Get golf fit: a guide to fitness for golf


Getting ‘golf fit’ can be incredibly beneficial, not just for improving your golf, but off the course as well. If you’re already going to the gym, then you’re probably performing several exercises that will be beneficial to your golf swing without knowing it. Not a gym person? There are still plenty of ways to train in the comfort of your own home.

What are the benefits of golf-specific fitness?

Golf fitness is a broad term that actually covers a few different types of fitness training, but mostly you are looking to improve your mobility and strength.

Working on your fitness for golf is not just going to improve your athleticism, but generally improve your overall physical and mental health. Exercise is a great way to boost your mood and help you to feel empowered, so a quick workout routine is a great way to kickstart your day.


Let’s start with cardio, because having some level of cardiovascular fitness is definitely beneficial for golf as you will do a lot of walking. However, playing golf regularly or going on country walks in between your golf sessions will often be sufficient. You want to be able to complete 18 holes without feeling fatigued, so there’s no need to spend hours on the treadmill or cross-trainer, just keep up some regular aerobic activity.


The golf swing is a powerful movement, so improving your strength will help you swing the golf club faster and hit the golf ball further if you’re looking to do so.

As you’re moving your whole body when you swing the club, targeting the major muscle groups with a combination of pull and push movements such as squats, deadlifts and kettlebell swings are all common among golfers’ fitness routines.

The best way to work on your strength at home is to use resistance bands. You can find plenty of options online or find the most popular options on Amazon here.

Strength training is an excellent way to keep yourself physically fit, manage a healthy weight and improve your joint and heart health. You will get stronger, but don’t worry about looking ‘bulky’ as that often takes years of dedicated training and nutrition. Strength training is also great for making you feel powerful and relieving stress.


Taking a small amount of time out of your day to perform a handful of stretches can have a huge benefit both on and off the golf course. Working on your mobility will help increase your range of motion, improve your core strength and make you more flexible.

If you’re looking for a few simple stretches to get started, you could take a look at our 5 stretches to improve your golf game blog

Improved mobility can definitely help your golf swing, but it can also reduce your risk of injury and help keep you active as your body gets a little older, as well as improving your posture and joint health.

Fitness is for everyone

The word ‘fitness’ can scare some people, but getting fitter for golf doesn’t need to be daunting or time consuming. Even if you’ve never stepped foot in a gym, it’s never too late to start and you can actually do many exercises from home if you feel more comfortable doing so. Even just a couple of 15-minute sessions a week can make a huge difference when you’re getting started.

Starting your golf fitness journey can be both physically and mentally rewarding. It might help you improve your golf game, but, more importantly, keeping yourself active is going to have a positive effect on your overall well-being.

If you’re unsure about any prior health conditions or injuries, then seek advice from a trained professional about what exercises would be best suited for your circumstances.

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