Is Doing Cardio Beneficial to Improve Golf Performance In 2025? 

If you’re looking to enhance your golf game in 2025, you may be wondering how fitness can play a role in your performance. One area that often gets overlooked is cardiovascular exercise, or cardio, and its potential impact on your swing, endurance, and overall game. 

In this guide, we’ll explore the benefits of incorporating cardio into your golf fitness routine and how it can lead to better results on the course. Therefore, we invite you to read on our article and learn how improving your cardiovascular health could help you take your golf game to the next level.

Without further ado, let’s get started…

What Golf Demands Physically?

While golf may not seem as physically intense as other sports, it still requires a combination of strength, endurance, flexibility, and balance to perform at a high level. A successful golfer must develop these key physical attributes to improve consistency, power, and overall performance on the course.

Here are the main physical demands of golf:

1. Core Strength and Stability

• The golf swing relies heavily on core engagement. A strong core helps generate power while maintaining balance and posture throughout the swing.
• Stability in the core allows for better weight transfer, reducing the risk of injury and improving shot accuracy.

2. Flexibility and Mobility

• A full range of motion in the shoulders, hips, and spine is crucial for a fluid and efficient swing.
• Limited flexibility can lead to swing restrictions, reducing club speed and affecting shot distance.

3. Lower Body Strength and Endurance

• The legs and glutes provide the foundation for power generation during a golf swing.
• Walking 18 holes can cover up to 5–7 miles, requiring lower body endurance to maintain energy levels and consistency in performance.

4. Cardiovascular Endurance

• While golf may not seem cardio-intensive, maintaining stamina over a four-hour round is essential to staying sharp and avoiding fatigue in the later holes.
• Improved cardiovascular fitness allows for better focus, quicker recovery between shots, and sustained energy levels.

5. Hand-Eye Coordination and Grip Strength

• A strong grip ensures better club control, which directly affects shot accuracy and ball striking.
• Hand-eye coordination is essential for precise ball contact, whether driving off the tee or making delicate putts.

By developing these physical attributes, golfers can enhance their overall performance, reduce injury risks, and maintain consistency throughout a round. This is where cardio plays a crucial role, helping golfers stay energized, improve endurance, and maintain peak performance over an extended period. 

In the next section, we’ll explore how cardiovascular fitness impacts golf and whether it should be a key part of your training routine.

Benefits of Cardio for Golfers: What Is The Role of Cardio in Golf

Cardiovascular fitness plays a vital role in golf, even though the sport is not typically associated with high-intensity physical activity. A well-conditioned cardiovascular system can help golfers maintain energy levels, improve focus, and enhance overall endurance throughout a round. 

Let’s break down how cardio benefits golfers:

1. Boosts Stamina and Reduces Fatigue

• A round of golf can last anywhere from 3 to 5 hours, often requiring golfers to walk several miles.
• Poor cardiovascular endurance can lead to fatigue in the later holes, affecting swing mechanics, shot precision, and decision-making.
• Regular cardio workouts help sustain energy levels, ensuring consistency from the first tee to the final putt.

2. Enhances Mental Focus and Clarity

• Golf is a mentally demanding sport that requires concentration, patience, and strategic thinking.
• Cardio improves blood circulation, delivering more oxygen to the brain, which helps golfers stay sharp and make better decisions under pressure.

3. Aids in Faster Recovery

• Walking long distances, taking multiple swings, and maintaining good posture throughout a round can put stress on the body.
• A strong cardiovascular system speeds up recovery between shots, allowing golfers to maintain peak performance without feeling sluggish.

4. Improves Walking Endurance

• Many golfers prefer to walk the course instead of using a cart, which can amount to 6–7 miles of walking per round.
• Improved cardio fitness makes walking the course easier, preventing exhaustion and keeping the body loose for optimal performance.

5. Supports Injury Prevention

• Fatigue increases the risk of poor mechanics and improper movements, which can lead to strains or overuse injuries.
• Cardio enhances muscular endurance, reducing the likelihood of form breakdowns and injuries caused by exhaustion.

While strength and flexibility remain essential for golfers, cardiovascular fitness is a key factor in sustaining high performance throughout an entire round. In the next section, we’ll explore the best types of cardio exercises for golfers and how to incorporate them into a training routine.

