Winter Fitness Program for Golfers
A weekly routine to tackle the off-season - As the temperatures drop and snow begins to fall, many golfers put their clubs away for the winter. But just because the golf course is closed doesn't mean you should be too. In fact, winter is the perfect time to focus on strength training and conditioning to improve your game come spring, and avoid the winter is coming excuse.
Golfers often face common problems like back pain, lack of distance, and inconsistent shots. This workout program is designed to target those specific areas and help golfers overcome those struggles.
Here’s a weekly winter fitness program designed specifically for golfers:
Monday: Full Body Circuit
3 rounds of:
- 12 Dumbbell Squats (to build leg strength and power for more distance off the tee)
- 10 Dumbbell Lunges (each leg) (to improve balance and stability in the golf swing)
- 8 Dumbbell Deadlifts (to strengthen the back and improve posture for a more consistent swing)
- 6 Pull-ups (to build upper body strength for more control over the club)
- 30 seconds Plank (to strengthen the core and improve stability throughout the swing)
Tuesday: Rest Day
Wednesday: Upper Body
3 rounds of:
- 12 Dumbbell Bench Press (to build chest and tricep strength for a more powerful swing)
- 10 Dumbbell Bent-over Row (to strengthen the upper back and improve posture)
- 8 Dumbbell Shoulder Press (to build shoulder strength and stability for more control over the club)
- 6 Pull-ups (to build upper body strength for more control over the club)
- 30 seconds Plank (to strengthen the core and improve stability throughout the swing)
Thursday: Rest Day
Friday: Core and Cardio
3 rounds of:
- 12 Russian Twists (to strengthen the obliques and improve rotation in the swing)
- 10 V-ups (to strengthen the abs and improve the stability throughout the swing)
- 8 Medicine Ball Slams (to build explosive power in the core for a more powerful swing)
- 6 Medicine Ball Russian Twist (to strengthen the obliques and improve rotation in the swing)
- 30 seconds Plank (to strengthen the core and improve stability throughout the swing)
- 10 minutes of steady state cardio (running, cycling or rowing) (to improve overall fitness and endurance on the golf course)
Saturday: Flexibility and Mobility
3 rounds of:
- 12 Yoga Sun Salutation (to improve flexibility and range of motion in the golf swing)
- 10 Yoga Warrior II (to improve balance and stability in the golf swing)
- 8 Yoga Tree Pose (to improve balance and stability in the golf swing)
- 6 Yoga Triangle Pose (to improve flexibility and range of motion in the golf swing)
- 30 seconds Plank (to strengthen the core and improve stability throughout the swing)
Sunday: Rest Day
Tips
- Incorporate stretching and foam rolling into your routine to improve flexibility and reduce muscle soreness.
- As you progress, increase the weight and/or the number of reps to continue challenging yourself.
- Remember to listen to your body and rest when needed.
By incorporating strength training and conditioning into your winter routine, you’ll be well on your way to a stronger, more injury-resistant golf game come spring. Happy training!