Golf Fitness. Is It a Fad or Does It Actually Help?

Golf Fitness. Is It a Fad or Does It Actually Help?

Traditionally, golf is not a sport associated with players committing to a strength and conditioning (S&C) programme (Bishop et al., 2022). However, with world-class golfers such as Gary Player and Tiger Woods hitting the gym, both amateur and professional golfers are recognising the benefits of fitness programmes to improve their golf and help prevent injury.

So, is there any evidence to show if it makes a difference?

Research has extensively explored the impact of S&C training on golfers' performance. For example, a systematic review by Ehlert (2020) evaluated various S&C interventions, including strength training, plyometrics, stretching, and core exercises, and found that these programs can improve clubhead speed (CHS), ball speed, and driving distance by an average of 4-6.4%.

In addition, some studies reported improvements in swing kinematics and accuracy. In a study focusing on younger golfers (male, aged 11-17 years), Coughlan et al. (2019) implemented a 12-week S&C program and observed significant increases in CHS speed and countermovement jump power. Through this research, they suggested that even a once-weekly supervised S&C session can positively influence physical performance in young golfers.

Doan et al. (2006) also examined the effects of an 11-week S&C programme on collegiate golfers. The results indicated a significant increase in CHS speed, resulting in an approximate 4.9-metre increase in driving distance. Significantly, this improvement did not compromise short game shot consistency or putting distance control.

So, if you are fitter and stronger, you can improve your CHS, and an improvement in CHS has a strong positive relationship with your handicap (Fradkin et al., 2004). 

These previous studies focused on younger golfers, but what about the older generations?

Smith et al. (2011) carried out a systematic review of the S&C programmes used to improve golfers' fitness. Nine of these studies involved middle-aged to older male recreational golfers, and four looked at younger and higher-skilled golfers. However, all of these studies showed an improvement in the golf swing and fitness characteristics of these older golfers with a S&C programme.

There is a benefit to the general physical health of older golfers. Wilson et al. (2022) observed the difference in strength and balance between recreational golfers and non-golfers aged 65-79. He found that the golfers had better grip strength and both static and dynamic balance than the non-golfers. Similarly, Tsang and Hui-Chan (2010) found that older golfers (age 66-71) had better static and dynamic balance than non-golfers.

With balance issues and associated falls in the elderly causing growing concerns, as well as the high degree of mobility, mortality, and impact on health care services (Smith et al., 2011), it is important that the older population find means to keep themselves fit and active. Golf can be one method of setting a goal that keeps them moving!

So, what about S&C for older golfers? Should they do S&C in addition to their 18 holes? Can you teach an old dog new tricks?

Thompson et al., (2004), investigated the effects of an 8-week multi-modal exercise programme on the strength, flexibility, and golf performance of 55- 79-year-old men. The subjects underwent an 8-week fitness and flexibility programme, and their findings revealed that their fitness, range of movement (ROM), and clubbed speed improved.

Similarly, Thompson et al., (2007)  investigated another group of golfers (average age 70 years) who underwent a progressive functional training programme, including core stability exercises, balance exercises and resistance exercises. They found that both their fitness tests and clubbed speed improved.

Does S&C help prevent injuries in golf?

My last blog highlighted the benefits of S&C for lower back pain. Horsea and Gatt (1996) found that poor swing mechanics and poor physical conditioning were the main reasons for low back pain in amateur golfers. Lehman (2006) looked at a three-phase resistance training programme, focusing on muscle endurance and motor control, with specific exercises aimed at the golfer. They found these had positive improvements on their golf swing.

What about warming up? Is there any point in doing a warm-up before walking 18 holes of golf over a few hours?

Research has also shown that only 29.4% of golfers perform a warmup before golf (Fradkin et al., 2003) and Gosheger et al., (2003) observed 703 golfers and found that 81% of these players spent less than 10 minutes warming up before their game. This is in contrast to other  research that shows that warming up before play helps the driving distance of both professional and lower-skilled players (Broadie, 2014).

