Workout Before or After Playing a Round of Golf (2022)

[kenhockey2]

I always workout after playing a round of golf to maintain my strength and conditioning.  I perform 20 minutes `indoor spinning intervals, easy. Then, finish off with 2 sets of 10 reps of resistance band strength training. Lastly, drink a muscle milk protein shake.

 

 

 

[boogielicious]

I only do stretching or yoga type exercises after playing.

[Alx]

Depends on the priorities. If I want to prioritize strength training Ill just take a rest day from golf or workout before golf.

If I am just doing it for maintenance usually after.

Edited July 7, 2022 by Alx

[kenhockey2]

I played 18 holes of Par 3 golf this morning to work on my short game and putting. I did a post golf workout, 2000 meters of indoor rowing. 

 

[TK26]

I do a lot of 12oz. curls after most rounds.  Heck, during the round for that matter.  Come to think of it, before the round too!

[p1n9183]

A few month ago tested hitting the gym before a round of golf, not good result. I was soured for a few holes, not ideal for tournament play. 

After golf I'm tired, the is no way I hit the gym. Even My legs are tired next morning so I always take a rest day and I'm fully recovered to hit the gym the next morning. 

[ChetlovesMer]

I have never performed any kind of "study" on this but I "feel" like I play better after a workout. I hit the gym the morning before rounds when ever I can. 

The truth is I "feel" better after a morning workout no matter what I'm doing afterwards. 

If I do any kind of workout after the round, 99 times out of 100 its just stretching. 

[Elmer]

I usually just drink a beer after playing golf.
I may stretch my arm out and alert the barkeep that I want a second beer!

[Yukari]

Whether before work, golf, or whatever, I always get my exercise in right after I get up in the morning.  Just my habit. 

[dennyjones]

Since spinal surgery, I try to do a 30-40-minute stretching routine that includes some planks and push-ups each morning. 

[Nave]

I recently injured my hip flexor with subsequent SI joint pain. 

My new routine before I hit the range includes joint mobility moves (various), resistance band walks (around knees and ankles), as well as slow and controlled orange whip swings (weighted club). After the range I immediately stretch - including "the world's greatest stretch"

Edited November 3, 2025 by Nave

[WUTiger]

A 2010 study from the Journal of Strength & Conditioning Research compares the effects of different pre-round stretch routines for competitive golfers.

• Active Dynamic Warm-up: Swing Medicus driver, hit 3 shots each with selected clubs.
• Passive Static Stretches: Various athletic stretches such as hamstrings, chest stretch and reverse trunk twist.

The subjects were collegiate golfers with a HDCP index of 5 or less who engaged regularly in strength and fitness routines.

All golfers had two test days: one with active dynamic (AD) warmup, a second with AD followed by static stretches (SS). The results were then compared, within golfers and across golfers.

For performance testing after the warmups, golfers hit three driver shots at time 0, 15, 30 and 45 minutes after the warmup. The study shows that static stretch formats produced poorer performance outcomes in the four measures shown in Table 5, which shows Time Zero results.

The performance deficits under the PSS protocol decreased over time.

Some suggestions on why the passive protocol was tied to lower performance than the active protocol: The passive stretches routine induced excessive range of motion,  basically producing wobbles in the golf swing. Other research indicates that the stretching produced slack in the tendons, lessening the amount of muscle force that could be transferred into the shot.

One caveat: The study had good scientific controls and balancing of treatments (test routines). This was, however, an exploratory study and raises as many questions as it answers. Also, although the study was done back in 2010, it is still cited as a primary work in recent reviews. A quick online search did not reveal any follow-ups on the study. For those interested, the study PDF is below.

PassiveStretchGOLF.pdf

 

[saevel25]

Makes sense and aligns with other literature. Static stretching, especially for longer durations, can impede performance in strength and power activities.

I would not want to do like hamstring, quad, and calf stretches then go immediately sprint. To me that sounds like a terrible Idea. I would rather start off walking, then jogging, then running, then ramp up to sprinting. 

To me, static stretching isn't even a warmup activity. I like the term warmup; you want to get some exertion going before the activity. 

 

 

Edited January 21 by saevel25