A diverse group of young adults playing handball on a futuristic court.

Handball: The Surprising Workout You Need in Your Life?

Elliot Brynn in Health & Wellness December 2025 • 4 min read.

"Discover how recreational team handball boosts your fitness, strengthens your bones, and ignites your competitive spirit—no prior experience required!"

In an age where sedentary lifestyles are increasingly common, finding enjoyable and effective ways to stay active is more important than ever. Forget the monotonous gym routines! Team sports offer a unique blend of physical exertion and social interaction, making fitness feel less like a chore and more like a hobby.

While recreational sports like football, basketball, and hockey have gained traction as fun alternatives to traditional workouts, handball is emerging as a contender. This fast-paced, dynamic sport combines elements of running, jumping, throwing, and teamwork, offering a comprehensive workout that benefits both your body and mind.

Intrigued? Let’s explore how incorporating recreational team handball into your routine can transform your fitness journey. Discover the science-backed benefits that prove this isn't just a game—it's a pathway to a healthier, more active you.

What Makes Team Handball a Fitness Game-Changer?

A diverse group of young adults playing handball on a futuristic court.

A recent study published in the European Journal of Applied Physiology sheds light on the remarkable benefits of recreational team handball for untrained young men. Over a 12-week period, participants engaged in regular handball sessions and experienced improvements across multiple health metrics.

The study divided participants into a handball training group (HG) and a control group (CG). The HG completed approximately two training sessions per week, and the results were impressive. Here’s a breakdown of the key improvements:

Improved Cardiovascular Health: Participants saw an 11% increase in their VO2max, indicating enhancedcardiovascular fitness.
Increased Endurance: Intermittent endurance performance improved by 32%, demonstrating greater staminaand resilience.
Enhanced Muscle Activity: Muscle citrate synthase activity increased by 22%, signifying improved energy production in muscles.
Bone Strengthening: Bone mineral density in the proximal femur increased by 2%, contributing to stronger,healthier bones.
Fat Loss: Total fat mass decreased by 7%, and total fat percentage dropped by 6%, supporting weight managementgoals.

These results highlight the potential of team handball as a comprehensive fitness activity that targets multiple aspects of physical health. The study confirms that consistent participation in recreational handball can lead to significant and varied improvements.

Ready to Give Handball a Try? Here’s How to Get Started

Team handball is more than just a game; it’s a dynamic, full-body workout that offers a unique blend of cardiovascular, muscular, and skeletal benefits. The combination of physical activity, social interaction, and skill-building makes it an appealing option for those seeking a fun and effective way to stay in shape. So, gather your friends, find a local court, and experience firsthand the transformative power of team handball. Your body (and your social life) will thank you for it!

About this Article -

This article was crafted using a human-AI hybrid and collaborative approach. AI assisted our team with initial drafting, research insights, identifying key questions, and image generation. Our human editors guided topic selection, defined the angle, structured the content, ensured factual accuracy and relevance, refined the tone, and conducted thorough editing to deliver helpful, high-quality information.See our About page for more information.

This article is based on research published under:

DOI-LINK: 10.1007/s00421-018-4034-5, Alternate LINK

Title: Cardiovascular, Muscular, And Skeletal Adaptations To Recreational Team Handball Training: A Randomized Controlled Trial With Young Adult Untrained Men

Subject: Physiology (medical)

Journal: European Journal of Applied Physiology

Publisher: Springer Science and Business Media LLC

Authors: Therese Hornstrup, F. T. Løwenstein, M. A. Larsen, E. W. Helge, S. Póvoas, J. W. Helge, J. J. Nielsen, B. Fristrup, J. L. Andersen, L. Gliemann, L. Nybo, P. Krustrup

Published: 2018-11-24

Everything You Need To Know

What exactly is recreational team handball?

Recreational team handball is a fast-paced team sport that involves running, jumping, throwing, and teamwork. It provides a full-body workout that enhances cardiovascular health, builds stronger bones, and improves muscle activity. It's a fun alternative to monotonous gym routines, blending physical exertion and social interaction.

What does it mean to have an increase in VO2max from playing recreational team handball?

VO2max indicates the maximum amount of oxygen your body can use during exercise, reflecting cardiovascular fitness. An increase in VO2max, as seen in the study participants, signifies that their hearts and lungs are working more efficiently, allowing them to perform physical activities with greater ease and endurance. This is crucial for overall health and athletic performance.

Why is improved intermittent endurance performance important in recreational team handball?

Intermittent endurance performance refers to your body's ability to sustain repeated bursts of high-intensity activity followed by periods of rest or low-intensity activity. Improving intermittent endurance, as demonstrated by the study participants, means you can perform activities like sprinting and jumping for longer periods without getting fatigued, which is essential in a dynamic sport like team handball.

How does recreational team handball enhance muscle activity, and why is that important?

Muscle citrate synthase activity signifies the efficiency of energy production within your muscles. An increase in this activity, as observed in the study, indicates that your muscles can generate more energy from the food you consume. This is particularly important for activities requiring sustained effort and power, like running and throwing in team handball. Enhanced muscle activity contributes to improved overall physical performance and reduced fatigue.

In what ways can playing recreational team handball strengthen bones, and why is this significant?

Bone mineral density refers to the amount of bone mineral in bone tissue. An increase in bone mineral density in the proximal femur, as observed in the study participants, contributes to stronger, healthier bones. Regular participation in team handball, which involves weight-bearing activities like running and jumping, can stimulate bone growth and increase bone mineral density, reducing the risk of fractures and osteoporosis.