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
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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.
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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.
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.
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.