Best Golf Fitness Exercises for Women

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It is no secret that in order to reach your ultimate golf level, golf fitness exercises play a huge part in your reaching that level. Even the professional men on the PGA tour and the professional woman on the LPGA tour understand the importance of golf fitness exercises to keep their respective games at their ultimate level.

There are so many questions floating around on the topic of golf fitness exercises and a few are:

1) What are the best golf fitness exercises to improve your golf playing level

2) Are stretching and flexibility exercises better than other golf fitness golf stretchexercises

3) What are the benefits of golf fitness exercises for the woman golfer?

As we move on here I am going to focus on question number three, that being the topic of the best golf exercises for woman.


Women Pro’s vs Women Amateur Golfers

Is there really that much difference in golf fitness training between the LPGA woman’s pro player and your everyday woman’s amateur player? The answer is no, not really.

Granted the woman’s pro player has a lot more at her disposal as far as personal trainers and portable gyms available to them when they are on tour but that does not mean the woman amateur player cannot take their golf game to a level they are comfortable with through proper golf fitness training.

The professional woman golfers are the best in the world at their sport but that’s the only difference between them and any amateur golfer.

The pro woman golfers have the same skeletal make up as an amateur golfer, they have the same muscular make up as an amateur golfer, they even have the same neurological make up as an amateur golfer.

The one thing the pro woman golfer has the upper hand with is their swing mechanics. They have been training their swing all their lives whereas the amateur golfer has not. So in that sense the amateur has a lot of catching up to do.

A Golf Fitness Program is Sport Specific

What does sport specific actually mean? Sport specific means coming up with a training program primarily geared around the sport of golf and golf alone. There are many positions, body movements and actions. Some that are not really a natural action for the human body to make.

Because of this certain golf fitness exercises need to be learn in order to train the woman golfer to perform these movements without fear of muscular damage or injury.


The first and probably most important fitness training would be improving the woman golfers flexibility. In improving your flexibility your will develop a larger shoulder turn which in turn will give greater club speed which will create longer drives.

Execute the Golf Swing Correctly

The body does most of the major work in creating a good and consistent golf swing. So in order to execute the golf swing correctly you must maintain certain levels of:

  • Flexibility
  • Strength
  • Balance
  • Endurance
  • Power


All of these things should be taken into account for the woman golfer to put together a golf fitness program that will take their golf swing to a nice consistent level.

The actual golf swing is really quite simple if your really think about it. Mainly it is the body’s backward and forward motion in order to accomplish a goal, which is to hit a golf ball with a club.



In order for any of this to happen the core needs to coil and uncoil in a continuous motion to execute the golf swing correctly. This is where flexibility comes most into play.

You need to develop rotational exercises in order to strengthen your core. These can be as easy as sitting in a chair and rotating your body back and forth, stand up and rotate your shoulders and torso back and forth, practice doing planks to engage and strengthen your abdominal plank exercise for your back


Doing some of these same exercises will also improve your overall balance in your golf swing.

When your take a golf swing not only does your core have to be flexible but you also need to be balanced, there should be little movement anywhere but for your shoulders and torso rotating back and forth.


Another key element in your executing the golf swing correctly is your endurance. Have your ever gone to the driving range and got a large bucket of balls and by the time your are half-way through your golf shots seem to start to scatter all over the place.

This is a sure sign that your muscles and stamina are getting fatigued. You can correct this by just walking, power walking or use a treadmill to grow your stamina and endurance.


As with men golfers the same principle hold’s true for woman golfers. The more club head speed your can generate the longer your drives will travel.

So even woman golfers need to incorporate a power regime in their golf fitness workouts. When doing your strength exercises your must be careful not to use too much heavy weights, heavy weights will create muscle mass and that will lessen your flexibility.

What you want to do is use less weight, say five or ten pounds at the most. Use less weight and more repetitions until your muscles fatigue, rest and repeat.

In Summary

So whether it is the LPGA woman pro or the amateur woman golfer the golf fitness program is the same. The exercises in the woman’s golf exercise program are designed to improve the movements and positions that are required to improve tour golf swing.

Just always remember the golf swing requires a certain level of flexibility, balance,strength,endurance and power to perform it correctly.

I certainly hope your have found this article helpful and informative. If your have would you please leave a comment below so I can continue to bring useful golf knowledge and information to your, and as always any questions you may have please feel free to ask below as well.

Good Golf To You





Golf Swing and Back Pain

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Dealing with Golf Injuries

Most people do not include golf with, say, football, baseball, basketball and ice hockey when it comes to the physicality of each sport. They think golf is a kind of sissy sport where both men and women walk or drive around a golf course whacking a little white ball around until they get it in the hole.


That is actually the furthest from the truth than they can even imagine.Some injuries that occur with golf may not be as drastic or as serious as some injuries incurred with the more physical sports listed above but golf related injuries are just as rampant as those with other more physical sports, especially with the golf swing and back back pain cures



Prevent Golf Back Pain

Rarely does a day go by when I don’t see someone on the golf course or the driving range or in the clubhouse after playing a round of golf complaining about all their aches and pains, especially back pain.

I don’t know if a lot of golfers bring preexisting back pain to the golf course or if they actually agitate their backs while actually going through all the golf motions associated with the game of golf.

I do know that there is evidence that the game of golf does actually cause back pain that could lead to serious back pain. There are many reasons that so many golfers suffer from golf pain, here are a few:


  1. They do not exercise properly, on and off the course
  2. They are not in good physical shape to start with
  3. They play for to long a period without resting


The good news is that there are many exercises that can actually eliminate your golf swing back pain for good. These simple golf exercises will not only eliminate your back pain but also increase your endurance so you can play longer if you wish. They will also improve your flexibility and strength so you will create a much smoother golf swing and hopefully add some distance.

