If you like to play golf, especially without injury, now is the time to begin your physical preparation.
Golf is primarily a skill-based activity that requires a high degree of eye-hand coordination.
Putting is a low-effort skill movement that requires concentration and control, but is largely unrelated to one’s physical fitness. Driving, on the other hand, is a high-effort power movement that can be performed more safely and forcefully with proper physical conditioning.
It is difficult to design specific developmental exercises for golf because the golf swing is one of the most complex and unnatural actions in sports.
However, excellent results can be attained by strengthening and stretching all your muscle groups.
Injury areas
The explosive action of the golf swing places significant stress on the shoulder joints and produces high tension on the low-back structures. Consequently, golfers experience a high injury rate in these areas, as well as the hips, elbows and wrists.
Fortunately, you can reduce your injury risk by practicing proper swing mechanics under the watchful eye of a golf professional and by performing appropriate conditioning exercises.
Intensity and progression
I suggest that you begin training during the winter at a modest level of intensity and gradually progress to more challenging workouts. Golf has a very long playing season that is best accommodated by a well-planned program of physical conditioning.
Consider the three-by-three approach, adjusting the program every three weeks of the pre-season conditioning program. Keep the total time for each strength workout to about 20 minutes, but progressively increase the training intensity by performing more exercises and using heavier weightloads.
First three weeks: Perform just three exercises that address the major muscle groups of the legs, chest and upper back. These are the dumbbell squat, the dumbbell bench press and the dumbbell bent row. Use relatively light weightloads that enable you to complete 20 repetitions per exercise set. Do two 20-repetition sets of all three exercises.
Second three weeks: Add three new exercises to your training program. Theses are the dumbbell step-up for your leg muscles, the dumbbell arm extension for your triceps muscles, and the dumbbell arm curl for your biceps muscles. This session, use medium weightloads that permit about 15 repetitions per exercise set. Do two 15-repetition sets of all six exercises.
Third three weeks: Add another three exercises: the dumbbell lateral raise for your shoulder muscles; the bodyweight trunk curl for your abdominal muscle; and the bodyweight trunk extension for your lower back muscles.
