Fitness & Warm-Up · Lesson
Getting Started With Golf Fitness
Part of our fitness & warm-up programs for warming up, tight or stiff, swing speed and strength. Build a program with it
Golf asks for endurance, strength, flexibility and focus. If you're starting a fitness plan, check with your doctor first. Then train five areas. Mobility in your hips, shoulders and spine. Core strength. Balance. General strength. And cardio for long rounds. Before you play, warm up with movement, such as swinging your legs, circling your arms and turning your trunk. After your round, hold stretches for your hamstrings and thighs.
Step by step
- Check with your doctor first.
- Train mobility, core, balance, strength and cardio.
- Moving stretches before you play.
- Held stretches after.
- Make it a weekly habit.
Why it works
A golf swing needs your hips, spine and shoulders to rotate while your legs and core stay stable. If one area is stiff or weak, another area has to make up for it, and your swing changes. Strength and cardio help you keep the same motion on the last holes of a long round. Moving stretches raise your body's readiness before you play, and held stretches after play help you restore range when you are done.
Common mistakes
- You skip the doctor check and start with hard training.Check with your doctor first, then begin with light work and add effort slowly.
- You hold long static stretches right before you play.Use moving stretches before play, such as leg swings, arm circles and trunk turns, and save held stretches for after the round.
- You train hard for a week or two and then stop.Pick a small weekly routine you can repeat, and cover all five areas over the week.
How you'll know it's working
- You can turn your hips and shoulders in the swing without feeling forced or cramped.
- You hold your finish balanced for a few seconds without stepping.
- Your swing feels the same on the 18th hole as on the 1st, and you finish the round with energy.
Make it easier or harder
Easier: Start with one short session a week of simple moving stretches and a few basic core and balance exercises.
Harder: Add more sessions a week and include more demanding strength work and longer cardio once the basics feel comfortable.
Common questions
How often should I do golf fitness work?
Aim for a weekly habit that covers mobility, core, balance, strength and cardio. Spread it across the week in short sessions you can keep up.
Should I stretch before playing golf?
Yes, but use moving stretches such as leg swings, arm circles and trunk turns. Save held stretches for your hamstrings and thighs after the round.
