Golf Fitness And Exercise To Improve Your Game


Many things go through a golfer's head while on the green: their swing, the wind, and the ball's placement. But one thing that often gets overlooked is how important golf fitness and exercise is to keep your body in good condition.

Believe it or not, exercise can improve your golf game! Any golf weight training program worth its salt will have a few things in common.

  • It should be tailored specifically for golfers.
  • It should emphasize exercises that improve flexibility and range of motion.
  • It should include a healthy mix of strength training and endurance-building exercises.

Of course, there's more to a successful program than these three elements. But if you can find a program that hits all these key points, you're on your way to dramatically improving your game.

So here are a few reasons you should hit the gym before your next tee time:

Advantage Over Your Opponents

Golf is a game of skill, but it also requires much physical fitness. Golfers need to have the stamina to walk long distances, the strength to swing a golf club with proper form, and the flexibility to execute a variety of shots.

Golfers can play their best golf when they are in good physical condition. Exercise can help golfers improve their golf games in several ways.

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First, it can improve your stamina so you can walk the course without getting tired. Second, it can help you build muscle strength, leading to more consistent swings and longer drives.

Third, it can improve flexibility, leading to more powerful and accurate shots. Finally, exercise can help you focus and concentrate better on shots.

Golfers who are physically fit and mentally sharp will have an advantage over their opponents on the golf course.

Boost Confidence and Concentration

Any golf enthusiast will tell you that golf is more than just a physical game - it's a mental game, too. Exercise can help to improve your golf game by not only making you physically stronger but also by boosting your confidence and concentration.

You're more likely to take on challenging shots when you feel physically strong. And when you have the mental edge, you're less likely to be distracted by nerves or outside factors.

Improve Swing and Prevent Injury

Golf requires arm and shoulder strength. In addition, a golf swing requires the golf club to be swung in a fluid motion, with the head hitting the ball squarely. The golf ball will only travel in a straight line if the golf club is swung in a fluid motion. Therefore, a good swing is a key to golf's success.

Exercise is key to preventing injuries while improving your golf swing. Exercise can help improve your golf swing and prevent injuries.

When you exercise, you increase your flexibility and range of motion. This increased flexibility and range of motion can help you have a more fluid golf swing.

Exercise can also help strengthen the muscles used in your golf swing. Stronger muscles can help prevent injuries to your shoulders, elbow, and wrists.

The key to getting the most from your workout is to concentrate on the following:

  • Core Strength
  • Flexibility
  • Leg Strength
  • Arm Strength
  • Posterior Chain

Are you ready to get started? Let's go!

Exercises For Golf

Lunges With Rotation

You want to do lunges with rotation because it strengthens your core muscles, improves balance, increases flexibility, and builds muscle mass. This workout uses a medicine ball to make the movements easier and safer.

You’ll start out standing with your feet shoulder-width apart. Then lunge one leg forward while rotating your body to the side. Continue alternating sides and performing 10 reps per leg.

Alternate Lateral Jump

Alternate lateral jumps are among the best exercises for building lower body strength. They're also great for developing balance and coordination.

The key to making it work well is consistency—you'll be doing alternating movements while maintaining good form. Try practicing with dumbbells if you're having trouble keeping your form steady.

Start with 10 repetitions of five reps in each leg, moving quickly and explosively. Then gradually increase the number of reps and decrease the rest period.

You can use this drill to improve your golf game, too. When you swing the club, rotate your hips laterally, allowing your body weight to shift forward and backward during the downswing. This movement helps you generate force, which allows you to hit the ball farther.

golf exercises to stay fit and improve your game

Cat & Camel

The Cat & Camel is a simple movement that works both the upper and lower body. It's good for stability and strengthening the lower back. You start off on your hands and knees, palms flat on the ground, about shoulder-width apart.

Next, inhale and arch your spine upward while lifting your tailbone toward the ceiling. Finally, exhale and return to the starting position. Repeat 10 times.

Split Squats

As any golfer knows, split squats are essential to the game. Not only do they help to improve balance and stability, but they also provide a great workout for the legs and butt.

First, start by standing with your feet shoulder-width apart. Next, take a large step forward with your right foot and lower your body until your left knee hovers slightly above the ground.

Remember to keep your torso upright, and your core engaged throughout the movement. Finally, push yourself back to the starting position and repeat on the other side.

Split squats may take some practice to perfect, but they're worth the effort. Not only will they help you improve your game, but they'll also give you an amazing leg workout.

Sword Draws

The sword draw exercise is one of my favorite exercises because it helps keep your golf swing on track. This exercise targets the rotator cuff muscles on the side of your upper arm.

These are the muscles responsible for rotating your shoulders. When doing this exercise correctly, there shouldn't be any pain in your shoulder. However, if you feel discomfort, stop immediately. You could injure yourself.

To do a sword draw, stand up straight with your arms hanging down by your sides. Now, hold a dumbbell in each hand. Rotate your hands over your shoulders like you're drawing a sword.

Keep your elbows close to your body, and don't let your wrists drop. Your palms should face your hips. Let your forearms follow the arc of your shoulders. Do three sets of 10 reps.

Hip Drops

The Hip Drop golf exercise helps build strength in your hips while improving your stance width and helping you hit better shots.

You may think your hips are just there to move your legs around, but they play a major role in your golf game. They control the angle of your spine and how your shoulders rotate during your downswing.

If you don't have enough internal rotation in your hips, it can affect how your lower half moves. To do the exercise, start by standing with your feet shoulder-width apart and your knees slightly bent.

Next, raise your left leg and bring your left knee up to hip level. From here, drop your hips down and to the right, landing in a low squat position. Return to the starting position and repeat on the other side.