Golf Pain Exercises

golf plank exercise for your backLet me just start by saying if you feel as though you need more help with your golf back pain and other golf related issues you could go to just about any gym where they can get you set up with a golf specific set of golf exercises that could help you tremendously.

So let me get you started with some simple basic golf exercises you can do just about anywhere:

  1. Lay on the floor on your stomach with your hands by your side, now lift your shoulders and head and your legs off the floor simultaneously and hold for ten seconds, do three sets of these.
  2. the plank: Still on your stomach, lift your self up on your elbows and toes so your chest, back and legs are off the floor, be sure to keep your back straight. This will engage your core muscles and strengthen the muscles around your lower back, hold this position as long as you can, do this every day until you can hold it for one minute. You will be amazed at the difference this will make in your golf turn.
  3. Grab two dumbbells five pounds but no higher than ten pounds, you want lean muscles not bulky muscles for a smooth golf swing, bring the dumbbells up to your shoulders and then up to the sky, repeat this ten times and do three sets.
  4. As you know golf requires a tremendous amount of walking whether you are walking the golf course or riding in a cart so it is imperative that you work on your legs. If,you do not have a place to walk you might want to consider getting a treadmill. This will really help your stamina so you do not run out of gas while you are out on the golf course.

Another thing to keep into consideration is fluids. Most often than not golf is played in warm temperatures where hydration is of the utmost importance, so please drink plenty of fluids when playing golf.

Stretch on the Golf Course

On a day you are going to play a round of golf I strongly recommend that you arrive at the golf course early so that you have adequate time to get your golf shoes on, do some stretching and take some golf swings.

So let’s get to stretching. The first stretch will be to grab a golf club with both hands and bend at the waist and try to touch your toes, do this until you think your back feels loosened up.

Next hold the club behind your back and rotate your body back and forth in a slow motion therefore loosening up your torso and core, next hold the behind your neck and rotate your shoulders back and forth therefore loosening up your stretch

The next thing you will want to do is go to the range and starting with your pitching wedge go through your entire golf bag hitting a few shots with each club.

Just remember, especially when you get to your driver, just take nice easy golf swings, you only want to warm up here not wear yourself out.

Now go to the putting green a practice some putting for about five or ten minutes to get the speed of the greens down. You are now ready for the first tee and hopefully an awesome round of golf.

I hope all the information on this page will be very useful to you for improving your golf swing and back pain and other related golf injuries.

If so please feel free to leave me a comment below and I will get back to you as soon as possible, also if you have any questions about any golf related I will certainly try to answer them for you.

Good Golf To You


Best Golf Fitness Exercises

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If you are just starting out playing golf and have not had the most active
lifestyle that maybe you could have had it will be very difficult to just run right out and play 18 holes of golf.

If you are in pretty good shape physically as far as strength and flexibility you will certainly have a bigger advantage in your overall play than someone who is not in such good a shape.  golf wrist exerciser


Improve Flexibility and Strength

One of the best golf fitness exercise to start with should be your flexibility. Being flexible will greatly improve your back swing and therefore your entire golf swing for that matter.

Along with your flexibility you will also need to improve your overall strength. Now by building strength I do not mean running out to your local gym and start pumping iron.

All this will do is build you big bulky muscles that will not help with your flexibility.What you want to do with this fitness exercise is build lean muscle mass.

Bulky muscles might make you a bit stronger but it will greatly reduce the amount of core turn in your swing. Building lean muscle strength is not impossible but is a little harder and will take a little more effort.

The key exercise tip here is to lift lighter weights with more repetitions which will let you muscle but still keep the flexibility you will need for a proper golf swing. Resist the urge to use no more than 10 lb weights.


Golf Exercise Tip – Stretching

Another essential golf fitness exercise tip to keep your body as flexible as possible is stretching. I recommend that you stretch before your round of golf and immediately after your round of golf.

This will ensure you are keeping your body in the best possible shape.Also, golf stretchyou may find that your body is very sore when done playing your round of golf which in turn take a lot of fun out of what should be an enjoyable game.

Myself, I will show up for my round of golf well ahead of my scheduled tee time so I can stretch for a few minutes then hit some golf balls, do some putting and then stretch a little more before I take my first shot.

Golf Fitness – hydration

Normally when you play this wonderful game of golf you are playing it nice weather.When you are out on the golf course sometimes there are few trees and wide open spaces where it can get extremely hot, therefore it is imperative that you drink plenty of water.

If you find yourself getting overheated and dehydrated it could cause help problems as well as hindering your ability to even finish your round of golf.

So please
be sure that you keep yourself as hydrated as possible, not only when playing golf but anytime you are doing strenuous activity or exercising.

Golf Fitness Exercise – walking


You may think that golf is a slow moving methodical sport but believe you me there is an extremely large amount of walking involved in a typical 18 hole round of golf.

Even if you rent a golf cart there is still a huge amount of walking involved.You are constantly walking up and down hills and over some rough terrain.So obviously in is imperative that you keep your legs in great shape, otherwise you may find yourself not even able to finish your round of golf.

You could even go out and get yourself a treadmill to help get your legs in shape. So following all these golf fitness exercises could take your golf game to a whole new level.

Good Golf To You



If you found this article helpful or have any questions please leave a comment below and I will get back to you as soon as possible

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