Golf Workouts to Get You Course-Ready

All successful athletes know that games are won off the field. Or in a golfer's case, the green. Successful athletes understand that you can have great technique, but if your strength, stamina, and endurance are lacking then technique means little.

To keep up with the competition as a golfer, you'll also need to complete golf workouts. 

Golfing isn't just about practicing your swing. Golf workouts are equally important to ensure you can manage to stay fit before, after, and during the golf season. Doing so will keep you in shape, flexible, and strong throughout the season. 

Golf workouts will also help to prevent injuries. Golf injuries can easily result from not participating in golf workouts. Especially, if you overextend or overexert certain muscles while on the green. 

Injuries are something no athletes want to risk. An injury can easily end your golf season, or worse, end your golf career. This is a risk all athletes expose themselves too, but working out can help to prevent or reduce the effects of an injury. 

Ready to learn which golf workouts are best for improving your swing and overall game? Read on to find out how to train your body during, before, and after golf season to stay fit and healthy. 

Golf Workouts That Will Keep You on Your "A" Game

Golf workouts help you to stay healthy. But, you shouldn't work out at the same intensity all year round. Your most intense workouts will occur during the off-season. 

This is the time to build up muscle, endurance, and flexibility. This will allow you to be at your strongest and maintain this strength during the season. During the season, you can participate in moderate workouts that keep your body agile and in good condition to play at your best. 

These workouts should occur three to four times per week. 

One of the reasons why intensity decreases during the season is to prevent injuries during workouts. An injury during a workout can be just as devastating as one that occurs on the course.

All of the following exercises can be completed at different intensities depending on the season you're in. 

Explore the following golf workouts to take your game to the next level. 

1. Warm-Up

Warming up before a workout deserves its own place in a golf workout routine. Warming-up is extremely important in preventing injuries and preparing the body for further exertion. 

Warming-up will help to loosen your muscles, get your blood flowing, and mentally prepare you for a more strenuous workout. 

Begin each workout by first walking. Then, complete a stretching routine. When you feel less tense and more flexible, then begin your main workout routine. 

2. Stretching

To be great at golf, you need to have a great swing. To have a great swing, your body must also be flexible enough to allow for twisting and extended movements. To ensure that your course-ready, you'll need to participate in stretching workouts. 

Aim to pay special attention to stretching your shoulders, arms, hips, and quads. 

3. Circuit Training

Circuit training offers golfers a combination of strength, endurance, and cardio exercise. Circuit training involves doing one exercise for a period of time, then moving on to a different exercise right after. This process is repeated without taking a rest until the circuit training is complete. 

4. Strength Training

To drive the ball well, you need to have strength. Strength also helps to keep your posture allowing you to have more control over your movements and technique.

Aim to do weights that you can do 8 to 10 reps with for 3 to 5 sets. This includes arms, legs, and back muscle groups. 

5. Core Workout

Core strength is particularly important for golfers. Core strength helps golfers to remain steady and in control of their swing. Your core includes your stomach, back, and sides. 

Try doing a plank for 30 seconds to one minute. You can also do butterfly sit-ups, side bends, and wheelbarrows. 

6. Cardio Exercise

Cardio exercise can help you to improve your endurance. Even though golf carts are commonly used on the course, it's important to have ample lung capacity when playing golf. Cardio along with a proper diet can also help you to maintain an ideal weight.

Try jogging on the treadmill or outside, bicycling, or jumping rope. 

7. Posture Training

Great posture is essential for golfers. Since golf is such a technical sport, it's important that your posture is consistently in check. Otherwise, your swing could be affected.

One great way to develop better posture is to practice yoga. For example, you could try doing a child's pose, forward fold, and a cat-cow. These are all yoga positions that can be done individually or as part of a yoga routine.  

8. Cool-Down 

Lastly, every workout needs a cool-down period. A cool-down period gives your body a chance to regulate back to normal so that you can return to routine activities with ease. This will also prevent light-headedness and feeling dizzy after a workout. 

To cool-down, take a walk for about 5 minutes. Then, stretch your arms, legs, and any other muscle groups you focused on during your workout. 

Golf Workouts: Consider a Trainer

Participating in golf workouts is a great way to stay in shape year round. It's also a good time to hone in on your technical golf skills as a golf workout. 

To ensure that you're getting the best workout, consider hiring a trainer. A trainer will teach you the best techniques to use when completing golf workouts. They will also be able to observe your technique in real-time and make adjustments. 

This can prevent injuries from occurring as a result of these workouts. 

If you do injure yourself during a golf workout, seek medical attention. You should also rest while your injury occurs. Not resting for an adequate amount of time could cause you to re-injure yourself resulting in more downtime. 

Do your workouts have you ready to swing the irons? Contact us today to book a tee time at Falcon's Fire!