Is Golf Really Enough Exercise?

The Truth About Golf Fitness and Why You Need More Than Just Rounds on the Course

Golf is undeniably a physical activity; it involves walking, swinging, mental focus,all the above. But is golf by itself enough exercise? Many golfers believe that walking 9 or18 holes and practicing regularly is sufficient to stay fit. While it’s true that golfing contributes to physical health, especially if you walk the course instead of riding a cart, it falls short of offering a complete fitness solution. Here’s why golf, though beneficial, isn’t quite the full workout your body needs—and why golf-specific exercise is the key to improving your game, avoiding injury, and renewing your motivation to get a dual benefit to longevity in fitness.

The Physical Demands of Golf: Is It Exercise?

Golf indeed involves significant movement and muscle use, especially in the hips, core, arms, and shoulders. Walking the course is great for cardiovascular health, and swinging a club at high speed can promote strength, multilateral movement, and flexibility. However, golf alone isn’t enough to build the endurance required for complete fitness.

In a study by the American Council on Exercise (ACE), researchers found that the average golfer burns around 300-400 calories per hour walking the course, while using a cart reduces calorie burn by almost half. This figure does put golf in the category of moderate-intensity exercise, but it lacks the intensity and muscle engagement needed for overall fitness improvement. According to exercise physiologist Dr. Michele Olson, “[Golf] is great for movement, but it’s not nearly intense enough to maintain muscle mass, bone density, or cardiovascular strength.”

Understanding Why Golf Alone Doesn’t Fulfill Fitness Needs

While golf has clear benefits, here are several reasons why it falls short as a complete exercise routine:

1. **Limited Cardiovascular Training**  

   Cardio endurance is vital for stamina and heart health. While walking 18 holes can cover up to 4-6 miles, the stop-and-go nature of golf, with breaks between swings and shots, doesn’t achieve the same cardio benefits as a jog, or other continuous activities. Studies have shown that regular, continuous aerobic exercise, like running or cycling, increases cardiovascular efficiency and stamina, which is often not achieved solely by golfing. 

2. **Insufficient Muscle Strength Development**  

   Swinging a golf club requires an efficient power transfer from the legs, core, and arms, but it doesn’t fully develop muscle strength. Most golfers don’t engage in the resistance training necessary to build and maintain muscle mass. PGA Tour player Scott Stallings shared his journey with fitness, saying he transformed his game and improved performance by incorporating weightlifting into his routine, something he previously hadn’t emphasized. Muscle strength, particularly in areas like the glutes, back, and shoulders, is essential for a stable, powerful swing—and this isn’t fully achieved by playing golf alone.

3. **Lack of Foundational Mobility**  

   One of the most overlooked aspects of golf is the importance of foundational mobility. Swing mechanics depend heavily on rotational flexibility in the spine, shoulders, and hips. Yet, these areas are also highly prone to injury if not properly conditioned. Golf alone doesn’t provide enough range-of-motion exercises to maintain flexibility, leading to stiffness and, ultimately, injury risk. PGA professionals like Rory McIlroy and Justin Thomas spend extensive time working on flexibility, often incorporating yoga and dynamic stretching into their routines to keep muscles pliable and prevent injuries. It is especially important for those with rapid moves toward the ball or consistently high swing speeds.

4. **Inadequate Core Stability**  

   A strong core is the foundation of a powerful and controlled golf swing. While golf requires core engagement, it doesn’t strengthen the core as effectively as targeted exercises like planks, Russian twists, or dead bugs. The core stabilizes the body during the swing, absorbing force and generating rotational power. However, unless the core is trained specifically, golfers often lack the strength to maintain stability, especially during intense or repeated rounds. Tiger Woods, who has sustained multiple injuries throughout his career, attributes much of his longevity to core-strengthening exercises that allow him to swing with more stability and less strain, especially when he was battling father time in his 40’s.

5. **Increased Risk of Injury Without Supplemental Training**  

   Golf, like any repetitive motion sport, can lead to overuse injuries if the body isn’t conditioned to handle the strain. The twisting motion, combined with the explosive force of a swing, places stress on joints, ligaments, and muscles. Without strength training, foundational mobility work, and muscle balance, golfers are at higher risk for injuries like tendinitis, lower back pain, and rotator cuff issues. Studies by the National Institutes of Health indicate that 40-60% of amateur golfers experience injuries primarily due to improper conditioning and lack of supportive training.

