Volleyball vs. the Gym: Which Workout Is Right for You?

Do you want to exercise more, improve your fitness, or simply have a more active routine, but going to the gym doesn’t sound all that appealing?

Research has linked sports participation in adults to better psychological well-being, including greater life satisfaction and lower levels of stress.

And staying active doesn’t have to mean following a traditional gym routine. Sports like volleyball also keep your body moving and can help develop different physical abilities while you play, interact with others, and learn new skills.

But these two types of exercise work in different ways and can support different goals.

So, volleyball or the gym: which one offers the kind of workout you’re looking for? And which one is the better fit for you?

Volleyball vs. Gym: What’s the Difference?

While both can be part of an active lifestyle, playing volleyball and working out at the gym offer very different experiences.

At the gym, you have more control over your workout. You can choose which muscles to target, adjust weights and repetitions, set your cardio time, and tailor exercises to specific goals.

In volleyball, movement is more dynamic. During a game, you may need to run, jump, and squat within seconds, without knowing exactly what your next move will be.

There’s also the game itself: you interact with others, make decisions, and work as a team while exercising.

So, neither option is necessarily better than the other. The choice depends on your goals and, most importantly, the type of activity that makes the most sense for you to maintain as part of your routine.

Is Volleyball a Good Workout for Adults?

Yes. A volleyball game combines different types of movement and requires your body to stay active throughout the game.

In a single activity, you may move around the court, jump, squat, change direction, maintain your balance, and use both your arms and legs to respond to each play. Since you need to follow the ball and react to what’s happening, your movements are constantly changing.

The main difference is that exercise happens while you play. Instead of counting reps or watching the time on a machine, your focus is on reaching the ball, completing the play, and keeping the rally going.

You’re not counting reps. You’re trying to keep the ball off the floor.

What Muscles Does Volleyball Work?

Volleyball engages different parts of the body throughout a game.

The legs and glutes are involved in movements like jumping, getting low to receive the ball, and moving around the court. The quadriceps, hamstrings, calves, and glutes are also constantly engaged in these movements.

The core helps maintain stability, balance, and body control, while the shoulders, arms, and forearms are involved in actions like serving, setting, passing, and hitting the ball.

Instead of working one muscle group at a time, volleyball requires the whole body to work together.

How Many Calories Does Volleyball Burn?

There is no single number of calories a person burns while playing volleyball. Calorie expenditure can vary depending on factors such as body weight, duration of the activity, game intensity, and level of effort during play.

A recreational game, for example, may require less effort than a more intense session with more jumping, movement, and consecutive plays.

The same applies to the gym. Walking on a treadmill, strength training, and a high-intensity workout will not result in the same energy expenditure. So, comparing volleyball and the gym based only on calories burned may not be very useful.

Rather than focusing on which activity “burns more,” it’s more important to consider the intensity, duration, and, most importantly, which type of exercise you can maintain consistently.

Volleyball vs. Gym: A Quick Comparison

Both can be great ways to stay active, but what you get from each workout can be very different.

The biggest difference? At the gym, you can build a workout around a specific goal. In volleyball, the workout happens as part of the game.

So, Should You Choose Volleyball or the Gym?

The answer mainly depends on what you’re looking for in a physical activity. There isn’t one option that’s better for everyone.

If your goal is to have more control over your workout, target specific muscle groups, progressively increase weights, or follow an individual routine, the gym may make more sense for you.

If you prefer to stay active while playing, developing skills, moving in different ways, and interacting with others, volleyball may be a more interesting option. The sport can contribute to different aspects of physical fitness, including cardiovascular endurance, strength, agility, and balance.

And you don’t necessarily have to choose one or the other. Volleyball and the gym can also be part of the same routine, since strength training can complement the physical demands of the sport.

If traditional workouts aren’t your thing, volleyball offers another way to stay active: you’re moving, learning, and exercising while playing the game.

At Volleyball Academy, kids, teens and adults can learn and practice volleyball in a structured environment.

Ready to play? Explore our classes and find a program near you.