Last updated on September 10, 2023

Ever wonder how many steps you take in a squash game? Or, how many calories you burn? Squash and fitness go hand in hand, yet there is no straightforward way of measuring the positive effects of the sport.

While squash pundits believe that you should stay fit to play the game, there are some inherent benefits in playing squash to stay fit.

Squash is largely an anaerobic sport.

However, rallies such as the one shown below make you wonder if it is not occasionally an aerobic sport.

However, it is difficult to quantify the benefits of squash or compare it with other forms of exercise that are easier to measure.

For instance, a pedometer can measure the number of steps you cover when you walk or run. It can then use the distance covered to calculate calories burned based on your weight and the speed at which you cover that distance.

The number of steps covered on a squash court does not accurately reflect the effort and the energy required by this high-intensity activity.

Enter the concept of pedometer step equivalents.

Pedometer step equivalents are a concept used in tracking physical activity. The idea behind them is to provide a standardized way of measuring different types of physical activities and expressing them in terms of steps taken.

Step Count

Simply put, the steps you take during an intense activity such as a squash game are different from the steps you take during a walk in the park. Different physical activities require varying levels of effort and energy expenditure. You can use pedometer step equivalents to convert activities other than walking or running into an equivalent number of steps. The conversion is based on factors such as intensity, duration, and energy expenditure.

Comparative Metrics

Converting various activities into step equivalents allows you to compare and assess hard-to-measure physical activities. Many fitness trackers and mobile apps use step equivalents and conversion factors to provide users with accessible and relatable data regarding their fitness activities. However, these conversions’ accuracy varies, with different fitness trackers and online calculators using various elements and algorithms.

The challenge

The pedometer step equivalent for squash can vary depending on factors such as your level of effort, intensity, and movement during the game. As squash is a highly dynamic and physically demanding sport involving bursts of acceleration and changes in direction, estimating the step equivalent can be challenging and inaccurate.

Shown below is a screen capture of some pedometer step equivalents from a downloadable PDF published by getfit.mit.edu.

As you can see, the squash pedometer equivalent is a whopping 348 steps per minute. In comparison, it takes 100 steps per minute to walk a 20-minute mile.

So, if your Fitbit or smartwatch shows you that you took 4000 steps in a 40-minute squash match, you can ignore it. Going by the step equivalents, you would be in the region of 14,000 steps – give or take a few steps. That’s a decent workout!

So what does this mean in terms of calories burned?

You will need a Steps to Calories Calculator to figure that out. Plug your weight, height, and the steps you covered into the tool to view the calories burned during your squash, tennis, or other physical activity. Sticking with the 40-minute squash example above, your 14,000 steps would translate to 516 calories burned.

Not bad for a game that you enjoy playing!

It is worth noting that many online calorie calculators use Metabolic Equivalent for Task (MET) instead of pedometer step equivalents. However, there does not appear to be a standardization of MET values for various physical activities. MET values shown for squash currently range from 7-12. Shown below is a MET-based calorie calculator you can try.

A word of caution: I am not an expert in matters of health and fitness and my observations are based on the sources linked within this post.

http://www.thewalkingsite.com/10000steps.html