As we step into 2025, many of us are setting fresh goals—both for our fitness and our golf game. If you’re anything like me, these two aspirations often go hand in hand. But here’s the kicker: achieving your fitness goals can significantly boost your performance on the golf course. I wish I had realized this sooner.
Last year, I made the mistake of sidelining my fitness routine to focus solely on improving my golf skills. By midseason, my body was struggling. Walking 18 holes or even hitting a bucket of balls left me with debilitating back pain, requiring days of recovery.Without consistent practice or the stamina to maintain a strong game, both my fitness and golf goals slipped away.
This year, I’m taking a different approach. By prioritizing my health and fitness,I’m setting myself up for success on the course. Here are six actionable tips to help you do the same.
Gone are the days when we’d set a simple weight goal and call it a day. We’ve learned that weight alone doesn’t paint the full picture. In fact, it can be downright misleading.
When you start the year by cutting out sugary treats and adding strength training, your body becomes healthier. But here’s the catch: your weight might stay the same—or even increase—as you replace fat with muscle. If you’re only tracking weight, this can be discouraging and make it hard to stay motivated.
That’s why I love the Hume Body Pod.this innovative scale delivers 45 different body composition metrics straight to your device,giving you a comprehensive view of your overall health. It’s even HSA/FSA eligible, making it a smart investment for your wellness journey.
With the Body Pod, you can track metrics like muscle mass, BMI, body fat percentage, and even hydration levels. Use the accompanying app to set and achieve your fitness goals, building a stronger, healthier body that can handle the demands of golf—and beyond.
For me, building core strength has been a game-changer. It’s eliminated the back pain that once made practicing golf a challenge. Just a few months ago, even a moderate practice session or a single round of golf would leave me in agony for days. The pain radiated from my lower back down to my legs, making it tough to get out of bed or move around the house.
I realized that strengthening my core could alleviate some of the strain on my back. And it worked. After a couple of months of light but consistent core exercises, I can now hit 75-100 balls a day without any pain. This has allowed me to practice more consistently than I have in years, and I’m excited to see how this commitment pays off on the course.
Here’s a quick list of the exercises I incorporate into my routine, aiming for 5-15 minutes a day, 4-5 times a week:
- Russian twists
- Plank
- Crunches
- Bicycle crunches
- Random 15-minute Pilates workouts on YouTube
Flexibility is another key factor in improving your golf game and maintaining a healthy body. After all, if you can’t rotate your body effectively, you won’t generate the power needed for a strong swing. Plus,better flexibility can definitely help reduce the risk of injury.
Consider the various parts of your body involved in a golf swing: your back, shoulders, hips, and arms all need to move fluidly to produce a smooth, powerful shot.When any of these areas are tight or restricted, you’re forced to compensate, which not only affects your performance but also increases the likelihood of injury.
incorporating stretching and mobility exercises into your routine can make a world of difference. Focus on stretches that target your hamstrings, hip flexors, and shoulders to improve your range of motion and keep your body in top shape for the course.
When it comes to golf, power isn’t just about brute strength—it’s about precision, rotation, and balance. Take cameron Champ, such as. At 6 feet tall and 175 pounds,he doesn’t fit the stereotypical image of a powerhouse athlete.Yet, in 2024, he dominated the PGA Tour with an average driving distance of 322.8 yards, a staggering 22 yards beyond the Tour average. His secret? A combination of rotational power, balance, and a well-rounded fitness routine.
For golfers looking to emulate Champ’s success, the key lies in building rotational strength. The golf swing revolves around the spine, and enhancing your ability to rotate efficiently can significantly boost your swing power. Tools like medicine balls and resistance bands are excellent for developing this type of strength. Here are some exercises to incorporate into your routine:
- Medicine ball rotational throws
- Resistance band torso rotations
- Seated Russian twists with a weight
- Cable woodchoppers
Performing these exercises on both sides ensures balanced power development, which is crucial for a consistent and effective swing. As you work on building strength, take inspiration from Champ’s impeccable balance—his ability to maintain control while generating immense power is a testament to the importance of stability in golf.
It’s frequently enough said that a strong golf swing starts from the ground up. Strengthening your legs, hips, and glutes not only enhances your power but also improves your balance—two critical components of a great swing. Incorporating lower-body exercises into your fitness regimen can make a noticeable difference on the course.
Here are some effective exercises to target these areas:
- Lunges (excellent for balance and strength)
- Glute bridges
- Box jumps
- Squats (with or without added weight)
These movements help build the foundation for a powerful and controlled swing, ensuring that your body works in harmony from the ground up.
