Golf Workout Routines – Get Your Golf Fitness Up to Par
If you’re looking for a full body workout you can do at the gym or searching for a golf fitness routine that is beginner friendly, then we’ve got it for you today. This workout routine works the arms, legs, and abs to help you build power and stability in your muscles that are used throughout a golf swing.
Golf fitness is important and becoming more popular with guys like Brooks Koepka, Tiger, and Rory looking jacked in golf shirts while still performing at a high level, winning majors.
We created a golf fitness training plan you can buy if you like that sort of thing. Some people work best following a set program that’s laid out for them as opposed to doing random stuff.
We also have golf practice plans showing you what drills and practice templates to follow to lower your golf scores.
Alright, let’s dive into the full body workout routine for golfers…
Arm Workouts for Golfers
- Bicep Curls with Dumbbells – 3 sets of 10
- Hammer Bicep Curls with Dumbbells – 3 sets of 10
- Tricep Kickbacks – 3 sets of 12
- Tricep Dips on Bench – 3 sets of 15
- Shoulder Lateral Raises – 3 sets of 12
- Front Shoulder Raises – 3 sets of 10
- Shoulder Dumbbell Press – 3 sets of 10
The above arm workouts are basic workout movements, we don’t need complex workouts believe it or not. The golf swing is built around the core muscles and your back muscles.
Arms still play a role in the swing and should be worked out at the gym but you don’t need to do complicated fast twitch muscle movements. Basic arm exercises will work the biceps, triceps, and shoulders to help add some power.
Here are additional articles:
- 10 Best Shoulder Exercises for Golfers
- 15 Best Bicep Exercises for Golfers
- 10 Best Chest Exercises for Golfers
Leg Workouts for Golfers
Legs generate the bulk of your power in the golf swing. They are connected to the ground and having a stable golf stance can help you maximize power.
While leg workouts are important, we also want to stress having a proper set of golf shoes with solid traction.
Combined, your stability from solid golf shoes (no slipping during swing) and power from the muscles in your legs, can help your body generate fast club speed.
Here’s a leg workout routine for golfers:
- Squats – 3 sets of 10
- Forward Walking Lunges – 3 sets of 12
- Lateral Squats – 3 sets of 10 for each leg
- Squat Jumps – 3 sets of 10
- Jump Rope – 3 sets of 1 minute
Here is an additional article sharing some of the best leg exercises for golfers to workout when strength training.
Abs / Core Workouts for Golfers
The core is the power house connecting the legs and the upper body. It transfers power generated from the ground up while also providing stability.
When the body turns back in the swing, the core muscles are activated, helping support the body during the power building coiling of the upper body.
The abs also support the back muscles helping take the blow during the swing to reduce tension and strains in your back.
Here are important abs exercises for golfers to add to a workout routine:
- Leg Raises (lower abs) – 3 sets of 20
- Straight Leg Crunches (upper abs) – 3 sets of 20
- Plank – 3 sets of 1 minute holding plank
- Plank with Crunches – 3 sets of 30 seconds
- Russian Twist – 3 sets of 20
Before you go check out these practice plans to follow with proven drills and routines to improve your short game and golf swing.
We recommend you start with the break 90 plan to get the basics and upgrade later to the harder plans (break 80, break 70) or try the short game plan with chipping and putting challenge levels to pass.
- How to Break 70 Golf Training Plan
- How to Break 80 Golf Training Plan
- How to Break 90 Golf Training Plan
- All Access: Get Every Practice Plan (Lifetime Membership)
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