Do 3-5 sets of 10-15 reps on each side. This exercise can be done with or without weight, making it a versatile tool for golfers of all levels.

couple practicing golf fitness with exercise


By working the chest, shoulders, and arms, pushups help to build the muscle strength necessary for a strong golf swing. They also improve posture and balance, which are key to control and accuracy on the green.

So next time you feel a little rusty on your backswing hit the ground (or the wall—see below) and start pumping out some pushups. You'll be surprised at how much they can help your game.

Doing a push-up is a feat of strength. But once you know how, it's not that hard. Here are two ways to do a push-up: on the floor or against a wall.

If you're doing a push-up on the floor, keeping your back straight and your core engaged is important. Put your hands shoulder-width apart and lower yourself until your chest nearly touches the ground. Then press back up to the starting position.

If you're doing a push-up against a wall, put your palms flat against the wall and walk your feet back until your body forms a straight line from head to heels. Next, bend your elbows and lower yourself toward the wall. Then press back up to the starting position.

Remember, good form is key to getting results, whether doing a push-up on the floor or against a wall, so keep those abs tight and that back straight!

Single Leg Deadlift

For any golfers out there who may be looking to improve their game, they should know that single-leg deadlift exercises are key. As golf is a sport that requires a lot of precision and balance, doing single-leg deadlift exercises can help improve both of those areas.

The single-leg deadlift is one of the most effective exercises for targeting the posterior chain muscles, including the glutes, hamstrings, and erector spinae (a deep muscle of the back).

You can make better and more accurate shots by working on your balance with these exercises. In addition, they also help improve the strength of your legs and core, which will give you more power when swinging.

So, if you want to take your game to the next level, add some single-leg deadlift exercises into your routine. Start by standing on one leg with your hips and knees bent to 90 degrees.

If you need to, hold onto a sturdy object, such as a chair, for balance. From here, hinge at the hips and reach your other leg back behind you while keeping your back flat and core engaged.

Slowly lower your torso and extended leg until you're in a straight line from head to toe. Then, reverse the motion by squeezing your glutes and driving your hips forward to return to the starting position. That's one rep.

Keep your shoulders square throughout the movement and resist the temptation to round your back. Remember to switch legs on each rep. Begin with bodyweight only and progress to holding dumbbells or kettlebells as you get stronger.

The single-leg deadlift is a great exercise for building strength and stability in the legs, hips, and core. With practice, you'll be able to perform this exercise perfectly.

Pelvic Tilt

A strong and stable core is essential for a good swing for golfers. The pelvic tilt is a simple yet effective exercise that can help to strengthen the core muscles.

Lie on your back with your knees bent and your feet flat on the floor to do the pelvic tilt.

Place your hand on your stomach and tighten your abs, tilting your pelvis so that your lower back is flattened against the floor. Hold this position for 10 seconds, then release and repeat. You should aim to do 3 sets of 10 reps.

The pelvic tilt is an important exercise for golfers because it helps to build core strength, which is essential for a powerful and accurate swing. In addition, the exercise can help to improve balance and stability, which are important when swinging a golf club.

Medicine Ball Throws

A medicine ball throw is essential for any golfer looking to improve their game. Not only does it help to increase club head speed, but it also strengthens the muscles needed for a powerful swing.

To execute a medicine ball throw, stand with your feet shoulder-width apart and your knees slightly bent.

Hold the medicine ball at waist level and forcefully throw it against a wall. When the ball bounces back from the wall, catch it. Be sure to use your hips and core to generate power.

As you become more comfortable with the movement, you can increase the weight of the ball or the height of the throw. With regular practice, you will notice a significant improvement in your golf game.

Bench Press

Bench pressing is one of the most important exercises for golfers. By doing this exercise, golfers can work on their upper body strength. This is important because a golfer needs to have a strong grip to swing the club correctly.

Additionally, bench pressing also helps golfers increase their range of motion, which is essential for ensuring that they can generate enough power when they swing the club.

We recommend using a spotter, a weight bench, and a barbell to do a bench press.

Start lying on the weight bench with your feet on the floor and shoulders supported by the bench. Grasp the barbell with your hands shoulder-width apart and position it above your chest.

Lower the barbell to your chest, pause for a moment, and then press it back to the starting position. But what do you do when you don't have a spotter? The key is to use a weight you can safely handle on your own and to use good form.

First, you can try the "Gironda Method," named after legendary bodybuilder Vince Gironda. To do this, arch your back, raise your hips off the bench, and lower the bar to your chest. This puts your pecs in a more stretched position, making them work harder.

Second, you can use a Smith machine with a bar attached to the rails. This allows you to lower the bar without worrying about it falling on you.

Finally, you can use dumbbells instead of a barbell to keep your body balanced and lower the weight slowly and safely. Again, use a weight you can safely handle on your own.


Planking is a great way to improve your golf game. You'll generate more power and accuracy with your swings by strengthening your core. Plus, it's a great way to stay in shape during the off-season.

Here's how to do a proper plank:

First, get into a push-up position, but rest on your forearms instead of your hands. Make sure your back is straight, and your body forms a straight line from head to toe. Hold this position for 30 seconds or longer. If you feel your form slipping, stop and rest for a few seconds before continuing.

Planks are an important exercise for golfers because they help to build the strength and stability needed for a powerful swing. By adding planking to your workout routine, you'll be able to take your game to the next level.

Golf Fitness Tips To Improve Your Game

In conclusion, golf fitness and exercise is not only important for improving your golf game, but it also has a myriad of health benefits. Studies have shown that regular exercise can help prevent heart disease, stroke, diabetes, and various types of cancer. So make sure you get out and start moving – your body (and your golf game) will thank you for it.

About the author 


When Scott is not on the green, he's managing a sales team in the city.

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