Workout Programs for Golfers

Spending time in the weight room may help you improve your golf game.
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While the rules of the game of golf have not changed as dramatically as those of other sports, the build of the athletes who play the sport has changed over time. In the modern day, the trend has been toward more muscular physiques, as this helps golfers achieve longer drives and more powerful shots. Golf champion Tiger Woods makes training such a priority that he trains up to 10 hours daily when not playing in a tournament.

Flexibility Training

According to Tiger Woods, flexibility is a major component of a good golf training program. Having muscular flexibility allows you to move your body smoothly and take advantage of a full range of motion on your back swing. To address your flexibility, perform a stretching routine three times weekly. Include exercises such as arm circles and static stretches for your shoulders, triceps, chest, back and legs.

Upper Body Weight Training

Your golf workout program should also include weight-training exercises. Ideally, you'll want to build muscular strength and not bulk, so perform sets with several repetitions, such as 12 to 15, for each exercise. According to Tiger Woods, your shoulders and back muscles should be prioritized, but you'll also want to perform exercises for your arms. Bent-over rows, pullups and hang cleans will work your shoulders and back, while triceps pushdowns and barbell curls can strengthen your arms.

Lower Body Weight Training

Your lower body provides a base of power for your drives, so it's best not to neglect your legs. Exercises such as squats, dumbbell lunges and good mornings can help you build strong legs. Additionally, deadlifts and jump squats can also help you build leg muscles.


Although golf is not a highly intense sport in the way that running is, it does take cardiovascular endurance to maintain your performance over a few hours on the course. Going for a jog, a bike ride or a swim can improve your cardiovascular endurance and build up muscles in your legs and, in the case of swimming, in the arms as well.

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