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Whether you're aiming for a better score or simply want to feel stronger and more energized through all 18 holes, the right exercise program can be a game-changer—literally. Golf may not seem like a high-intensity sport, but it requires endurance, strength, balance, and power. If you want to drive farther, maintain focus, and reduce fatigue as the round goes on, it’s time to train like a golfer.

Here are four targeted fitness tips to help you improve your game on and off the course:

1. Build Stamina with Interval Cardio

A full round of golf can involve walking up to 8 kilometers, especially if you’re not using a cart. And that’s on top of standing, swinging, and staying mentally sharp over several hours. If you’re gassed by the back nine, it’s not your swing—it’s your stamina.

Try this: Incorporate interval walking, cycling, or elliptical training into your weekly routine. Aim for 20–30 minutes, 3–4 times a week. Alternate 2 minutes of moderate-to-brisk effort with 1 minute of recovery.

Why it helps: Better cardiovascular fitness means you’ll feel energized, focused, and strong throughout your round—not just the first few holes.

2. Strengthen Your Legs with Squats and Lunges

Your legs provide the foundation for a powerful, stable golf swing. Without strong glutes, quads, and hamstrings, you’ll struggle to stay balanced—and you’ll lose power where it counts.

Try this: Add bodyweight or weighted squats and lunges to your strength routine 2–3 times per week. Focus on form, control, and progressing your resistance gradually.

Why it helps: Strong legs improve balance and posture during your swing while giving you the strength to walk the course without fatigue.

3. Improve Arm and Grip Strength with Resistance Training

Grip and forearm fatigue can creep up quickly, especially if you're playing regularly. And without solid upper-body strength, your swing loses control and speed.

Try this: Include exercises like dumbbell rows, push-ups, wrist curls, and farmer’s carries to target your arms, shoulders, and grip.

Why it helps: Strong arms and a firm grip give you better control of your club and help maintain swing consistency through the final putt.

4. Don’t Skip Core Training

A solid golf swing starts from the ground but is powered through your core. A weak or stiff midsection can limit rotation, reduce distance, and increase injury risk.

Try this: Focus on core exercises like planks, bird dogs, Russian twists, and rotational medicine ball throws. These moves build stability and power where you need it most.

Why it helps: A strong, mobile core supports better rotation, swing speed, and injury prevention.

Make Fitness Your Secret Weapon on the Course

You don’t need to overhaul your life to see real improvement. With the right training plan, you can get stronger, swing better, and stay energized on every hole.

At 46 64 Fitness, we design fitness programs specifically for adults who want to stay active, strong, and competitive—on their terms. Whether you golf for fun or take your score seriously, we’ll help you build a body that supports your game.

📩 Ready to train for the game you love?Let’s talk about how we can get you golf-fit—with a plan that fits your lifestyle.