The Solution: Why You Need Golf Fitness Training

Golf-specific fitness training involves exercises designed to improve strength, flexibility, balance, and endurance specifically for the demands of golf. Tour pros and top amateur players alike recognize the need to train beyond just swinging the club. Here are key elements of golf fitness training that will make a difference in your performance and health on the course.

1. **Strength Training for Power and Control**

   Strength training helps golfers create a powerful swing without sacrificing control. PGA Tour winner Bryson DeChambeau’s dedication to building muscle strength became popular as his increased power and control have transformed his game. Studies show that adding weight training to your routine not only helps improve swing speed but also provides the muscle endurance needed to sustain performance over long rounds.

2. **Flexibility and Mobility Work for Range of Motion**

   Flexibility is crucial for a fluid swing. Tight muscles, especially in the hips and shoulders, can limit your ability to complete a full swing. Incorporating dynamic stretching, yoga, or Pilates into your routine improves joint mobility, reduces stiffness, and helps prevent injuries. Many players like Dustin Johnson, attribute part of their success to consistent flexibility and mobility training, which allows them to maintain a full, unrestricted swing.

3. **Core Stability for Consistency**

   Golf fitness programs often emphasize core exercises that improve stability, balance, and rotational strength. Exercises like medicine ball throws, cable woodchops, and rotational planks train the core to handle the torque generated by the swing. By developing core stability, you can maintain a consistent swing path and prevent the body from “breaking down” during high-stress movements, which is essential for accuracy and control.

4. **Cardiovascular Fitness for Endurance and Focus**

   Building cardiovascular endurance, whether through interval training or steady-state cardio, will help you maintain energy levels, especially on back-nine holes. Better cardio fitness also enhances mental clarity and focus, as fatigue often leads to loss of concentration. Nutrition and hydration play major factors too.

5. **Balance and Stability for Improved Swing Mechanics**

   Balance exercises, such as single-leg squats and stability ball exercises, enhance the ability to transfer weight correctly during the swing. Good balance and stability prevent unnecessary sway or movement, which can throw off a shot. Exercises that target lower-body stability improve your stance and footing, enabling you to hit with greater precision.

Bringing It All Together: A Proven Golf Fitness Routine

Building a comprehensive golf fitness routine involves integrating strength training, flexibility work, core exercises, cardiovascular conditioning, and balance drills. A sample weekly routine might look like this:

- **Day 1:** Core and lower body strength (e.g., lunges, squats, planks)

- **Day 2:** Cardiovascular conditioning (30-45 minutes of steady-state cardio)

- **Day 3:** Upper body strength and flexibility work (e.g., rows, thoracic mobility)

- **Day 4:** Mobility and flexibility (e.g., yoga or dynamic stretching session)

- **Day 5:** Balance and rotational exercises (e.g., medicine ball rotations, single leg)

This kind of program, performed consistently, will improve your overall fitness, protect you from injury, and dramatically enhance your golf game.

In short, while golf has physical benefits, it doesn’t cover the full spectrum of fitness needs essential for improving your game, staying injury-free, and boosting overall health. A comprehensive golf fitness program—focused on strength, flexibility, balance, core stability, and cardiovascular endurance—ensures that you’re not just playing the game but preparing your body to perform at its best. And the best part? It revolves around the fitness necessity of your life to directly improve the lifelong continuation of a passion for sport.

These goals are possible with the right guidance and structure. The top pros and experts have demonstrated that physical preparation translates directly into improved performance, and now it’s time for you to experience the same transformation.

Take Your First Step—Register for Our Free Webinar

If you're ready to dive deeper into what golf fitness can do for you, join us for an upcoming free webinar. This exclusive session will cover:

• In-depth insights on what makes golf fitness effective

• Live video demonstrations of the best exercises to target core areas for golfers

• Expert advice from a leading professional on injury prevention, improved performance, and the next steps toward a more enjoyable game

Don’t miss this chance to learn directly from the source. Golf isn’t just a game; it’s an investment in your health and happiness. Register now to secure your spot and get ready to elevate your game.