10-minute golf strength workout

This 10-minute golf fitness workout can help increase and maintain strength and balance, both on and off the course. Regardless of your age or athletic level, consistent exercise is key to playing golf well and avoiding injury. A consistent exercise routine can also boost your mobility and daily energy levels. Additionally, a quick workout is easier to maintain consistently long-term.

EQUIPMENT NEEDED:

1. Chair or bench.

2. Weighted objects (optional).

A pair of dumbbells and a resistance band are used to demonstrate many of the exercises, however you can modify all exercises using alternate exercise equipment, household objects, or omit weight entirely. You can also use dumbbells and resistance bands interchangeably in most of these exercises. This full body fitness routine is designed for golfers of all levels, and is suitable for beginner, intermediate, and advanced golfers, as well as seniors and older golfers. The exercises should be modified and customized as described to suit your individual fitness level. Exercises in this routine target areas of the body that need to be strong to play golf well, including the core, legs, quads, glutes, back, delts, lats, shoulders, and chest.

5-minute daily stretch for golf flexibility

This 5-minute stretch routine can help increase and maintain flexibility on and off the course. Regardless of your age or athletic level, staying strong and flexible is key to playing golf well and avoiding injury. A daily stretch routine for the whole body can boost your mobility and energy as well.

This series of stretches is designed for golfers of all levels, and is suitable for beginners, seniors and older golfers, as well as juniors and younger golfers. Stretches in this routine target areas of the body that need to be flexible to play golf well, including upper back, lower back, shoulders, neck, quads, glutes, and hamstrings.

How to stay fit-ness motivated

When it comes to working out regularly, it can be far too easy to fall off the fitness wagon, especially if you have other things pulling at your attention, like grandkids who need your time, and/or friends who like to stay up late talking around the fire. Sticking to your stretch, walk or gym routine might not be as enticing unless you have something keeping you interested enough to say, "I'm calling it a night, I have to get up in the morning!"

So, if you’re still reading, then you’re likely looking for a little help, so here are some ideas for you to help trick yourself into sticking to your best workout routine.

5 tips to keep you feeling motivated towards your fitness goals

1. Fitness Buddy(s)

Whether putting out on the green, or keeping pace with your morning cardio routine, having someone to answer to is always a great way to keep yourself motivated.

Pro Tip: If you don’t know anyone yet, try introducing yourself, or asking friends who may know friends that might be interested. It never hurts to ask for help, and it’s always great to make new friends, especially ones with similar interests as you!

2. New Route(s)

Maybe you’re tired of the same old thing and are finding it less interesting sticking to your morning walk because, well, it got boring. Why not try a new park or neighbourhood?

Pro Tip: Make a list of interesting places you’d like to see, and start checking them off your list! It never hurts to try something new!

3. New Goal(s)

Maybe you hit your goal weight and don’t feel as motivated to simply maintain it? Why not train for a marathon? Or try to knock a few strokes off your game?

Pro Tip: If you have never run a marathon, start with a simple 2K or 5K, then move up to a half, and then a full. Whatever the goal, have fun with it, and keep it obtainable!

4. New Playlist(s)

What music to you like to listen to? Maybe you have been meaning to check out some new stuff the kids sent you. Just knowing that you have something interesting to put on while you get your butt in gear will help you feel excited to get going, at least it does for me!

Pro Tip: Have you heard of podcasts? They’re growing in popularity, and so are wireless headphones, aka earbuds. You can get ones with little hooks around them (not an ad) to help keep them on your ears!

5. New Gear

Something I tend to forget about is my gear, because I get so focused on everything else, I tend to forget about the basics! So trying some new shoes, shorts, or whatever else that’s been keeping you company for more than a few years may be just the ticket to help get you feeling excited about using them, and out the door again.

Note: An easy way to know if it’s time to get a new set of runners is to see if you can twist them easily. If they are really easy to twist, that’s a sure sign you’ve maxed their life span. Another way to check is if you’ve worn them for more than 500km, that’s also a sure way to tell they’ve lived a good life and that it’s time to put them out to pasture.

Check out our article on the importance of active rest, too, for more inspiration on how to balance your work out routine. Taking a full day to rest and recover can be just as important as a day of exercising in itself. See you over there!