INSIDE
Badminton-specific strength training made simple
Train Specifically For Badminton
With these Weights Programmes you can turn up to the gym knowing that all of the programmes have been designed specifically for badminton players, by us & experts in the field.
See Your Progress Over Time
The Weights Programmes come with both a free printable tracker, and free online tracker. There’s also a video tutorial showing you how to use the online tracker.
Never get stuck doing the same gym routine
There are over 100 exercises, each with a video demonstration and written explanation, so every programme feels fresh and never repetitive.
Access anywhere, anytime
A mobile-friendly PDF, so you can train anywhere, anytime.
Missing a piece of equipment? No problem!
No Swiss ball, or medicine ball at your gym? We’ve included alternative exercises for exactly that, so a missing piece of equipment doesn’t ruin your session!
Built for busy gyms
Each programme is carefully planned so that exercises are grouped together where possible – so you’re not trying to use multiple machines or stations at once if you’re in a busy gym.
– PROGRAMME STRUCTURE
Build a Stronger, Faster and More Explosive Body for Badminton
Weight training should be a key component of every badminton player’s training, helping to improve on-court strength, endurance, speed and explosive power – whilst also reducing injuries!
Whatever you want to improve, there’s a programme for it
Each set of programmes has 4 programmes which are designed to improve a specific area of your badminton:
- Strength endurance
- Strength, robustness & staying injury free
- Pure strength
- Speed & explosive power
Each programme has 3 key sections.
This evidence-based structure helps you train each area with purpose and quality – so you can prepare well, move well, and build strength that transfers to your game.
Activation
Prepare the key muscles and movement patterns so your body is ready to train well.
Balance, Stability & Plyometrics
Improve your control, balance and explosiveness so you can move faster and more confidently on court.
Strength
Build strength in the muscles and movements that help you produce more power, move more efficiently, and improve your on-court performance.
What A Programme Looks Like
Every programme follows this format: clear reps, notes, and a video demonstration for every exercise. Here’s a sneak peek at Programme 4 (Speed & Explosive Power)…
– REVIEWS
What People Are Saying...
350+ five-star reviews from players using these Weights Programmes
“I found you guys from your YouTube Channel and it’s amazing how much time and effort you put into everything you do. The programs are clear and well-thought out, and they have helped me save hours of wandering around the gym not knowing what to do. Now I can work out in the gym with peace of mind that this is what the top professionals are doing and with programs that are uniquely made to help my badminton – and get my ‘badminton body’!! Thank you Badminton Insight! ”
Alex Mills
- USA
“The programs have been great and I feel much more stable and powerful on court!! I went to the physio for a lower achilles problem I have had for a year and most of the exercises he gave me were already in the programs. So if you want great injury prevention for your body and want to win more matches. Don’t think longer.
Be strict to the program while still being nice to yourself and give yourself the occasional slack and results will come in time. Good luck! You got this :)”
Luuk
- Netherlands
“Since I’ve been doing these programmes, I feel so much stronger and more explosive on court. I no longer have difficulties regarding the strength side of things. The programmes are also super easy to understand and I liked the variety of exercises to target all the muscles used in badminton. Overall, very satisfied with the programmes!”
Joel C
- Canada
“I needed something to help me go to the gym, some kind of guidance to help get me started. It worked: I have done 9 sessions in the last 2 months! The structure is clear and I like the video demonstrations for the movements I did not know about.”
Bastien Duret
- France
“I’ve been using the Weights Programmes for a while now and I have seen significant improvements on court in the way I move and the power and explosion of my legs and also my shots! They are a really good asset for improving your on-court game and general strength!”
Jess Mills
- UK
“I wish I came across these weights programmes before now! This is a must have for people that are looking for ways to improve their game. I have been using it for few weeks and I can feel the difference both on and off court. They are specifically designed for badminton players so I know every single workout will benefit my game and not just me wasting my time in the gym. They are also very easy to follow and I genuinely look forward to my weights session now. It is by far one of my best purchases ever!”
Patra Thirakornratch
- UK
“Personally I love the programs and have been using them a few times a week for the past 6 months. I have seen a very noticeable improvement in my speed, power and endurance on court, particularly with lunges. The programs are difficult but that’s exactly what I expected and wanted. After learning the exercises the programs were easy to follow. Overall such a good program and so worth the purchase.”
Sterling Bartlett
- New Zealand
“The programmes are clear and easy to follow with the linked videos. I feel my strength has definitely improved and I can jump better!
