Fitness Routines to Improve Your Golf Game: Tailored for Women

fitness routine for women's golf

Golf is not just a game of power but one of skill, finesse, and endurance. This refined sport demands strength, flexibility, and resilience, especially when aiming to enhance performance on the greens. For women looking to up their golf game, integrating targeted fitness routines can be a game-changer.

In this article, we shall delve into a comprehensive fitness regime that seeks to help women bolster their golf performance through a potent mix of flexibility, strength, and endurance training.

Knowing the Important Areas to Focus On

Before we start, it’s critical to pinpoint the areas that are most vital when it comes to golf: the core, hips, and shoulders. Enhancing your strength, flexibility, and endurance in these areas can make a significant difference in your shot’s power and control, while also preventing potential injuries.

image: core muscle anatomy


The core muscles are essentially the powerhouse of your body. A strong core lays the foundation for powerful and stable golf swings. It not only helps in maintaining a perfect posture but also allows you to swing with a higher degree of control and precision. Furthermore, improving core strength can significantly reduce the stress on the lower back, a common area for golfers to experience injuries. Incorporating exercises such as planks, Russian twists, and abdominal crunches in your fitness routines can work wonders in building a robust core, ready to deliver powerful shots on the course.


The hips are pivotal in generating speed and power during a golf swing. A golfer with flexible hips is expected to achieve a greater range of motion. Additionally, boosting hip muscles can aid in maintaining balance while swinging, preventing slips and falls that can occur due to uneven golf terrains. The inclusion of exercises like lunges, squats, and hip flexor stretches can be beneficial in improving hip flexibility and strength.


women's shoulders image - fitness routines


Shoulders play a crucial role in determining the range of motion and control in your golf swing. Having strong and flexible shoulders can aid in achieving full swing motion power shots. Moreover, focusing on shoulder health can help prevent a range of injuries, including rotator cuff problems, which are quite common in golf. To prepare your shoulders for the game, consider incorporating shoulder-specific exercises like shoulder presses, lateral raises, and external rotations as a prudent strategy.

Tailored Fitness Routines

Creating a workout plan isn’t just about improving your golf game; it’s also about leading a healthier and happier life. Especially for women in golf, having a personalized workout plan that matches their strengths can be a great advantage.


Golf demands both physical and mental strength, as it involves standing for long periods and using various body movements. Women, by nature, often possess a greater range of flexibility compared to their male counterparts. But flexibility alone isn’t the key to success in golf; building muscular strength is equally vital. As mentioned, the importance of building a strong core and lower body can generate powerful shots that can cover great distances. Endurance training, on the other hand, ensures that the body can withstand the physical demands of a full round without succumbing to fatigue. Ensuring consistency in your game, a critical aspect as golf is a game of sustained focus and skill.

AI Fitness Routines?

Don’t forget that today, AI chat bots like ChatGPT can be a strong source for planning out many aspects of your daily routines. This includes fitness routines as well!

I asked ChatGPT “Can I get a fitness routine for a female golfer?” And it didn’t let me down.

Here is what ChatGPT suggested, word for word:

Of course! Here’s a fitness routine tailored for a female golfer. This routine focuses on improving flexibility, strength, and stability, which are essential for a golfer’s performance.

Warm-Up (10 minutes)

  1. Dynamic Stretching:
    • Leg swings (front-to-back and side-to-side)
    • Arm circles (both directions)
    • Torso twists
    • High knees
    • Butt kicks
  2. Cardio:
    • 5 minutes of brisk walking or light jogging

Strength Training (30 minutes)

  1. Golf Swing Muscle Activation:
    • Dumbbell Rows (3 sets of 12 reps each side): Strengthens the back muscles.
    • Shoulder Press (3 sets of 12 reps): Enhances shoulder strength for a powerful swing.
  2. Core Stability:
    • Planks (3 sets of 30 seconds): Engages the core muscles.
    • Russian Twists (3 sets of 20 reps): Works on oblique muscles, essential for the rotational movement in golf.
  3. Leg Strength:
    • Squats (3 sets of 15 reps): Strengthens the quads and glutes.
    • Lunges (3 sets of 12 reps each leg): Works on leg strength and stability.

Flexibility and Balance (20 minutes)

  1. Yoga Poses:
    • Downward Dog: Stretches the hamstrings and calves.
    • Triangle Pose: Improves balance and stretches the side body.
    • Warrior I & II: Strengthens the legs and improves focus.
  2. Balance Exercises:
    • Single Leg Stands (3 sets of 30 seconds each leg): Enhances stability and balance.
    • Bosu Ball Squats (if available, 3 sets of 12 reps): Challenges balance and strengthens the legs.

