5 WAYS TO IMPROVE YOUR GOLF FITNESS

It’s no secret that improving your golf fitness can have a dramatic impact on your game.

Unlike general fitness, golf fitness focuses on optimising the body's capabilities to execute powerful, accurate swings and sustain peak performance throughout an entire round.

Why Is Golf Fitness Important to Golfers?

From increasing your swing speed and driving distance to reducing the risk of injury, a well-rounded golf-specific fitness routine is essential for any serious golfer looking to improve and play pain-free.

By integrating these golf fitness tips, you'll be better equipped to handle the physical demands of golf, leading to improving your golf swing and to lower scores on the golf course.

So, here are 5 ways you can improve your golf fitness:

1. Strength Training

Strength training, also known as resistance training, is a type of physical exercise designed to improve muscular strength and endurance.

This form of training is great as stronger muscles helps us to produce more force in our golf (Speed) and helps us to hold technical positions more easily.

Focus on exercises that increase your lower body, upper body and core strength—these areas are essentials for a powerful swing. Incorporate exercises like:

• Squats and lunges for lower body strength

• Bench press and bent over row to build upper body muscles

• Plank variations to strengthen the core

Squats are excellent for golf fitness due to their comprehensive benefits on strength, stability, and mobility.

2. Mobility and Flexibility

Mobility is arguably one of the most important elements when it comes to improving golf fitness and on-course performance, yet is often overlooked by golfers. Learn more about why mobility in golf matters, here.

Flexibility is critical in achieving an optimal range of motion in your golf swing. When it comes to golf your focus should be on hip, spine, ankle and shoulder mobility to help you make these swing changes you have been struggling to make.

Little and often is key when it comes to mobility, regular 5-10 minute golf-specific mobility routines will make huge changes to your game.

If you’re looking for a golf fitness coach to help improve your mobility, feel free to get in touch with me on 07551005145, or check out my bespoke training programmes here.

3. Golf Specific Exercises

In order to implement golf-specific exercises into your training routine, it’s important to identify what your swing goals are first and then tailor your training program to complement this.

Golf-specific exercises are crucial for enhancing movements that are performed in the golf swing and equally compensations you make may be as result of a physical restrictions.

Therefore, golf-specific exercises strengthen the muscles that help you to produce more vertical and rotational forces leading to long drives.

Additionally, providing you perform the right exercises, golf-specific exercises will significantly reduce the risk of injury by preparing the body for the specific injuries in golf (e.g. lower back, wrist and shoulder).

A golf-specific training program is designed to include exercises that enhance strength, flexibility, stability, and power tailored to the unique demands of golf.

4. Nutrition

Nutrition plays a pivotal role in optimising golf performance by fuelling the body with the necessary energy and nutrients to maintain focus and endurance throughout the round. Proper nutrition helps sustain energy levels, prevent fatigue, and facilitate quicker recovery.

It’s essential that you eat enough calories on the course (approx 500-750kcal) and choose snacks that provide a steady release of energy without causing spikes in blood sugar.

The Best Snacks for the Golf Course Include:

• Sandwiches - Banana and peanut butter sandwich, chicken and lettuce etc…

• Nuts and Seeds: A handful of almonds, walnuts, or pumpkin seeds can provide a good mix of protein, healthy fats, and fibre, keeping energy levels steady.

• Fresh Fruit: Items like bananas or apples are excellent for a quick, natural sugar boost along with fibre, keeping you fuelled and focused.

• Energy Bars: Choose bars that are low in added sugars and high in protein and fibre.

Nutrition support is available inside the ZGG app.

5. Cardiovascular Conditioning and Endurance

Golfers often underestimate the value of cardiovascular health and stamina. While golf might not seem like a cardio-heavy sport, walking the course and maintaining energy throughout a long game is physically demanding.

This is why it’s important to integrate regular cardio into your routine such as regular walking, jogging, cycling, or swimming, to improve endurance on course. Or alternatively - play more regularly!

Get golf fit and change your game!

Remember, even small improvements in your fitness can lead to noticeable results in your game.

Ready to take your golf game to the next level? Come and join hundreds of golfers just like you and start your free trial below…

BESPOKE PROGRAM INCLUDES…

• Training plan to build strength

• Golf Speed & Power training

• Video demo & technique support

• Designed around on your golf swing

• Golf specific pre-round warm up

• Golf specific daily mobility routines

• Recovery routine

• Scheduled around your competitions

• Meal recipes & nutrition support