Get Fit for the Fairway

As the weather warms up in Wisconsin and the greens at our local favorite courses beckon, golf enthusiasts are eager to hit the links. But before you tee off, consider this: golf isn’t just a leisurely stroll—it’s a sport that demands strength, flexibility, and endurance. A study from the British Journal of Sports Medicine found that golfers who engage in regular fitness training can improve their swing speed by up to 10%! Whether you’re a seasoned pro or a weekend warrior, being fit can elevate your game and reduce the risk of injury. Our personal training team is here to share expert tips to help you prepare for the season and enjoy every round to the fullest.

Why Fitness Matters for Golf

Golf may seem low-impact, but it requires a unique blend of physical skills that can make or break your performance on the course:

• Flexibility: A full range of motion in your shoulders, hips, and spine is essential for a powerful, controlled swing. Tight muscles can limit your rotation and increase injury risk.
• Strength: Core and lower body strength provide stability and power, while upper body strength enhances control and distance.
• Endurance: Walking 18 holes can cover up to 5 miles, and maintaining focus and energy throughout the round is key to staying consistent.

By focusing on these areas, you’ll not only improve your game but also enjoy the broader health benefits of staying active—perfect for busy professionals and retirees looking to make the most of their time outdoors.

Fitness Tips to Get Golf-Ready

Our personal training team has put together these practical exercises to prepare you for the fairway. They’re simple, require minimal equipment, and can fit into your busy schedule:

1. Dynamic Stretches for Flexibility - adapted from the (Journal of Strength and Conditioning Research)
   • Thoracic Rotations: Stand with your feet shoulder-width apart, holding a golf club across your shoulders. Rotate your torso left and right, mimicking your swing motion. Do 10 reps on each side to loosen up your spine and boost swing range.
   • Hip Flexor Stretch: Step into a lunge position, keep your back straight, and gently push your hips forward. Hold for 20 seconds per side to improve hip mobility for a smooth follow-through.
   • Check out our full 5-minute essential golf stretches video series.
2. Strength Training for Power and Stability – sourced from (International Journal of Sports Physiology & Performance)
   • Core Planks: Hold a plank position for 30-60 seconds to build core stability, crucial for a controlled swing. Add side planks to target your obliques.
   • Dumbbell Rows: Using a light dumbbell (5-10 lbs), perform rows to strengthen your upper back and shoulders. Aim for 3 sets of 10 reps per side to enhance swing control.
   • Check out our top 5 exercises for golf strength training video series.
3. Cardio for Endurance
   • Brisk Walking: Simulate the course with a 30-minute brisk walk, ideally on varied terrain like the paths at Fox Brook or Hoyt Park. This builds stamina for those long rounds.
   • Interval Training: Alternate between 1 minute of fast walking and 2 minutes of moderate pace for 20 minutes. This mirrors the stop-and-go nature of golf and boosts heart health.

Try these exercises 2-3 times a week at home or with us at one of our studios. Consistency will have you swinging with confidence in no time.

Hit the Greens at Local Courses

Once you’re feeling fit and ready, test your skills at some of our favorite local golf courses:

• The Club at Lac La Belle (clubatlaclabelle.com): Known for its stunning views and challenging layout, this course is a local favorite. Situated along the beautiful Lac La Belle lake, and featuring a deep community roots - founded in 1896 by the top names in business in Milwaukee and including the first-ever major American championship outside of an association, it is hard to beat the amazing golf history at this Oconomowoc treasure. The course was revitalized in 2018 and has recently been recognized by Golf Digest as the Top New Wisconsin Golf Course in 2021. And, while memberships are available, you can get tee times at the visitor rate, even featuring Hero Rates for First Responders, Police, Firefighters and military / veterans – which we really love!
• Brookfield Hills Golf Course (brookfieldhillsgolf.com): A well-maintained gem, perfect for a quick round after work. This is a tight but full 18-hole executive course with a challenging layout and course conditions that are enviable for even the top courses. Our personal favorite hole on this course is #8… tough dogleg, deceiving distance, and a slope that is tricky for any handicap! Honestly, it is crazy to believe that such a great course is nestled just south of Brookfield Square but you cannot beat the convenience and great play at Brookfield Hills, especially considering you can literally make it a stop after work without needing to drive out of the city!
• Currie Park Golf Course (mke.golf/currie): A public course with a friendly vibe and beautiful scenery, ideal for a relaxed day out. If you are a Milwaukee native, or even a golfing transplant, you have likely been on a round or two at Currie Park. The history of this course alone is worth the visit (the clubhouse is the converted terminal for the first Milwaukee airport which once occupied the grounds where the course now plays). Arrive early and take a mini tour to see the plaques and amazing transformation that the Milwaukee Parks Department was able to achieve with this great public course. As for the play, Currie is going to qualify as a low-to-mid-tier challenge, par 4 course that is mostly open but has its fair share of woods and distance. Overall, it is hard to beat the location and can usually sneak in for a tee time on shorter notice.

These are just a few spots in our backyard that offer the perfect setting to enjoy the outdoors and put your fitness prep into action.

Tee Up Your Best Game

Golf is more than just a game - it’s a chance to stay active, soak in the outdoors, and challenge yourself. With these fitness tips from our personal training team, you’ll improve your performance on the course and feel great doing it. Want to take your game to the next level? Schedule a complimentary consultation with us, including a body composition scan, to create a personalized fitness plan tailored to your golf goals. Click here to book now (Get Started Today).

Let’s get you fit for the fairway—see you on the course!