Cool Down (10 minutes)

  1. Static Stretching:
    • Hamstring stretch
    • Quad stretch
    • Calf stretch
    • Shoulder stretch
    • Tricep stretch
  2. Deep Breathing Exercises:
    • 5 minutes of deep, controlled breathing to relax and calm the body.

Remember, consistency is key. It’s essential to maintain this routine and adjust as needed based on individual needs and progress. Before starting any new exercise regimen, it’s always a good idea to consult with a fitness professional or physical therapist, especially if there are any existing injuries or health concerns.

Tips and Strategies for Optimal Health

But the benefits don’t stop at the golf course. Following a solid fitness routine can also lead to a healthier lifestyle, which includes having more energy, feeling better, and improving overall health. According to the Centers for Disease Control and Prevention (CDC), regular physical activity offers multiple benefits. It helps maintain sharp thinking, learning, and judgment skills as you age. Additionally, it can improve your sleep and reduce the risk of depression. Below, we outline a plan that not only improves your golf game but also positively affects your overall life quality, based on reliable research and data.

Nutrition: Fuel your game and overall wellness with a balanced diet. A healthy diet rich in lean proteins, healthy fats, and complex carbohydrates can prevent various diseases, including heart disease and diabetes. Always remember to stay well-hydrated, particularly during extended sessions, as the European Journal of Clinical Nutrition suggests that even mild dehydration can impair attention, long-term memory, and visual-motor performance.

Mental Health: Embrace mindfulness and meditation techniques to enhance focus and mitigate anxiety on the course. Furthermore, research published in the journal “Mindfulness” demonstrates that these practices can lead to improvements in attention, well-being, and resilience to stress.

Rest and Recovery: Following a strenuous game or workout, ensure you have enough downtime for muscle recovery. Practices such as massages or foam rolling can facilitate this, helping to reduce muscle stiffness and soreness.

Regular Health Check-ups: Keeping track of your health metrics can provide valuable insights into your fitness level and help tailor your routine more effectively.

Wrapping Up On Fitness Routines For Female Golfers

Starting this fitness journey will not only make you a better golfer but also promote overall well-being. Stay consistent with your efforts, and soon you will notice great improvements in your game and posture. So, ladies, grab your golf clubs and own the golf course with your renewed energy and a body that’s ready for every challenge!

Danny Kapp - Writer

Writer/Editor: Danny Kapp is a passionate golf enthusiast and an 8-year veteran golf blog writer for Rock Bottom Golf, offering his unique perspective on the game. With a keen eye for detail, he covers various aspects of golf, ranging from technical insights to the latest trends in golf equipment and golf technology.

Content photo by Matthew Moloney on Unsplash

Feature photo by LOGAN WEAVER | @LGNWVR on Unsplash

Some resources on starting a physical activity and fitness routines:

  • This website provides resources and tools to help people of all ages and abilities move more and sit less. It includes physical activity guidelines, tips for getting started, and ideas for incorporating physical activity into your daily routine.
  • NIH Senior Health: This website provides information on the benefits of exercise and physical activity for older adults. It includes tips for getting started, staying motivated, and staying safe while exercising.
  • MedlinePlus: This website provides information on exercise and physical fitness, including the benefits of exercise, how to get started, and how to stay motivated. It also includes information on specific types of exercise, such as strength training and yoga.
  • Guidelines & Recommendations | Physical Activity: This CDC webpage provides links to the Physical Activity Guidelines for Americans, 2nd edition, which outlines the amounts and types of physical activity needed to maintain or improve overall health and reduce the risk of chronic disease. It also includes evidence-based strategies for increasing physical activity in young people ages 3 to 17.
  • Getting Started with Physical Activity: This CDC webpage provides information on how to get started with physical activity. It recommends at least 150 minutes of moderate-intensity physical activity a week for adults and provides tips on how to incorporate physical activity into your daily routine.

Disclaimer: The information provided in this article is for general informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or fitness regimen. The exercises and fitness routines mentioned in this article may not be suitable for everyone. Before starting any new exercise program, consult with a fitness professional or physical therapist, especially if you have pre-existing health conditions or concerns. The author and publisher of this article are not responsible for any injuries or damages that may occur as a result of following the advice or information contained herein.

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