Workout Programs for Golfers

The difference between a general workout and a golfer's workout is that a golfer needs to focus on muscle pliability instead of bulk. A golfer's main focus during exercise is to increase mobility, flexibility, stability and strength. All of these qualities can greatly benefit the quality of a golfer's swing and the distances of his or her drives.

  1. Back

    • Golfers use almost every muscle in the back during a swing, which means you should always remember to first stretch and squeeze the stomach muscles during exercise. Stomach muscle contractions will give the body's abdominal muscles a workout, which also complements the back. A stronger torso also means your body will unwind faster and more smoothly during your swings, which will add distance to the shots. Remember to exhale while you carry out these repetitions, not after, and avoid hunching. Hunching will make it difficult to maintain a strong back and shoulders for good posture during a game.

      The seated row exercise is a good workout for golfers to improve the arm and back muscles. Sit upright while using a rowing machine and keep your shoulders back, pulling the handles toward you as if you are rowing.

    Arms

    • While working on the the arm muscles, try to avoid heavy weights as that will contribute to bulk rather than flexible muscles. Push ups are good ways to work out the arms. Your push ups should be conducted on a flat bench with your back straight, and your arms should bend from the straight position to 90-degree angles at the elbows during every push. Stronger arms increase a golfer's ability to drive the ball further off the tee and make shots from the rough.

    Legs

    • Powerful, fluid swings on the golf course require a solid base, which means the thigh, calf and glutes should be strong. Golfers should engage in cardiovascular exercises, like jogging, and accompany that with some weight training and stretching to improve the muscles in these areas.

      A simple exercise to work out the thighs is to extend the legs away from the body while in a seated position, then back down for several repetitions.

      To work out the glutes, lay with your back flat against the floor, arms extended to the sides, and place your feet on top of a large physio ball. Maintain a default position of pressing your hips upward so that they are in line with the knees and shoulders. By bending the knees, curl the heels inward toward the glutes, continuing as far inward as possible while keeping your hips elevated. When you have reached the end of your range of motion, reverse the action to return to your default position. Repeat this curling action for 10 to 15 repetitions to exercise the glutes.