While strength and flexibility are vital, don’t overlook the importance of cardiovascular endurance. A strong heart and lungs not only keep you feeling fresh during the final holes of a round but also contribute to overall health and well-being. Improved cardiovascular fitness can lead to better blood pressure, enhanced brain function, and increased energy levels—both on and off the course.
To boost your endurance, consider incorporating these activities into your routine:
- Brisk walking or jogging
- Swimming
- Cycling
- Interval training
These exercises not only improve your stamina but also complement your golf-specific fitness goals, creating a well-rounded approach to your health.
Balancing fitness and golf goals doesn’t have to be a daunting task. By aligning your workouts with your aspirations on the course, you can make progress in both areas concurrently. If you’re just starting out, focus on incorporating a few key exercises into your routine and gradually build from there. This approach helps prevent burnout, builds momentum, and ensures steady enhancement over time.
Remember, the journey to a better golf game is as much about consistency as it is about effort. Whether you’re working on rotational power, lower-body strength, or cardiovascular endurance, every step you take brings you closer to a stronger, more balanced swing—and a healthier, more vibrant life.
What inspired you to specialize in golf fitness?
Interview with dr.Emily Carter,Golf Fitness Expert and Physical Therapist
Archyde News: Thank you for joining us today,Dr. Carter. as a physical therapist and golf fitness expert,you’ve worked with many professional and amateur golfers. What inspired you to specialize in this niche?
Dr. Emily Carter: Thank you for having me! My passion for golf fitness stems from my own experience as a golfer. I struggled with back pain and limited mobility early in my career, which made me realize how crucial fitness is to the game.I wanted to help others avoid the same pitfalls and unlock their full potential on the course.
archyde News: That’s engaging. In your experience, what’s the most common mistake golfers make when it comes to fitness?
Dr. Emily Carter: The biggest mistake is neglecting the importance of a balanced fitness routine. Many golfers focus solely on strength or flexibility, but the key is integrating both. For exmaple, rotational strength and core stability are essential for a powerful swing, but without flexibility, you risk injury and limited performance.It’s about finding the right balance.
Archyde news: Speaking of rotational strength, Cameron Champ is a great example of how it can transform a golfer’s game. What exercises do you reccommend for building that kind of power?
Dr. Emily Carter: Cameron Champ is a fantastic role model.To build rotational strength, I recommend exercises like medicine ball throws, resistance band rotations, and cable wood chops. These movements mimic the golf swing and help develop the explosive power needed for long drives. It’s also vital to incorporate core exercises like Russian twists and planks to stabilize the spine during rotation.
archyde News: You’ve mentioned flexibility as a critical factor. What stretches or mobility exercises should golfers prioritize?
Dr. Emily Carter: Golfers should focus on stretches that target the hamstrings, hip flexors, and shoulders. For example, a simple hip flexor stretch or a seated hamstring stretch can considerably improve range of motion.I also recommend dynamic stretches like arm circles and leg swings before a round to warm up the muscles and joints.
Archyde News: many golfers struggle with back pain, as you did earlier in your career. How can they address this issue?
Dr. emily Carter: Back pain is frequently enough a result of weak core muscles and poor posture. Strengthening the core through exercises like planks, crunches, and Pilates can alleviate strain on the lower back. Additionally, maintaining proper posture during the swing and throughout the day is crucial. If the pain persists, it’s important to consult a physical therapist to address any underlying issues.
Archyde News: You’ve worked with golfers of all levels.what advice would you give to someone just starting their fitness journey to improve their golf game?
Dr. Emily Carter: Start small and be consistent. You don’t need to spend hours in the gym—just 15-20 minutes a day focusing on core strength, flexibility, and rotational exercises can make a huge difference. Also, track your progress using tools like the Hume Body Pod to monitor body composition and stay motivated.Remember, fitness is a long-term investment in your golf game and overall health.
Archyde News: That’s excellent advice. what’s your take on the role of technology in golf fitness, like the Hume body Pod you mentioned?
Dr. Emily Carter: Technology has revolutionized how we approach fitness. Tools like the Hume Body Pod provide valuable insights into body composition, helping golfers understand how their fitness routine impacts their performance. It’s not just about weight—it’s about muscle mass, hydration, and overall health. These metrics empower golfers to make informed decisions and stay on track with their goals.
Archyde News: Thank you, Dr. Carter, for sharing your expertise. Your insights are invaluable for anyone looking to improve their golf game through fitness.
Dr. Emily Carter: Thank you! It’s been a pleasure. Remember, a stronger, more flexible body leads to a stronger, more consistent golf game. Keep swinging!
