How Often Should You Work Out as a Golfer?

If you’re serious about improving your golf game, practicing your swing and playing more rounds is only part of the equation.

The other half? Training your body to support a stronger, more consistent, and injury-resistant swing.

But one of the biggest questions golfers have is: how often should I work out without hurting my game?

Too little and you risk underperforming physically. Too much and you may show up to the first tee stiff, sore, or fatigued.

The key is finding the right balance between strength, mobility, and recovery — tailored to how often you play and what goals you’re chasing.

In this article, we’ll break down the ideal workout frequency for golfers at every level, explain what types of workouts matter most, and show you how to fit them into your weekly schedule without sacrificing time on the course.

Why Golfers Need a Workout Routine

Working out isn’t just for bodybuilders or athletes in contact sports — it’s one of the most overlooked tools for improving your golf game. While technique and practice are essential, your body is the engine behind every swing. If it’s not strong, mobile, or stable, your consistency will suffer — and so will your distance.

Here’s why a workout routine matters for golfers:

• Strength training builds a more stable base, which improves balance and helps you generate more power without overswinging.
• Mobility work keeps your joints fluid and allows for better rotation — key for a full backswing and efficient transition.
• Endurance and core stability help you maintain your swing mechanics and posture from the first hole to the 18th.
• Injury prevention becomes easier when you strengthen the muscles that protect your spine, shoulders, and knees.

Many golfers hit a plateau not because their swing is broken, but because their body can’t support the movement they’re trying to make. A good fitness plan bridges that gap and helps you play better, longer, and with more confidence.

Ideal Workout Frequency for Different Golfers

How often you should work out depends on your golf goals, your schedule, and how serious you are about improving your performance. Not every golfer needs to train five days a week — but every golfer can benefit from 2 to 4 quality sessions that blend strength, mobility, and recovery work.

Beginner / Recreational Golfers (2–3x per week)

If you’re playing once or twice a week and just want to feel better and move better, focus on full-body workouts a few times per week. Keep it simple — bodyweight exercises, resistance bands, mobility flows, and stretching.

Goal: Increase flexibility, prevent injury, and support basic swing mechanics.

Intermediate / Competitive Amateurs (3–4x per week)

If you play multiple times a week and want to improve your power and consistency, you’ll benefit from a structured strength program mixed with mobility and recovery work.

Goal: Build strength for more distance and stability, while maintaining mobility and avoiding fatigue mid-round.

Advanced / Low Handicap or Aspiring Pros (4–5x per week)

Serious players often train almost as much as they practice. Their workouts are more periodized — mixing heavy lifting, speed work, mobility, and active recovery.

Goal: Peak performance, long-term durability, and sport-specific strength without sacrificing swing mechanics.

No matter your level, it’s important to remember: you don’t need to train hard every day — just smart a few days a week. The right balance keeps you fresh for golf while building a better body to support it.

Resource: Get the All Access Pass. Learn about our training programs with step by step practice drills, weekly schedules and routines to follow so you can break 90, break 80 or scratch golf. Plus access our video lesson library in addition to following the practice plans.

Balancing Strength, Mobility, and Recovery

Working out for golf isn’t just about lifting weights or doing cardio. It’s about building a balanced routine that targets strength, flexibility, and recovery — all while leaving you fresh enough to play your best on the course.

Strength (2–3x per week)

Resistance training builds a stable foundation. Focus on compound movements like squats, lunges, rows, and rotational core work. You don’t need to train like a powerlifter — moderate weight with proper form is enough to build functional strength that supports your swing.

• Prioritize full-body workouts
• Include core stability and balance drills
• Avoid over-fatiguing muscles before playing

Mobility and Flexibility (Daily or as needed)

This is the glue that holds your golf swing together. Tight hips, shoulders, or thoracic spine can all create swing faults or injury risk. 10–15 minutes of daily stretching or mobility flows can work wonders.

• Add mobility drills to your warmup routine
• Focus on hips, shoulders, spine, and hamstrings
• Include both dynamic (before golf) and static (after golf) stretching

Recovery (1–2x per week or as needed)

Recovery is where your progress happens. Foam rolling, light cardio, and rest days help your muscles rebuild, reduce soreness, and prevent overtraining.

• Take 1 full rest day per week
• Use light walks, swimming, or yoga for active recovery
• Don’t ignore sleep and nutrition — they’re just as important

The key is to listen to your body. During your golf season, lower the intensity and frequency. In the off-season, build more strength and correct imbalances.

Sample Weekly Workout Breakdown

To help you visualize how everything fits together, here’s a sample weekly plan that balances golf practice, strength training, and mobility. You can adjust based on your playing schedule and fitness level, but this gives you a great starting point.

Example Weekly Schedule:

• Monday – Full-Body Strength + Mobility
  Focus on compound lifts (squat, row, lunge) with light core work and a short mobility cooldown.
• Tuesday – Light Mobility + Golf Practice
  Keep the gym light. Spend 10–15 minutes on dynamic stretches, foam rolling, or yoga-style flow before working on your short game or swing mechanics.
• Wednesday – Upper Body Strength + Core
  Include push-ups, rows, planks, and anti-rotation drills. Emphasize posture and shoulder mobility.
• Thursday – Recovery Day or Light Golf Round
  Take a rest day or play a casual round. Use post-round stretching to help with recovery.
• Friday – Lower Body Strength + Power
  Focus on legs and glutes with exercises like goblet squats, lunges, and hip bridges. Add medicine ball throws or kettlebell swings for power.
• Saturday – Golf or Active Recovery
  Play golf or go for a walk, light swim, or easy bike ride. No intense gym work needed.
• Sunday – Mobility Flow + Optional Golf Practice
  Do a full-body stretch and mobility routine. If you practice, keep it light and focused.

This structure keeps you moving, builds strength, and avoids burnout — perfect for any golfer trying to improve without overtraining.

Final Thoughts: Quality Over Quantity

When it comes to fitness for golf, you don’t need to train every day — you just need to train with purpose. Many golfers try to jump into complex workout programs or overdo cardio, only to end up sore, inconsistent, or injured. But when you follow a balanced plan built around your game, the benefits stack up quickly.

A well-structured fitness routine can help you:

• Increase swing speed without overswinging
• Improve balance and control throughout your swing
• Prevent injuries that come from overuse or poor movement patterns
• Feel fresher and more focused on the back nine

Even if you only have 30 minutes, a few targeted sessions each week can lead to noticeable gains in distance, consistency, and endurance. The key is consistency — not perfection.

Start with a schedule you can stick to, build it around your golf goals, and stay committed. You’ll not only play better golf, but you’ll feel better doing it.

Golf Practice Plans to Follow

• How to Score in the 60’s Golf Training Plan
• How to Score in the 70’s Golf Training Plan
• How to Score in the 80’s Golf Training Plan
• All Access: Get Every Practice Plan (Lifetime Membership)

Thanks for reading today’s article!

Nick Foy – Golf Instructor