So you want to learn how to build muscle? Adding muscle through strength training workouts can help your golf game in several ways, which we will discuss below in today’s guide.
The golf swing is a powerful motion, using many different muscles at once to generate clubhead speeds. Some golfers are swinging above 100 miles per hour and this can take a toll on your body if you’re not in good physical shape.
My name is Nick Foy, a golf instructor at Foy Golf Academy and I’m excited to share my muscle building tips with you today related to the game of golf so you can add golf specific muscle building exercises to your workout routines.
Resource: Consider this step by step training plan (practices, workouts, mental tips)
How Does the Golf Swing Benefit from Building Muscle
The first benefit is added power to your golf swing. As you develop stronger muscles, you can use them to generate more power in the golf swing and this can lead to longer distances with your golf clubs.
The second benefit is increased resistance to injury since your muscles are helping protect joints and ligaments. Golf can take its toll on the body and leave you sore after a round of 18 holes. It can also strain muscles and cause injury if your body isn’t prepared.
Adding muscle can help strengthen the golf muscles to avoid or reduce injury.
The third benefit of muscle training is that you’ll also look more fit as you improve your fitness. This can boost confidence and help attract other people to you (if you’re single).
How to Add Muscle – Golf Fitness Strategy
Here’s our quick guide today on how to add muscle through strength training and boost your golf swing’s distance on the golf course:
1. Resistance Training:
Engage in regular strength training exercises that target major muscle groups. Compound exercises like squats, deadlifts, bench presses, and rows stimulate muscle growth by recruiting multiple muscles at once.
You can perform resistance training at the gym by purchasing a monthly membership or workout at home if you invest in workout equipment for a home gym.
2. Progressive Overload:
Gradually increase the weight or resistance you use during workouts. This challenges your muscles to adapt and grow stronger over time.
Progressive overload will be one of the most important muscle building tips to take away from today’s guide.
3. Reps and Sets:
Aim for 3-5 sets of 6-12 repetitions for each exercise.
Higher reps focus on endurance, while lower reps with heavier weights promote muscle strength and size. We like the 5 sets of 5 reps workout when going for strength gains and 3 sets of 12 reps when going for looks.
Resource: How to Break 80 Training Plan
4. Rest and Recovery:
When doing heavy, low rep sets, take 2-3 minutes of rest in between sets to allow muscle recovery time.
Allow adequate rest between workouts to allow muscles to recover and grow. Sleep is crucial for muscle repair and growth, so aim for 7-9 hours of quality sleep each night.
5. Nutrition:
Consume a balanced diet rich in protein, which is essential for muscle repair and growth.
Include lean meats, poultry, fish, eggs, dairy, legumes, and plant-based protein sources. Nutrition will play a huge role in the development of your muscles and your recovery between workouts.
6. Protein Intake:
Aim for 1.2 to 2.0 grams of protein per kilogram of body weight per day.
Spread protein intake across meals to support muscle protein synthesis throughout the day. Find a protein shake powder you enjoy the taste of or protein bars to help add additional protein to your diet.
Resource: How to Break 80 Training Plan
7. Carbohydrates:
Carbohydrates provide energy for workouts and aid in muscle recovery.
Opt for complex carbohydrates like whole grains, fruits, and vegetables. Try to avoid heavy sugary foods as these will reduce motivation and can cause you to feel slow and sluggish.
8. Healthy Fats:
Include sources of healthy fats like avocados, nuts, seeds, and olive oil to support overall health and hormone production. Salmon is also a great choice for healthy Omega fatty acids.
9. Hydration:
Stay well-hydrated as water is essential for various bodily functions, including muscle function and recovery.
While it’s fun to take beer out on the golf course, make sure you’re also staying hydrated with plenty of water in between your workout days and golf practice days on the course.
10. Supplements:
Supplements can complement a balanced diet, but they shouldn’t replace whole foods. Consult a healthcare professional before using any supplements.
11. Consistency:
Consistency is key. Stick to your training and nutrition plan for sustainable results. This might be the most important muscle building tip we give you today.
Having a consistent workout routine over several months will produce more muscle gains than doing hard workouts randomly and not as often. Show up and be consistent to keep making forward progress on strength building.
Resource: How to Break 80 Training Plan
12. Cardiovascular Exercise:
Incorporate moderate cardiovascular exercise to support heart health and overall fitness, but don’t overdo it as excessive cardio can hinder muscle growth.
Consider walking the golf course instead of riding cart to get some extra cardio in.
13. Recovery Techniques:
Utilize techniques like foam rolling, stretching, and mobility work to enhance flexibility and reduce muscle soreness.
14. Tracking Progress:
Keep track of your workouts, measurements, and progress photos to monitor your muscle growth journey. This helps you stay motivated as you start to see your results improving. Be patient as gains will take time and often lag behind.
Remember, individual results may vary based on factors like genetics, age, and lifestyle.
If you’re new to exercise or have any health concerns, it’s advisable to consult a healthcare professional or fitness expert before starting a new muscle-building routine. The tips today are informational only, please conduct golf fitness training at your own risk and seek professional advice before starting.
Thanks for checking out today’s muscle building tips for golfers. You can find more helpful fitness content on our blog as well as helpful practice plans if you want drills and routines to follow.
Golf Practice System for Lower Scores
Learn the exact golf practice routines thousands of students at Foy Golf Academy are using to lower their golf scores.
Follow these step by step practice plans and watch video lessons to learn how to improve your golf swing, chipping, and putting fundamentals.
Get access to hundreds of golf drills to practice as well as content on the mental side of golf, fitness plans, worksheets, and many more resources. This is a complete golf practice system.
Start Following These Practices —> Nick Foy Golf Practice System
Work hard,
Nick Foy, Instructor