Okay, we have heard about the science, but what do golfers need to add to their regimes in addition to playing golf?

To make it simple, let’s start with the basics and learn why we should do them. These can be divided into warm-ups, mobility exercises, and strength programmes.

Warm Up

Warming up before your golf game is essential for all levels of golfers and here are the reasons why…

Injury Prevention: Warming up prepares your muscles and joints for the repetitive and strenuous movements involved in golf. It helps reduce the risk of strains and overuse injuries, especially in areas like the lower back, shoulders and wrists.

Increased Flexibility: Golf involves a lot of twisting, especially during the swing. A good warm-up increases flexibility, helping you to move more smoothly and efficiently, which improves swing mechanics.

Improved Performance: Warming up increases blood flow to the muscles, which boosts energy levels and enhances overall muscle performance. As mentioned earlier, this helps improve CHS. Golfers can hit the ball with more power and control, leading to better shots.

Mental Focus: A warm-up routine gives golfers a better chance to prepare mentally for the game. It can help clear the mind, improve concentration, and create a positive mindset for the forthcoming round.

Coordination and Balance: Many warm-up exercises improve coordination, especially those focused on core stability and balance. Proper balance and body control are essential for a smooth golf swing, and coordination is also important for consistent performance.

Mobility

Golfers should ideally bring mobility exercises to their home or gym routines to help improve their flexibility, range of motion and overall movement patterns, which are all crucial for a strong and efficient golf swing. Here are some of the main reasons why mobility exercises are essential for golfers:

Enhancing Swing Mechanics: A proper golf swing requires fluid, controlled movement throughout the entire body. The correct regular mobility exercises, especially for the hips, shoulders, and spine, help golfers increase their range of motion. This helps them achieve the necessary range of motion to execute a smooth, efficient, and powerful swing.

Injury Prevention: Golf can be physically demanding. If you have poor mobility in areas like the back, hips, or shoulders, this can lead to compensations that increase the risk of injury.  Mobility and stretching can help maintain joint health, reduce stiffness and keep muscles and tendons flexible, lowering the chance of strains and overuse injuries.

Improving Posture and Alignment: Mobility exercises help golfers maintain a proper posture during their swing, ensuring their body is in the correct alignment for optimal ball contact. Good mobility can also prevent golfers from developing bad posture habits that lead to inconsistency and pain.

Increasing Power and Distance: A full range of motion in the hips, torso, and shoulders allows golfers to create more torque and rotational power during their swing. This can translate into increased distance off the tee and better control over the ball.

Better Balance and Stability: Mobility exercises also target areas of the body that help improve balance and stability, essential for maintaining control over the swing. Golfers can achieve a more stable movement base when the body is aligned correctly and mobile.

Strength 

Strength exercises are very beneficial for golfers! Golf requires a combination of power, flexibility and endurance. Strength training can improve your swing, increase your distance, and reduce the risk of injury. Here are a few reasons why golfers should include strength exercises in their training at home or the gym:

Improved Power and Distance: Golfers who build more strength, especially in the core, legs, and upper body, can help generate more power in their swing and hit the ball further. Stronger muscles contribute to faster, more controlled club head speed and movement.

Injury Prevention: Golf can put repetitive stress on muscles, joints and tendons. Strengthening muscles around key areas like the lower back, shoulders, and wrists can reduce strain and prevent common golf injuries.

Better Trunk Stability: A strong core (abdomen, obliques, lower back) is essential for maintaining balance and stability during your swing. Strengthening these muscles helps with posture and the ability to rotate effectively.

Endurance for Long Rounds: Golf rounds can last for hours, so having good muscle endurance can help maintain performance throughout the game without fatigue setting in.

By incorporating a proper warm-up routine before hitting the course, golfers can protect their bodies and improve their overall game. Consistent mobility and S&C programmes, either at home or at the gym, will also help improve performance, minimise injury risk, and make the game more enjoyable.

