The notion that golfers are not "real" athletes vanished in the early years of the 21st century. Stars such as Tiger Woods and Annika Sorenstam became as fit as pro basketball players. Your ideal workout program for golf depends on your goals. There are rigorous workout programs for professional and college players, workout programs for passionate players who want to improve their game and lessen their chances of injury, and workout programs for golfers looking for strength, balance and flexibility on and off the course.
Elite Golfers
If you aspire to play golf at a high level, you must train accordingly. The full-fledged fitness program for varsity golfers at Macalester College in Minnesota consists of detailed day-by-day workout plans for both males and females to be followed in the summer to prepare for next season. For example, one day you might do shoulder stretches, back squats, incline presses, biceps exercises, wrist exercises, dumbbell external rotations, planks and side planks. On another day, your gym workout might include shoulder stretches, bench presses, lunges, hamstring curls, seated rows, triceps exercises and seated cable twists.
Active Golfers
If you play golf on a regular basis and want a workout program specifically to help your game, the PGA Tour website offers a 30-minute golf workout for the gym. A golf workout with weights is combined with stretches for the particular muscle you are working. You also do more repetitions than athletes seeking a bodybuilder's look and strength -- "you want lean, pliable muscles, not bulky ones," states the PGA. For the back, seated rows are a recommended exercise. For the arms, triceps dips and dumbbell shoulder presses are recommended. For the legs, single-leg extensions are on the menu. If you get to the gym four days per week, you should be strong and fit when you tee off.
Alternative Golf Workouts
If you want a workout that will give you the flexibility, balance and strength you need for golf and for your non-golfing hours as well, consider yoga and Pilates. As the Inner Idea website states, "Incorporating yoga and Pilates movements into a golfer's exercise regimen is a sure-fire way to increase freedom of movement, build core strength, enhance performance and reduce risk of injury." Yoga and Pilates stress proper posture and muscle symmetry -- something the golf swing tends to discourage with its one-way motion. The disciplines of yoga and Pilates aid in loosening tight muscles and extending your range of motion, which, in turn, enables you to increase clubhead speed for more distance.
Considerations
For the weekend golf warrior, any combination of stretching exercises, resistance training and aerobic exercise will enhance your fitness for golf. Such a routine also helps alleviate the soreness and pain that often results from twisting your body like a pretzel on the golf course. Golf lessons are a good idea too -- a good instructor will encourage you to swing the club in ways that lessen the strain on your back. The bottom line is simple: if you are fitter and stronger, your scores are likely to be lower.
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