Golf fitness on a tight schedule

Finding time for golf fitness can feel like a challenge, especially when you’re juggling a busy lifestyle. But here's the good news: improving your golf performance doesn’t require hours in the gym or drastic changes to your routine. With a few smart adjustments, you can seamlessly integrate golf-specific fitness into your day and watch your game—and your body—transform.

1. Start small, think big

You don’t need an hour-long workout to see results. Aim for 20-30 minutes of focused exercises, spread throughout the day. Short, frequent sessions are more effective than trying to find a big chunk of time. Morning stretches or quick workouts during lunch breaks can make a significant difference without disrupting your schedule.

2. Prioritize mobility and flexibility

Golf is all about fluid motion, and flexibility plays a huge role in creating a smooth swing. Focus on exercises that increase your range of motion, like dynamic stretches or yoga poses specifically designed for golfers. These exercises can be done before or after your rounds, or even in between meetings. It’s easy, effective, and won’t take much time at all.

3. Incorporate strength training for power

Building strength doesn’t mean bulk—it means creating a solid foundation to improve power and control in your swing. Focus on core stability, glute strength, and rotational exercises that mimic the golf swing. A resistance band or dumbbell workout for just 15 minutes can make a world of difference. Fit it in between your workday tasks, or even while watching TV.

4. Use golf-specific movements

Maximize your time by integrating movements that replicate the motions used in golf. Rotational exercises like cable rotations or medicine ball throws help improve swing mechanics while strengthening the muscles you use on the course. These functional exercises target your golf game directly and help prevent injury.

5. Focus on recovery

With a busy schedule, rest is key to maintaining energy and performance on and off the course. Schedule recovery into your routine just as you would a workout. Foam rolling, stretching, and even a quick walk can aid in muscle recovery, reducing soreness and keeping your body in top shape for your next round.

6. Be consistent

Consistency is the secret to any successful fitness plan. Instead of trying to fit in a long session, commit to daily short bursts of movement. A few minutes here and there add up quickly. Stick with it, and you’ll begin to see noticeable changes in your strength, flexibility, and performance on the course.

Golf fitness doesn’t have to be complicated. The key is integrating simple exercises into your daily routine, making it manageable no matter how busy life gets. By prioritizing movement and recovery, you'll be swinging harder, moving smoother, and playing longer.

Remember, it's not about perfection; it’s about progress. Start small, stay consistent, and watch how these small changes add up to big results on the course.

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My clients typically have a pain reduction of 45%, a 25% gain in flexibility and a loss of 2.25 shots off their handicap.

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