There’s a strange joy non-golfers take in poking fun at golf, and it’s always the same tired refrain. They claim golf isn’t real exercise — just an excuse to sip beers and soak up the sun. As if that’s a bad thing.
It’s time golf got the respect it deserves. For many golfers, it’s the most approachable way to fit exercise into their routine — a perfect blend of hobby, socializing, and movement. And with a few tweaks, it can become the cornerstone of a well-rounded fitness plan. Here’s how.
Every Golfer Needs A Warmup
As you age, a big part of keeping fit is staying mobile and avoiding injury.
Want a fast track to feeling stiiff or getting hurt? Try swinging your golf club 250 times in four hours without warming up. You don’t see Scottie Scheffler strolling straight from his car to the first tee. Maybe you shouldn’t, either.
Your warmup doesn’t need to be long or complicated. In just ten minutes, you can get your body primed for the course — and sneak in some bonus core and mobility training while you’re at it! A dynamic warmup focused on mobility, muscle activation, and balance blows a few swings at the range out of the water.
GolfForever’s Swing Trainer and App are your pre-round secret weapon, firing up the muscles and movements you use most — core, hips, and upper body. Add it to your routine, and the next time someone scoffs that golf isn’t exercise, you’ll feel too strong and flexible to care.
Check out this guide to a GolfForever-led warmup before your next round.
Make Strength Training Part of Your Routine
Research shows that lean muscle mass is one of the best predictors of longevity. Whether you’re a young golfer planning for the long haul or an older golfer trying to stay healthy, building lean muscle should be a top priority.
Golf might not look like a muscle-building sport, but don’t underestimate it. Swinging a club for 18 holes takes real strength — especially from your core, shoulders, and back.
Unfortunately, playing a round once a week won’t cut it. You need to work some strength training into your off-course routine, too.
On the GolfForever app, your customized program is tailored to your goals — whether you are looking to build muscle, maintain lean muscle mass, or improve golf performance. Pair it with the Swing Trainer, and those guided rotational movements in your workouts will help you build the strength, speed, and power to keep your muscles sharp — and your drives long and straight.
Check out this guide to golf exercises that will keep you strong, both on and off the course.
Don’t Skip the Small Stuff
Beyond dynamic warmups and strength training, there are plenty of simple ways to make your average round a little healthier.
Leave the cart at the clubhouse. Instead, grab a push cart and walk! Wear supportive golf shoes. Fuel your body with fruit, nuts, jerky, trail mix, or granola bars. Stay hydrated with water and electrolytes — and take it easy on the mid-round beers. And on your off days, spend time honing your swing at the driving range.
If you love golf, making small, conscious choices to play more active rounds can go a long way toward turning the game into a healthy part of your routine.
Golf and Fitness, Hand in Hand
Let’s be honest: golf will never be triathlon training or powerlifting. The beauty of golf is its accessibility: it’s fun, social, gets you outside, and still counts as a legit workout. With a few smart tweaks to your off-course routine, golf can easily anchor a well-rounded fitness plan.
Staying fit as an adult is all about choosing your battles wisely. If golf is your passion, don’t trade it for a grueling fitness routine you’ll never stick with. Instead, find ways to make the game work with your fitness goals. Start with 1-2 warmups a week on non-playing days, mix in some pre-round warmups, and you’ll be on track to a balanced fitness routine built around your favorite pastime.
GolfForever’s Swing Trainer and App give you the tools and guidance to turn golf into a cornerstone of a healthier, stronger future. Why not start today?