Golf is one of the few sports where being physically fit isn’t required to play or perform well. This is why golf is one of the most accessible and enjoyable sports for players of all ages, and the stereotypical golfer is someone in their retirement age. You don’t need to go to the gym in order to prepare for a round of golf with your friends. Playing a round of golf is a gentle form of exercise, with one round burning around 800-900 calories if you play with a caddie. One of the best reasons to play golf is that it keeps you active and gets you outside.

But that doesn’t mean you shouldn’t consider the advantages of certain exercises if you are looking to improve your game. If you saw the recent Netflix documentary Full Swing, you will have seen the pros spending a considerable amount of time in the gym. Below, we will look at why you should consider taking golf fitness a little more seriously.

Reduces Injury

As anyone who has started playing golf or started again after an extended period away can attest to, golf is not easy on the body. Common golf injuries are back pain, muscle tears, rotator cuff issues, tendonitis, wrist sprains, lateral epicondylitis (tennis elbow), and medial epicondylitis (golfer’s elbow). Most of these injuries are caused by the body being pushed too hard, too fast, or from overuse. Focusing on improving your core strength alongside back and leg strengthening exercises will better prepare your body for the rigors of playing golf on a regular basis.


A common issue for players is that the first nine holes go well, only for the back nine to be much more difficult. A big reason for this is lack of endurance. As the body tires, your form will suffer, leading to more mistakes and frustration. Building up your body’s stamina and overall fitness through cardio and body weight exercises will help you play at the same level from holes 1 to 18. You don’t need an extensive fitness program; simply walking, running, or cycling a few kilometers every week will help build your stamina. Bodyweight squats and box jumps are an effective way to build overall strength in your legs, back, and core.

Swing Improvement

Golfers are constantly looking to improve their swing, and one of the most effective ways doesn’t require picking up a golf club and heading down to the range. You can mimic different aspects of the swing using gym bands and specialized golf gym equipment in order to build up your swing strength and coordination. By attaching a gym band to your front foot (left foot for right-handed golfers), you can mimic the tension in a swing. You can use the bands and mirror to correctly practice your load technique, and 6-12 reps will help build up the strength and muscle memory to improve your swing. Split stance band rotations using a band attached to a fixed point are also a good way to build strength. You can gradually increase the resistance by increasing the strength of the band.


Here at GolfX, we have a fully stocked gym that will help you improve every aspect covered above. From specialized golf equipment to free weights and cardio machines, you can get a full workout. Members get access to the gym included in their membership, and guests can use the gym when they hire out a sim bay.