Whether you’re new or experienced on Golf, a tailored fitness for golfer programme can give you an edge to cut a few strokes off your golf game, or if even thinking about trying golf for the first time that programme will give you an edge. 

The fitness program goal for golfers is to be stronger and flexible, as that maximizes swinging power and minimizes injury risk. 

The golf swing is one of the most complex and unnatural actions in sports, so it’s difficult to design sport-specific exercises. 

However, research has found that improved muscle strength and joint flexibility can increase swinging speed and enhance driving power

During the three phases of a golf swing, most of the golfer’s muscles are involved in the swinging movement to hit the ball, some muscles and joint are involved more than the others, such as :

• Wrist joint and forearm muscles, 
• Shoulder and rotator-cuff muscles, 
• Hip joints and muscles, 
• Knee joints and muscles 
• Ankle joint and calf muscles.

To improve your physical condition as well as your golf stroke you need to make the following 5 tips as your fitness programme check list:

Goal Setting 

Your fitness programme should be divided into seasons, in-season and off-season, and set a goal during the off-season to improve over all physical condition followed by a function sports like movements.

Improve your Cardio 

Although cardiovascular endurance plays only a minor role in golf performance, it plays a major role in your health. Strive for at least three 30-minute sessions per week, every week. 

Proper programming

A sample exercise programme might start with the leg press, chest cross-over, pull-over, lateral raise, biceps curl, triceps extension, low back and abdominal curl, neck extension and flexion, and forearm supination and pronation. 

Pre-season: 12 repetitions of 8 strength exercises at 70% of maximum resistance, with 2 minutes rest between exercises

Early- season: 10 reps of 10 exercises at 75% of max, with 90 seconds rest between exercises

Late season: 8 reps of 12 exercises at 80% of max with 1 minute’s rest between exercises Changing your routine will enhance the effectiveness of your programme. 

Improve your strength

Three strength workouts per week during off-season months and two sessions per week during the playing season is highly recommended. Each session should include 25 minutes of strength training and 10 minutes of stretching. Include all your muscle groups. 

Lower body muscles are responsible for producing power and initiating your swing,

Midsection muscles transfer force from your legs to your torso to accelerate your swing,

Upper body muscles produce the actual swinging action and are critical for club head speed; help to determine both club control and club head accuracy. 

Avoid Injuries 

It seems fun and easy game but it’s not, you should do stretches and good warm up before the game and even before entering the golf course. Stretches for the hamstrings, lower back, upper back and shoulders are particularly relevant to golfers. The explosive action of the golf swing places significant stress on the shoulder joints and also produces high torque on the low-back. Hence golfers have a high injury rate in the shoulders and back, as well as the hips, elbows and wrists. You can reduce your injury potential by paying close attention to these areas in your golf-conditioning programme.