Proper physical preparation can improve your outlook, take strokes off your score and help you to enjoy the game. Our goal is to encourage you to develop proper conditioning habits, skills, and mental preparation. This training will help you to develop focus and discipline – and improve your health. To succeed, you will need to address three areas – strength training, cardiovascular fitness and therapeutic/ stretching exercises.

Strength Training

A training regimen designed specifically to increase strength and flexibility in the muscles most needed to execute a powerful golf swing.Key components in strength training include:

  • Begin with the large muscles (IE – legs, torso, back, etc.) to build core balance – then work your way to the smaller ones (IE arms, wrists, ankles etc.)

  • Maintain proper posture when exercising ( Have you ever watched someone exercise on a treadmill or cross trainer with their back hunched over…? not good!) Think “golf posture” when exercising.

  • Isolate specific muscles with reps of 12 at a time using a challenging amount of weight. If 12 reps is comfortable – you need to add more weight. If 8 reps is too strenuous – you need a lighter load. Build up gradually – but remember – if it is not challenging, little progress will be made…

  • Take 48 – 72 hours off between strength training sessions.

  • Stretch before AND after a workout – and before and after a round of golf

Your trainer will also be able to help you with strength training exercises you can perform without weights.

Cardiovascular Conditioning

Cardiovascular conditioning is important to your health and will help stabilize your energy on the back nine. You need to work at 60 – 90% of your maximum heart rate for 20 to 60 minutes at a time 3 to 5 times a week for best results. Your trainer will help you calculate your maximum heart rate (HR). Set up a program of varying exercises to avoid overuse injuries and boredom. If you cannot “go” for 20 minutes – build up gradually! Running, brisk walking, swimming, workouts on stepmasters and cross trainers, and aerobics classes are some recommended cardiovascular activities. Walking 18 holes is great exercise but does not approach a cardiovascular workout. Instructors at any health club should be able to set you up with a cardiovascular program if you cannot create one yourself.

This 60 minute session targets the goals of a passionate golfer – to add power, gain distance, create more consistency, build stamina for a strong finish, and shave strokes off your score. You get an aerobic workout while working on your swing.

Therapeutic Exercises and Stretches

Pelvic Tilt – lie down in a sit-up position (knees bent with feet flat on the ground) – slowly lift your back off the ground by pushing through your heels – not using your back or stomach muscles to lift…). Tilt your pelvis and “roll down”, pressing your back to the floor – ONE VERTEBRA AT A TIME. Keep your upper vertebra attached to the ground as you roll down to the lower lumbar. Repeat 10 – 15 times each morning and evening – and especially after a strenuous workout or a round of golf.

Snow Angel Wings (arms only) – From the same position, with palms up – stretch out your arms and make angel wings (touch your sides, touch your hands together above your head). Repeat for 4 – 5 minutes…

Do these exercises daily to help prevent lower back and neck / shoulder pain. These are preventative exercises! If in pain – lay off the golf.

Many experts recommend that we practice swinging from our weak side (IE – right handers practice swinging left handed) in order to balance muscle use. This will help us to be better in tune with our body – and to recognize swing faults. More importantly, it will help to achieve a greater sense of balance and can help to prevent injuries caused from years of performing a singular motion from one side – which can cause an imbalance.

Sounds like good advice. It also is a scientific fact that any physical activity practiced by the “weak” side of your body – translates into greater coordination on the strong side. Practice from the opposite side – will improve movements on your strong side. If you are a right-hander, get yourself a used left-handed 7 iron and give it a whirl. Worth a try!

Finally, if you are rushing to make your tee time – be sure to do a few stretches before you hit. Start with the hamstrings (bend over towards the ground- but keep the back as straight a possible – hold this for 30 to 60 seconds and don’t bounce). Stretch your shoulders by taking your arms back and forward – extending in the positions of your backswing and follow through – hold for 30 to 60 seconds. Take some practice swings with a steady, deliberate motion – gradually increasing your speed. In-between shots do some more stretches over the first couple of holes – your body will appreciate it later…


Tommy has few fitness partners that specialize in Golf Fitness Programs that has a proven tracking record for improvement. For more information, contact Serena:  [email protected] or Contact Us Here
Both group lessons and private lessons available. Serena is a certified instructor for both Pilates and Golf Pilates from world renounced‎