Golf Fitness & Mental Preparation
One of the biggest mistakes golfers make is thinking improvement only happens on the golf course. The reality is that your best golf is built during the days you’re not playing.
As we get older, we naturally lose muscle mass, flexibility, balance, and mobility. If you want to continue playing great golf for years to come, you need to invest in your body just as much as your swing.
Here’s the weekly routine I use to stay golf-ready and also a motivational video on your future golf swing : https://youtube.com/shorts/CzvEvMirhCQ?si=RANTPS7uOSbntNr-
Stay Active
You don’t have to spend hours in the gym. Any activity that keeps you moving will improve your golf.
Some of my favourites include:
- Walking
- Running
- Pickleball
- Squash
- Tennis
- Cycling
- Swimming
- Hiking
These activities help improve:
- Cardiovascular endurance
- Balance and stability
- Hand-eye coordination
- Mobility
- Mental health
- Overall athleticism
A healthier body allows you to generate more power while reducing fatigue during your round.
Stretch Every Day
Flexibility is one of the most overlooked parts of golf.
Take time each day to stretch your:
- Shoulders
- Chest
- Back
- Hips
- Hamstrings
- Wrists
Two stretches I highly recommend are:
- Doorway chest stretch
- Thread the Needle stretch
Improving your flexibility helps create a bigger shoulder turn, a smoother swing, and reduces the risk of injury.
Build Functional Strength
You don’t need to become a bodybuilder, but strength training is one of the best ways to maintain distance and prevent injuries.
Bodyweight Exercises
- Push-ups
- Sit-ups
- Planks
- Side planks
These build a strong core, improve stability, and help you maintain posture throughout your swing.
Gym Exercises
If you enjoy the gym, focus on movements that support your golf swing.
Some great choices include:
- Bench Press
- Shoulder Press
- Medicine Ball Rotational Throws
- Cable Rotations
- Squats
- Deadlifts (with proper technique)
Strength should always be paired with flexibility and mobility.
Fuel Your Body
Good nutrition is just as important as your swing. The food you eat affects your energy, focus, endurance, recovery, and performance on the golf course.
Eat for Performance
Try to build your meals around:
- Lean proteins such as chicken, turkey, fish, eggs, and Greek yogurt to help build and maintain muscle.
- Complex carbohydrates like oatmeal, brown rice, sweet potatoes, and whole grains for long-lasting energy.
- Healthy fats from avocados, nuts, seeds, and olive oil to support overall health and brain function.
- Plenty of fruits and vegetables to provide vitamins, minerals, and antioxidants that aid recovery and reduce inflammation.
Stay Hydrated
Dehydration can lead to fatigue, poor concentration, and inconsistent swings.
Drink water throughout the day—not just during your round. On hot days or during long rounds, consider adding an electrolyte drink to replace minerals lost through sweat.
Fuel Before You Play
Avoid playing on an empty stomach or eating a heavy meal right before your tee time.
A light meal or snack 1–2 hours before your round can help maintain steady energy. Some great options include:
- Oatmeal with berries
- Whole-grain toast with peanut butter
- Greek yogurt with fruit
- A banana and a handful of almonds
- Eggs with whole-grain toast
Smart Snacks on the Course
An 18-hole round can last four to five hours, so it’s important to keep your energy levels consistent.
Pack healthy snacks such as:
- Bananas or apples
- Mixed nuts
- Protein bars with low added sugar
- Trail mix
- Beef jerky
- Fresh fruit
Eating small amounts throughout the round helps prevent energy crashes and keeps your focus sharp.
Recovery Matters
After golf, help your body recover by eating a meal that includes both protein and healthy carbohydrates within a couple of hours. This supports muscle recovery and prepares you for your next practice session or round.
My Philosophy on Nutrition
There is no perfect diet for every golfer. The goal is to eat consistently, stay hydrated, choose whole foods whenever possible, and fuel your body for performance rather than convenience. A strong body, a clear mind, and good nutrition create the foundation for playing your best golf—today and for many years to come.
Practice with Purpose
Simply hitting hundreds of golf balls won’t necessarily make you a better golfer. Every practice session should have a purpose.
Use a Golf Simulator
Golf simulators are an excellent way to practice year-round and provide valuable feedback on every swing.
If possible, spend time on a TrackMan simulator before and after your rounds to monitor important data such as:
- Club path
- Face angle
- Ball speed
- Launch angle
- Spin rate
- Carry distance
- Dispersion
The numbers don’t lie. They allow you to identify areas for improvement and measure your progress over time.
Practice at the Driving Range
Outdoor driving ranges are still one of the best places to build consistency.
Instead of mindlessly hitting balls, make every shot count.
Use an alignment stick on the ground to ensure your feet, hips, and shoulders are aimed correctly. Alignment is one of the easiest fundamentals to overlook, yet it has a huge impact on ball flight.
Most importantly, practice to targets.
Don’t just hit balls into an open field.
Pick a flag, distance marker, or specific landing area for every shot.
Change clubs often, just as you would during an actual round, and go through your full pre-shot routine before every swing.
Quality practice will always outperform quantity.
Train Your Mind
Golf is played just as much between your ears as it is with your body. Every round should begin with confidence.
Instead of hoping to play well, expect yourself to play well. Approach every shot with a positive mindset.
Instead of thinking:
“Don’t hit it in the water.”
Think:
“I’m going to hit this at the flag.”
Positive thoughts produce positive swings.
Create a Consistent Routine
The best players in the world have a routine before every shot. Develop one routine and repeat it every single time.
Your routine might include:
- Visualize the shot.
- Take one or two practice swings.
- Pick a specific target.
- Set your feet.
- Take one final look.
- Commit completely.
Consistency builds confidence.
Simple Swing Thoughts
When it’s time to swing, don’t overload your mind with ten different thoughts.
Focus on just a few key fundamentals.
- Keep your head steady.
- Stay balanced.
- Swing through the golf ball.
- Finish your swing.
- Trust your motion.
One committed swing is almost always better than a hesitant one.
Play to Win
Whether you’re playing with friends or in competition, your mindset matters. Don’t simply hope to avoid mistakes.
Play with purpose.
Attack the course.
Commit to every shot.
Trust your preparation.
Golf rewards confidence, discipline, and consistency.
(Built with help from Ai)
My Philosophy
Great golf isn’t built in four hours on a Saturday. It’s built every day through movement, strength, flexibility, purposeful practice, and a positive mindset. Train your body. Strengthen your mind. Practice with intention. Build a consistent routine. Trust your swing. If you commit to improving a little every week, you’ll not only enjoy the game more—you’ll continue playing your best golf for years to come.
At SBF Golf, we believe better golf starts long before you step onto the first tee. ⛳
About Maxx:
I love the game of Golf. My methods are what works for “me” and i’m hoping to pass this along to others who also enjoy the game. I’m not a certified PGA instructor, shrink, swing coach, therapist, personal trainer or magician.These methods work and consistently make my game better every year. I work, have family, friends and life outside of Golf. Health is important to me , but so is having fun. Nothing serious , no commitments , just tiny adjustments. Take your time and celebrate the wins !
if you want to book me for a session please contact me : [email protected]
