• Mike Hammond, CSCS, TPI

7 Dont's for Golfers in the Weight Room

As fitness continues to creep into the mainstream golf focus, amateurs are starting to see its importance to their golf game. So, you want to get into the gym and gain the benefits of being stronger, adding longevity to your game, and increasing your swing speed. If you can avoid these 7 Don’ts for Golfers, you’re going to be off to a great start.


1. DON’T do cardio and weightlifting in the same workout session


If you want to get stronger (which is needed to add swing speed), you need to build muscle mass. In order to build muscle mass efficiently, you should be in a calorie surplus (eating more calories than you burn) on days you are weightlifting. If you do cardio before or after your weight lifting, your will burn more calories and make it harder to be in a calorie surplus.


2. DON’T do really any cardio


Golf is not a particularly demanding sport on your cardiovascular system, so why train it? Golf is a lot closer in terms of energy demands to sprinting vs. endurance running. Each of the 30-to-40 swings you take during a round of golf are short, maximal or near-maximal effort movements just like a sprint. Cardio, on the other hand, is repeated sub-maximal or low effort movements over a long period of time.


3. DON’T do any “abs” exercises


The quickest way to herniate a disc is high volume crunching motions. All you are doing with your abs exercises is crunching your vertebrae. What you want to do instead is train for a stable core, so your limbs can move freely with strength. This is especially important for golfers due to how technical the golf swing is.


4. DON’T just use the machines.


Remember you want to train your core for stability, right? Well, if you use any weight lifting machine in your gym, you are doing the opposite. When you sit down on a machine, that machine is doing all of stabilizing. Also, at no point in your golf round are you swinging a club while sitting down, so why lift sitting down?


5. DON’T do workouts from before 2010

6. DON’T do your “jacked” friend’s workout

7. DON’T do the same workout over and over and over and…


Like every industry, the methods and technologies advance in the fitness industry to become more efficient. What was the gold standard in 1995, is likely something that should be avoided at all costs today.


Like old workouts, your friend’s workouts aren’t going to help you play better golf. They’re not a fitness genius and likely just pulled their workouts off the internet where who knows who’s giving those out.


If you’ve been in the same fitness routine for a while now and are seeing now results, it’s because your body has made all of the positive adaptations it can from that training. Your body needs a new stimulus to make further gains. Remember, doing the same thing over again and expecting different results is the definition of insanity.


DO INSTEAD: sign up for a Golf Fitness Evaluation


If you have found yourself doing and of these Don’ts, sign up for an evaluation. Learn how to get stronger, play longer, and add distance to your golf game from a professional. Quit looking for the quick fixes and start on a path to long-term results.

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