How to Maintain Golf Fitness in the Off-Season

By Steve Silverman

One of the biggest changes in golf over the years has been the emphasis on conditioning. Years ago, golf was looked at as a game of skill, and players only needed to be strong enough to walk 18 holes a day if they wanted to win championships. That has changed dramatically, because golf's best player, Tiger Woods, keeps himself in remarkable condition. In addition to staying sharp during golf season through exercise, golfers can work to maintain their fitness levels during the off-season.


Difficulty: Moderately Challenging
Step 1
Stretch with an exercise band two to three times per week. Take a 24-inch exercise band and hold it in front of you at shoulder height. Pull out with both arms about 12 inches. Hold that position for a count of three, and then return the band to its original position. Do 10 pulls altogether and take a 30-second break. Repeat the set.
Step 2
Build core strength by working with an exercise ball. Sit on an exercise ball and find your balance point. Take two 3-pound dumbbells and hold one in each hand. Curl the one in your right hand to your shoulder, and then do the same with your left hand. Do 10 lifts and then take a 30-second break before repeating the set.
Step 3
Stretch on an exercise ball. Stretching is one of the best exercises any golfer can do in season or out. Stretching keeps your muscles loose and flexible. Lie with your stomach on top of the ball. Grab the side and roll toward the top of the ball until your neck is over the top. Roll back to your original position and repeat the stretch 10 times.
Step 4
Work on cardiovascular conditioning by going on the step machine at your gym. Yes, there have been many golfers through the decades who have won tournaments even though they are out of shape. However, maintaining good cardiovascular conditioning will help your reactions overall and help you feel sharper when you step up to hit the ball. It will also make you feel better about yourself and give you more confidence.
Step 5
Maintain good eating habits throughout the year. You will be burning calories by working out regularly, but you will also help yourself by limiting your intake of red meats, fats and carbohydrates. Eating fruits, vegetables and proteins will help you feel better overall and sleep better.

Tips & Warnings

Play other indoor sports in the off-season to keep your competitive level high. Tennis and basketball are ideal activities.

About The Author

Steve Silverman is an award-winning writer, covering sports since 1980. Silverman authored The Minnesota Vikings: The Good, The Bad and The Ugly and Who's Better, Who's Best in Football -- The Top 60 Players of All-Time, among others, and placed in the Pro Football Writers of America awards three times. Silverman holds a Master of Science in journalism from the Medill School of Journalism.


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