You’re not out of shape. You exercise. You take care of yourself. And then you play 18 holes on a Saturday and spend the rest of the weekend walking like you fell out of a tree.

This is a solvable problem. Not by buying a new driver. By doing a few things consistently that most weekend golfers skip because they’re in a hurry to tee off.

Get A Lesson And Learn To Swing Correctly

Here’s the thing most people don’t want to hear: a bad golf swing doesn’t just cost you distance and accuracy. It costs you your body. The golf swing puts real rotational stress on the lower back, hips, and shoulders — and when that swing is built on compensations and bad mechanics, those forces go places they shouldn’t.

A proper swing is efficient. The power comes from your hips and core rotating in sequence, not from your back wrenching through the ball. The follow-through finishes in balance, not with you lurching forward trying to steer a poorly-struck shot. When you swing correctly, the movement feels athletic and controlled. When you swing incorrectly, you’re grinding through impact in ways your body wasn’t designed for.

One or two lessons with a qualified instructor — not a tip from your buddy who shoots 94 — can change the way your body feels after a round. You’ll hit it better. You’ll hit it farther. And you’ll stop waking up Sunday morning feeling like you moved furniture all day. Fix the swing first. Everything else on this list helps, but it helps most when the fundamental movement isn’t actively working against you.

Walk When You Can

The cart is comfortable and the cart is making you worse. Walking 18 holes is roughly four miles of low-intensity movement that keeps your body warm, your blood flowing, and your muscles loose between shots. Riding means sitting cold for eight minutes, then jumping out and trying to swing a club at full speed. That’s a recipe for a stiff back and a ruined swing.

Walk at least nine. Walk 18 when the course allows it. Your body will feel noticeably different by the back nine.

Hydrate Like It’s A Job

You’re outside for four hours. Probably in the sun. Probably having a beer or two at the turn. By the 15th hole you’re mildly dehydrated and wondering why everything feels heavy and hard.

Drink water before you start. Carry a bottle on the cart. Drink it. Dehydration makes you tired, stiff, and worse at golf. This is the advice that gets ignored most consistently by recreational golfers, and it’s also the one with the fastest payoff.

Don’t Skip The Warm-Up

Ten minutes on the range before you tee off is not optional. It’s the difference between feeling good by the 4th hole versus the 14th. You wouldn’t walk into a gym and immediately max out on the bench press. Don’t walk up to the first tee and immediately try to hit a driver 280 yards.

Hit some wedges, work up to your irons, hit a few drivers, roll some putts. Give your body a chance to remember what it’s doing.

Stretch The Things That Actually Get Tight

Three areas wreck most weekend golfers: hip flexors (destroyed by cart riding), thoracic spine (locks up from repeated rotation and bad posture between shots), and hamstrings (shortened from riding and general sitting).

Spend three minutes between the 9th green and the 10th tee — hip flexor stretch, thoracic rotation, standing hamstring stretch. It sounds like something that wouldn’t help. It will help.

The Post-Round Routine

You’re going to want to sit down immediately and get a beer. Before you do: spend five minutes doing some light movement. Walk around. Do a few stretches. Give your body a few minutes to transition out of four hours of activity before you collapse into a chair.

That beer will taste just as good five minutes later. And you’ll feel significantly less like a reanimated corpse the next morning.

Golf is supposed to be fun. Feeling terrible the day after is optional. Fix the swing, do the small things consistently, and you’ll play more, feel better, and probably score lower while you’re at it.

Want more golf content that doesn’t take itself too seriously?

You don’t need to become Bryson DeChambeau. You don’t need to add 30 pounds of muscle or start talking about ball speed at dinner or buy a new driver every eight months.

But if you want more distance – and everyone wants more distance – your body has to be able to do a few things well. Rotate. Stabilize. Produce speed in the right sequence. Most weekend golfers can’t, not because they don’t practice, but because they’ve never trained the specific physical qualities the golf swing actually demands.

These five additions to your routine will help.

1. Medicine Ball Rotational Throws

The golf swing is a rotational power movement. If you want to hit it farther, you need to train rotational power – not just mobility, not just strength, but explosive rotation. Medicine ball throws against a wall (or with a partner) are the most direct way to do this.

Stand sideways to a wall, load into your back hip, and throw the ball through the same sequence your golf swing uses. Start light (6–8 lbs), go fast, and do it both directions. Ten reps per side, three sets. This is the single most transferable exercise for golf distance.

2. Split Squats

Lower body stability is what lets you transfer force from the ground up through your swing. Without it, you leak power everywhere. The split squat – rear foot elevated or flat – builds single-leg strength and hip stability in the exact positions your body moves through on the downswing.

Don’t skip these in favor of regular squats. The unilateral load is what makes them relevant to golf. Three sets of eight per leg, controlled on the way down.

3. Romanian Deadlifts

Your glutes and hamstrings are the engine of your swing. Most golfers don’t train them properly because most gym programs are built around pushing, not hinging. The Romanian deadlift loads the posterior chain and teaches your body to generate force from the hips – which is exactly what a good downswing does.

Keep the weight manageable, prioritize the hip hinge pattern, and feel the stretch in your hamstrings at the bottom. Three sets of ten.

4. Thoracic Spine Rotations

Most people’s upper backs are stiff from sitting at a desk, looking at phones, and living like a person in 2026. A stiff thoracic spine limits your ability to rotate away from the ball and creates compensations that rob you of power and consistency.

Spend three minutes before every round and every workout on thoracic rotations: thread-the-needle, open books, seated rotations with a club. You don’t need a lot of time. You just need to do it consistently.

5. Band Pull-Aparts And Face Pulls

Shoulder health isn’t glamorous but it matters. Golfers are chronically overdeveloped in the front of the shoulder and underdeveloped in the rear — because swinging a club is a forward-biased movement and most people never train the back of the shoulder.

Band pull-aparts and face pulls fix this imbalance, keep the rotator cuff healthy, and let you swing hard without falling apart by August. Do 20 pull-aparts as a warm-up. Three sets of 15 face pulls. Make it a habit.

You don’t need an overhaul. Add these five movements to what you’re already doing, be consistent for eight weeks, and your swing will have a better physical foundation than 90% of the people you play with. The distance comes from the work.