Do I HAVE to sand before painting paneling?
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Just sand lightly to remove any shine/gloss. The prime with a stain blocking primer and the paint with your color.
One of the most important steps to painting is the prep, so although it can be dreadful at times, just think about how a good paint job prepped well will last much longer than a paint job prepped badly. You got this!
I've done this before. If it's not a gloss you should just be able to prime it with Killz and paint. If "Glossy" check the Killz aplication and or the paint attendant.
We gave it a kind of 3D look(?). We used a hot glue gun and glued furniture cording (the cord used in the edge of a chair seat) down the lines and painted over it. You may be able to find something on line showing it. Good luck.
Painted my rec room paneling white. No sanding. Just washed it down with Dawn and hot water. Definitely primer first. Go for it!