Get Started with Table Tennis in 7 Days: Free Beginner Guide + Gear Suggestions

Want to start playing table tennis but not sure where to begin? This 7-day beginner guide gives you everything you need to go from zero to rally-ready in just a week. You’ll learn the essential rules, grips, strokes, and drills, plus get curated gear recommendations to set you up for success. No fluff—just clear steps and actionable tips so you can see progress fast and start enjoying the game right away.

Day 1: Learn the Basics of Table Tennis

Before you pick up a paddle, familiarize yourself with the basic rules of table tennis:

• The objective: Hit the ball over the net onto your opponent's side so they can’t return it.

• Scoring: Matches are typically played to 11 points, with each player serving twice in a row.

• Serving: The ball must be tossed up and struck behind the table, landing once on each side.

• Equipment: You’ll need a paddle, table, and lightweight plastic balls (40mm).

Spend your first day watching a few beginner-friendly tutorial videos to see how rallies and serves work. Understanding these fundamentals will make actual practice much easier.

Day 2: Get Comfortable with the Grip and Stance

Your grip and stance are the foundation of your game.

• Shakehand Grip: The most common beginner-friendly grip. Hold the paddle like you would a handshake, with a relaxed but firm hold.

• Ready Stance: Stand with knees slightly bent, feet shoulder-width apart, and paddle in front of you. Stay on your toes to react quickly.

Practice holding the paddle correctly and moving side-to-side in your ready position. A stable base ensures better control and quicker responses.

Day 3: Master Basic Strokes (Forehand & Backhand)

Table tennis revolves around two main strokes:

• Forehand Drive: Swing from low to high, brushing the ball forward with a controlled motion.

• Backhand Drive: Keep your elbow close to your body and push the ball forward with a short, quick stroke. Read this blog for essential backhand techniques to get started with.

Set aside 15-20 minutes to hit the ball against a wall or with a partner. Focus on consistent contact rather than power.

Day 4: Learn to Serve Properly

A strong serve can give you a big advantage. Start with these basics:

• Hold the ball flat on your open palm.

• Toss it at least 6 inches into the air.

• Strike it with a slight forward motion to land on your side first, then your opponent’s side.

Experiment with simple backspin and sidespin serves once you feel confident with a basic serve.

Day 5: Practice Footwork and Control

Good footwork keeps you in position for every shot.

• Side Shuffle: Move laterally while staying balanced.

• Step-In & Step-Out: Perfect for returning short serves.

Combine footwork with your forehand and backhand practice. Hit 10 balls in a row without missing. The goal is to develop consistency, not speed. Check out for frequently made mistakes during the table tennis learning phase.

Day 6: Play Mini-Games and Develop Strategy

Put your skills to the test with some friendly rallies:

• Consistency Rally: See how many shots you and your partner can hit back and forth.

• Serve & Return Drill: One player serves, the other focuses on clean returns.

Start recognizing patterns – where your opponent struggles, how to place the ball strategically, and how to stay calm under pressure.

Day 7: Gear Up and Plan Your Next Steps

Now that you’ve grasped the fundamentals, consider investing in your own gear:

• Beginner table tennis Paddle Recommendation: Stiga All Round Classic Table Tennis Blade or Tibhar Carbon Shot for good speed and control.

• Balls: 3-star ITTF-approved balls for consistency.

• Table: If you have space, consider branded tables and robots for consistent practice. 

Join a local club or online community to continue improving. Set a weekly practice schedule and track your progress.

Final Thoughts

Table tennis is easy to learn but endlessly rewarding to master. In just 7 days, you’ll have the skills to rally confidently, serve effectively, and enjoy the game at any level. The key is consistency: practice regularly, refine your techniques, and always look for ways to challenge yourself.

Ready to start your table tennis journey? Grab a paddle and get playing today!