Golf is sport that requires three major components of a well-rounded fitness program: cardiovascular endurance, muscular strength training and flexibility.

The follow are guidelines for a golf fitness program: 

1.      CARDIOVASCULAR TRAINING

a.   Aerobic exercise (walk, run, bike, swim, elliptical) at least 30-60 minutes, 3-5 times per week.

b.  Get golf ready – WALK your round, carry or pull your clubs.

c.   Cart only – WALK every other hole, alternate w/ cart partner. 

2.      STRENGTH TRAINING

a.   Golf specific weight training improves strength which causes the ball to travel farther with more consistency due to increased club head speed at contact.

b.   Muscular endurance training: 2-3 sets of 10-12 repetitions, light weights, 2-3 times per week.

c.   Power/strength training:  5-6 sets of 5 repetitions, heavy weights, 2 times per week.

d.   Golf specific muscle exercises:

1.  Abdominals and Obliques (posture, balance)

·        Plank and side plank

·        Crunches

·        Stability Ball

·        Stability Ball w/ medicine ball extension

·        Torso twist

·        Trunk rotation with tubing or band

·        Wood chop with medicine ball

2.   Legs: Quadriceps & Hamstrings (balance, power)

·        Leg extension / Leg Curl

·        Leg Press

·        Lunges

·        Squats

3.   Forearms / Wrists (hinge backswing, hold on impact, release, short game, touch)

·        Wrist Curls

·        Reverse wrist curls / reverse push downs

·       Tennis ball squeeze

4.      Shoulders (turn)

·        Shoulder Press

·        Pull Ups

·        Push Ups

·        Lateral Raises / Bent over Lateral Raises

·        Seated Dumbbell Press             

5.      Upper Back (turn, power, finish)

·        Seated Row

·        Lat Pull Down

·        One Arm Dumbbell Row

·        Bent Row 

3.      FLEXIBILITY  (range of motion within a joint)

a.     Tight muscles restrict turn and generate less power.

b.     Stretching – 15-20 minutes per day

c.      Yoga 

To play consistent golf, a fitness program that is safe, efficient and effective with benefit not only your health but your performance on the golf course.  Golf is a life long sport, exercise and diet will help you live long to enjoy the sport you love! 

Remember to check with your doctor before starting an exercise program.  Check with a fitness professional if you need help with your program.