I really enjoy, and continue to enjoy doing your programmes!”
Esther
- Netherlands
“The programmes were well put together, especially having exercises that come with video demonstrations. It was easy to follow, and it did really help me increase my physical performance when preparing for a competition. The intensity of the gym (weights and circuit training) were awesome (no pain no gain!).”
Andreau Galvez
- Northern Mariana Islands
“I have only been doing the exercises for a month however I have noticed my legs are definitely stronger and I seem to be more stable. I have also lost 2kg! The programmes provide a nice structure and the variety is good.
I really enjoy, and continue to enjoy doing your programmes!”
James Brooks
- UK
These are the programmes we use
We’re Greg and Jenny Mairs – former UK #1 and world #28 in mixed doubles.
For more than 10 years we worked with expert Strength & Conditioning Coaches to maximise our results on court.
But we often saw badminton players doing the wrong things in the gym to try and get a bigger smash or improve their movement around the court.
This is why we have created these badminton-specific weights programmes! They have been designed by us & experts in the field, specifically for badminton players.
Choose Your Programmes
Buy the programmes separately for £14.99 each, or together (all 12 weights programmes & 4 bonus programmes) for just £39.99!
The Mega Bundle!
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All 12 Weights Programmes (1-12)
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BONUS: 2 Badminton-Specific Gym Circuits
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BONUS: 2 Badminton-Specific Hotel Gym Programmes
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48 week training plan
Or Purchase Individual Programmes
Programmes 1-4
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Programmes 1-4
Programmes 5-8
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Programmes 5-8
Programmes 9-12
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Programmes 9-12
No fuss, no monthly fees. Once you purchase the programmes, they are yours forever.
– COMPLETE YOUR TRAINING
Pair your Weights Programmes with...
Singles and Doubles Multifeed Programmes
£23.99
30 Multifeed Programmes to improve your on-court speed, fitness and consistency.
Badminton-Specific Core Circuits
£7.99
Strengthen your core to stay balanced and generate more power in your rear-court shots.
Frequently Asked Questions
These programmes require gym equipment that is available in most public gyms, such as dumbbells, a barbell and plates, a kettlebell, and a box.
If you do not have access to some specific pieces of equipment (e.g. Swiss ball, medicine ball or therabands), we have provided alternative exercises.
We would recommend doing each programme 2-3x per week for 4 weeks. If you only have time to do weight training 1x per week, then don’t worry – that’s still plenty of time to make improvements 🙂 We’d just recommend doing each programme over a 5 week duration, rather than 4.
Yes, every exercise has a video demonstration and a written explanation, so you won’t be left guessing what to do. Please note that these exercises are done at your own risk, and we are not liable for any injuries! If you have specific questions about your technique or form, please consult a qualified Strength & Conditioning Coach.
Yes! Once you purchase the programmes, they are yours forever. This resource is for personal use only and should not be shared.
Step 1 – Buy your weights programmes!
Step 2 – Check your inbox (or junk!) for the email “Your Downloads Are Ready” which contains the download link for the weights programmes and the information document.
Step 3 – Get started!
Note: Please keep your download safe as the links may expire after several months.
Payment options include Credit / Debit card, PayPal, American Express, WeChat Pay and AliPay. These are all secure methods of payment.
The programmes include video demonstrations and written instructions for every exercise, so you can see what to do.
However, if you are completely new to strength training, we recommend asking a qualified in-person coach to check your technique when you begin. Learning good form early will help you train safely and get more from every exercise!
We understand that using two machines or stations at the same time isn’t always possible. Therefore we have designed the programmes to group exercises together where possible to avoid you taking over the whole gym!
Yes – Programmes 5-8 are aimed to be a continuation from Programmes 1-4, and Programmes 9-12 are aimed to be a continuation from 5-8.
However if you want to get the best value along with the 4 bonus programmes, we’d recommend purchasing the Mega Bundle!
Depending on the option you choose, you will receive either four individual programmes or the complete Mega Bundle, along with an Information Guide to help you get started.
The Mega Bundle includes all 12 weights programmes, two badminton-specific gym circuits, and two hotel gym programmes. The programmes are delivered as mobile-friendly digital PDFs.
Yes – it’s a one-off payment, not a subscription, so there’s nothing to cancel and the programme is yours to keep forever! As it’s a digital product, we’re not able to offer refunds once you’ve made your purchase, but if you ever run into an issue accessing your download, please get in touch.