How to Design Your Workout Schedule

By Isaiah David

Although golfers tend to focus on techniques and exercises related to the game, all-around physical fitness is as important in golf as in any other sport. Keeping your body strong and active will not only improve your game, it will help prevent injuries and minimize soreness the next day. Design a realistic workout routine that works with your schedule, fitness level and goals. You will be much less likely to suffer from back and shoulder pain, golfer's elbow and other common injuries.


Difficulty: Moderately Easy
Step 1
Take stock of where you are. What exercises do you engage in, how often and for how long? Do you have any current injuries or health problems that could hinder you in designing an exercise program? Take some notes.
Step 2
Schedule cardiovascular activities at least three times a week. You must elevate your heart rate for about 30 minutes each time. Cycling, hiking, jogging, swimming or anything else that keeps your heart rate up works. Be sure to work at your current level. If you are severely out of shape, a quick walk will get your heart pumping, but if you are in good shape, you should jog or run.
Step 3
Meet with a personal trainer a few times. Develop fitness goals together and have him show you the proper use of free weights or machines. A trainer will make sure you get the most out of each exercise and don't injure yourself.
Step 4
Add strength training to your schedule. Lift weights and do other strength exercises three times a week on days you aren't doing cardiovascular exercises. Stretch and do five to 10 minutes of cardio before each workout to warm up.
Step 5
Use a workout exercise sheet such as the one linked to below to record your progress. Try to increase either the reps or the resistance slightly every time. So, if you are bench-pressing 150 pounds for three sets of 10 reps one day, try increasing to 12 reps or increasing the weight to 160 pounds the next time.

Tips & Warnings

Always stretch before you exercise. It will help prevent injuries. Consider working out with a friend. That way, you can help keep each other committed to the program.
Always stretch before you exercise. It will help prevent injuries.
Consider working out with a friend. That way, you can help keep each other committed to the program.

About The Author

Isaiah David is a freelance writer and musician living in Portland, Ore. He has nearly five years' experience as a professional writer and has been published on various online outlets. He holds a degree in creative writing from the University of Michigan.


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