Exercise Tips for Golfers

By Katie Jensen
Core body strength can improve all aspects of your game.
Core body strength can improve all aspects of your game.

Professional golfer Greg Norman suggests golfers develop a regular exercise program to strengthen their core muscles and increase their endurance. Golf is a sport that combines walking long distances with the explosive movement of hitting the golf ball. The shoulders, elbows and wrist experience stress, and the waist and back are subject to torque pressures during a golf swing.

Warm Up

Before hitting the driving range or course, warm up your arm, torso and leg muscles. Choose a golf club. Wrap one hand close to the grip and the other close to the head. Your hands should be about 24 to 36 inches apart. Hold the club in front of you, waist high, parallel to the ground. Twist your upper body to the left and then the right in a controlled manner. Move the club straight up over your head. Bring it slowly down to the right, back up over your head and then down to the left. Finally, hold the club straight out in front of you again. Bend at your hips, keeping your back straight and the club parallel to the ground, then return to the starting position. Repeat several times.

Strengthen Your Core

Strengthen your core muscles to add distance to your shots. Lie on your back with your arms stretched out to either side. Slowly pull your knees to your chest. Roll your legs to the left then the right while keeping your shoulders flat on the ground. Lower your legs back to the ground. Repeat eight to 10 times.

For another exercise, lie on your right side on the floor. Raise both legs off the ground 6 inches, keeping them together. Relax your legs. Repeat the movement 10-12 times. Turn over to your left side and perform 10-12 reps.

Lay flat on the floor on your back. Raise your legs 6 inches off the ground. Bend your knees and slowly bring your legs to your chest. Extend your legs straight again and lower to the ground.

Of course stomach crunches are a standby for strengthening the abdominal region.

Walk to Wake Up Your Game

Establish a consistent walking program to build your stamina so that you remain strong throughout your round of golf. Start with 10 minutes a day at a pace that makes singing difficult but allows you to carry on a conversation. Increase your walk by a few minutes each day until you're up to 30 minutes. When you reach that level, increase your speed. Walking strengthens your legs and increases your endurance.


Golf can be a physically demanding sport, especially in hot weather. Get stronger and stay in shape by regularly lifting weights. Join a gym and enlist the help of a personal trainer to start you on a program that will best help your golf game. Many health and nutrition websites offer training programs as well. Or purchase a set of dumbbells and perform some basic exercises when you have spare time at home.

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