Get a programme designed by a qualified S&C coach who specialises in prescribing exercises for golfers, and you will see your results in your game!

References:

Bishop, C., Brennan, A., Ehlert, A., Wells, J. Brearley, S., & Coughlan, D. (2022). Strength and Conditioning for Golf Athletes: Biomechanics, Common Injuries and Physical Requirements. Strength and Conditioning Journal, 63, 7-18

Broadie, M. (2014). Every shot counts. New York: Avery Publishing Group

Coughlan, D., & Ward, N. (2017). England Golf’s physical preparation programme, implemented for the under-16 regional elite golf players. Professional Strength & Conditioning, UKSCA, 46, 28-34.

https://www.uksca.org.uk/uksca-iq/article/1773/england-golfs-physical-preparation-programme-implemented-for-the-under-16-regional-elite-golf-players Retrieved June 20, 2025

Cuevas-Trisan R. (2017). Balance Problems and Fall Risks in the Elderly. Physical medicine and rehabilitation clinics of North America, 28(4), 727–737. https://doi.org/10.1016/j.pmr.2017.06.006

Doan, B. K., Newton, R. U., Kwon, Y. H., & Kraemer, W. J. (2006). Effects of physical conditioning on intercollegiate golfer performance. Journal of strength and conditioning research, 20(1), 62–72. https://doi.org/10.1519/R-17725.1

Ehlert A., M.S (2020). The effects of strength and conditioning interventions on golf performance: A systematic review. Journal of sports sciences, 38(23), 2720–2731. https://doi.org/10.1080/02640414.2020.1796470

Fradkin, A. J., Finch, C. F., & Sherman, C. A. (2003). Warm-up attitudes and behaviours of amateur golfers. Journal of science and medicine in sport, 6(2), 210–215. https://doi.org/10.1016/s1440-2440(03)80256-6

Fradkin, A. J., Sherman, C. A., & Finch, C. F. (2004). How well does club head speed correlate with golf handicaps? Journal of science and medicine in sport, 7(4), 465–472. https://doi.org/10.1016/s1440-2440(04)80265-2

Gosheger, G., Liem, D., Ludwig, K., Greshake, O., & Winkelmann, W. (2003). Injuries and overuse syndromes in golf. The American journal of sports medicine, 31(3), 438–443. https://doi.org/10.1177/03635465030310031901

Lehman G. J. (2006). Resistance training for performance and injury prevention in golf. The Journal of the Canadian Chiropractic Association, 50(1), 27–42. PMCID: PMC1839980 PMID: 17549167

Smith, C. J., Callister, R., & Lubans, D. R. (2011). A systematic review of strength and conditioning programmes designed to improve fitness characteristics in golfers. Journal of sports sciences, 29(9), 933–943. https://doi.org/10.1080/02640414.2011.571273

Thompson, C. J., Cobb, K. M., & Blackwell, J. (2007). Functional training improves club head speed and functional fitness in older golfers. Journal of strength and conditioning research, 21(1), 131–137. https://doi.org/10.1519/00124278-200702000-00024

Thompson, C. J., & Osness, W. H. (2004). Effects of an 8-week multimodal exercise program on strength, flexibility, and golf performance in 55- to 79-year-old men. Journal of aging and physical activity, 12(2), 144–156. https://doi.org/10.1123/japa.12.2.144

Tsang, W. W., & Hui-Chan, C. W. (2010). Static and dynamic balance control in older golfers. Journal of aging and physical activity, 18(1), 1–13. https://doi.org/10.1123/japa.18.1.1

Wilson, D. A., Brown, S., Muckelt, P. E., Warner, M. B., Agyapong-Badu, S., Glover, D., Murray, A. D., Hawkes, R. A., & Stokes, M. (2022). Strength and Balance in Recreational Golfers and Non-Golfers Aged 65-79 Years in Community Settings. Journal of ageing and physical activity, 31(2), 257–264. https://doi.org/10.1123/japa.2021-0498