golf practice tips

10 Essential Golf Fitness Tips

Fitness plays a critical role in golf performance, and by improving one’s fitness, one can significantly boost their performance in golf.

Proper fitness allows you to have enough power and control for more effective golf swings. Improving your fitness will help you in the following ways:

  • Greater power which allows you to hit the ball over longer distances
  • Greater muscle control that gives you more control over your swing
  • Better flexibility allowing you to bend and twist as much as a swing requires
  • Less injuries
  • Greater endurance and stamina, and reducing your risk of fatiguing during a round

Resource: Check out our suite of golf practice plans to choose from, follow, and improve your golf scores

golf workouts

10 Golf Fitness Tips for Beginners

The following tips will help you improve your golf fitness:

1. Exercise the right muscles

Nearly all of your muscles are used during a golf swing, including your face muscles. The key muscles you should target during your fitness regimen are the abdominal obliques, your forearms, your back, the chest pectorals, your core, and the gluteus maximus.

The best exercises for these target muscles are included in this 8 week workout plan for golfers.

2. Prioritize strength building

Other than exercising your muscles, you also need to engage in power and strength building in order to increase the density of your muscles as well as enhance the strength of your ligaments and bones.

In order to undertake golf strength training successfully, you need to do a few lifting reps with heavy weights. You want to avoid doing a large number of reps with light weights because this makes you bulk up, which will interfere with your range of motion as well as flexibility while you are on the golf course.

You are also less likely to make as much strength gains from lifting if you lift light weights.

3. Prioritize power training

You need power alongside strength in order to be a successful golf player. Hence, while improving your strength, you should also aim to enhance your power, which will result in greater swing speed.

Usually, a strength training program will help golfers improve both their power and strength, mainly because power is a derivative of both strength and speed.

In addition, golfers can, and should regularly incorporate explosive power exercises alongside their strength training efforts for maximum impact. Plyometric and ballistics are a good place to start in this regard.

Resource: 6 Best Golf Strength Workouts

4. Core Stability Training

Postural strength is also important for avid golfers, and it refers to having the capability of moving and holding your torso in a variety of positions at different points of the swing.

Postural strength, also known as core stability, allows you to have greater control over your swing, your timing, and full-body coordination as you swing.

Free weight exercises, for instance, using barbells and dumbbells, are a great way of enhancing your core stability. This is because such exercises push you to use a variety of smaller types of muscle groups, allowing you to stabilize at your core as you conduct each movement.

Total body movements are also impactful when attempting to build up core strength and stability.

5. Aim for full body workouts

When lifting or doing any form of exercise as part of the golf fitness routine, refrain from performing regular isolation exercise that only targets a specific body part.

Rather, focus on compound and full body workouts in order to get the most from the regular workout

In addition, concentrate on proper form while working out, as well as rest between the sets in order for your muscles to relax. Do 3-5 sets with 1-6 repetitions in each set.

golf workouts

6. Stretch before exercise/play

To avoid injury, it is imperative that you stretch before you begin any golf fitness exercise and even before you play a round of golf or before your practice rounds.

Stretching is also important because it helps to enhance your flexibility, giving you a wider range of motion especially as you are turning in your swings. As a result, your club swings will be able to cover more distance.

Stretches that you should undertake every day include toe grabs, arm circles, slow twists, and wrist stretches.

Remember to also stretch after practice in order to promote circulation and avoid soreness and lactic acid build-up in your muscles.

7. Avoid Static Stretches

As mentioned above, it is important to stretch before you golf. However, for golfers, dynamic stretching is preferred over static stretching. This is because the latter form of stretching can reduce the golfer’s accuracy, and swing speed.

Dynamic stretching usually incorporates momentum and motion to work on a particular muscle, unlike static stretches that require you to hold a stretch for some time. Benefits of this type of stretching include greater accuracy in golf swings, as well as more powerful and faster swings.

8. Do stamina exercises

In order to build your stamina and endurance to last the whole 18 holes, walk during practice golf rounds instead of riding the cart, eat healthy, jog regularly, and maintain a healthy weight.

In addition, avoid fatiguing your muscles during training as they will get used to fatiguing every time they are exerted.

Resource: How to Break 80 Golf Practice Routine

9. Balance between golf-specific and non-specific exercises

You need to do exercises that have the same patterns and speed of movement that are typical of the golf game.

For instance, if you want to exercise your abdominal area, you should focus on rotational exercises like the woodchop.

However, in order to promote bodily balance, you should incorporate some general exercises into your routine alongside these golf-specific exercises especially when it comes to strength training.

Doing this will help you avoid strengthening some muscles and neglecting others leading to an imbalance and poor performance on the golf course.

10. Frequency, Reps, Duration

In terms of frequency, golfers are advised to perform 3-5 workout sessions a week that incorporate strength, power, core and stamina training.

When it comes to strength training, 3 workout sessions a week are enough. More than this, and you not only reap less benefits, but you also run the risk of fatiguing your muscles.

For most of the golf fitness exercises, you should strive to complete at most 2-3 sets with between 6-15 reps per set depending on the specific exercise that you are undertaking. It is also imperative that you rest for close to two minutes after each set that you complete.

When it comes to duration, a golf workout should be completed within 30-45 minutes, anything above this stops being beneficial to you.

Each workout session should engage all of the essential muscle groups with about two exercises for each muscle group.

Try our 8 week golf fitness program which follows the tips discussed in today’s article.

golf workouts

Best Golf Drills & Practice Routines

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