Fitness programs for golfers

November 25, 2024

Golf is more than a leisurely pastime; it's a sport that demands skill, patience and mental focus. Golf fitness has become essential to improving golf performance — think better swings, longer drives and overall gameplay — with more players incorporating exercise routines into their training. By focusing on strength training and flexibility, golfers can boost their game, improve their range of motion, reduce the risk of injury and enjoy the sport to its fullest.

Building strength and stamina

A powerful swing and consistent performance on the course require more than technique — they depend upon physical strength and endurance. Strength training for golfers focuses on developing the muscles used during play, particularly in the core, legs and upper body. Incorporating workout routines that target these areas can lead to significant improvements in swing power and control.

Periodization or dividing the training year into distinct phases builds strength and performance throughout the season. Each phase is designed to be progressive and interactive:

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Phase 1: Pre-Season (Strength and Muscle Phase) Here, the focus is on building strength and muscle. Weight training should be moderate while gradually increasing the weight or resistance to allow the body to adapt effectively. Exercises like barbell squats, Romanian deadlifts and dumbbell rows help build a solid foundation.

Phase 2: Late Pre-Season to In-Season (Power Development) As the playing season approaches, training shifts from muscle-building to power development. Power training requires weight to be lifted at high velocity, combining strength with speed. Exercises like hang cleans and medicine ball throws improve distance and control, especially during tee shots.

Phase 3: In-Season (Strength and Power Maintenance) When golf season is in full swing, the focus is on improving stamina, alternating between strength and power workouts two times per week. However, every fifth week should be a break from weight training to assist recovery.

Phase 4: Off-Season (Rest and Recovery) In the off-season, golfers should relax and recover. Though it’s important to stay active, you can take a break from strenuous strength training. Light cross-training, stretching or aerobic exercises without overworking is recommended.


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          Flexibility and balance

          Whether you want a better range of motion or the ability to make flawless power shots, a periodized exercise program will improve your game. Focusing on core strength, power and recovery can boost performance, enhance flexibility and prevent injury, keeping you in the game longer.

          And don’t forget balance exercises which help maintain stability during the swing and consistent contact with the ball. Single leg stands, balance board exercises and yoga can enhance proprioception and coordination while reducing the strain on joints and muscles.

          Looking for the perfect place to take your fitness to the next level? Check out the fitness center at Calabasas Country Club. With our top-notch equipment and expert trainers, we’re the go-to for all your golf training needs. Off-season or in-season, we help golfers reach their full potential.

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          Our content is for informational and educational purposes only. Our website is not intended to be a substitute for professional medical advice, diagnosis or treatment.

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