Best Types of Cardio Exercises for Golfers

To maximize endurance, focus, and overall golf performance, golfers should incorporate cardio exercises that enhance stamina, mobility, and recovery. The key is to choose activities that improve heart health while maintaining flexibility and joint health. 

Here are the best cardio exercises tailored for golfers:

1. Walking and Power Walking

• Walking is already a core part of golf, so increasing walking endurance off the course is highly beneficial.
• Power walking with an added incline (on a treadmill or hilly terrain) strengthens the legs and improves stamina for long rounds.

2. Jogging or Running

• Light jogging helps build cardiovascular endurance without excessive strain on the joints.
• Interval running (alternating between jogging and sprinting) mimics the bursts of effort required in golf, enhancing recovery time between swings.

3. Cycling (Outdoor or Stationary)

• A low-impact option that improves leg strength and endurance while reducing stress on the joints.
• Cycling helps golfers maintain lower-body stamina for walking the course and stabilizing their swings.

4. Rowing Machine

• Engages the entire body, strengthening the back, shoulders, and core while improving cardiovascular fitness.
• Simulates the rotational movement used in a golf swing, enhancing power and endurance.

5. Swimming

• Provides a full-body workout while being easy on the joints, making it an excellent option for injury prevention.
• Improves breathing control, endurance, and flexibility, all of which contribute to better golf performance.

6. Jump Rope

• A simple but effective way to boost cardiovascular health, footwork, and coordination.
• Enhances quick movements, helping with balance and rhythm in the golf swing.

7. High-Intensity Interval Training (HIIT)

• Short bursts of high-intensity exercises (like sprinting, jumping jacks, or battle ropes) followed by rest periods.
• Improves cardiovascular endurance while simulating the stop-and-go nature of golf.

8. Hiking

• Walking on varied terrain strengthens leg muscles and enhances endurance, making long rounds of golf easier.
• Engages core muscles and improves balance, which is essential for a stable swing.

How to Incorporate Cardio into Your Golf Routine

• 3–4 sessions per week of 20–45 minutes, depending on intensity and fitness level.
• Mix low-impact (walking, cycling) with high-intensity (HIIT, jump rope) exercises for balanced conditioning.
• Focus on endurance-building activities to ensure consistent energy throughout a round of golf.

By incorporating these cardio exercises into your training, you’ll improve your stamina, recover faster between shots, and maintain peak performance throughout the game. Next, let’s explore how often golfers should engage in cardio workouts for optimal results.

How Often Should Golfers Engage in Cardio Workouts for Optimal Results?

The ideal cardio workout frequency for golfers depends on their fitness level, playing schedule, and overall goals. However, a well-balanced approach ensures maximum endurance and performance benefits without causing fatigue or affecting swing mechanics. Here’s a recommended guideline:

1. Beginners (New to Cardio or Golf Fitness)

• Frequency: 2–3 times per week
• Duration: 20–30 minutes per session
• Exercises: Walking, cycling, swimming, or light jogging
• Goal: Build a solid cardiovascular foundation without overexertion.

2. Intermediate Golfers (Regular Players Looking to Improve)

• Frequency: 3–4 times per week
• Duration: 30–45 minutes per session
• Exercises: A mix of low-impact endurance workouts (walking, cycling) and moderate-intensity exercises (rowing, interval running).
• Goal: Enhance endurance and stamina for sustained energy throughout a round.

3. Advanced or Competitive Golfers (Serious Players or Athletes)

• Frequency: 4–5 times per week
• Duration: 45–60 minutes per session
• Exercises: A combination of steady-state cardio (cycling, swimming) and high-intensity training (HIIT, sprint intervals).
• Goal: Maximize endurance, quick recovery, and maintain peak performance for tournaments and long rounds.

Best Timing for Cardio Workouts in a Golf Training Routine

• On non-golf days: Longer cardio sessions (cycling, jogging, swimming) can be scheduled without interfering with swing mechanics.
• On golf days: Opt for lighter cardio (walking, dynamic stretching, or light jogging) before or after playing to avoid fatigue.
• During the off-season: Increase cardio frequency to build stamina and endurance before competitive play begins.
• Pre-round warm-ups: Short bursts of cardio (5–10 minutes) like jumping jacks, brisk walking, or jump rope can help activate muscles and improve focus.

By tailoring cardio frequency to your skill level and golfing schedule, you can maximize endurance, maintain energy throughout your rounds, and improve overall performance without compromising your swing mechanics. 

Up next, let’s explore common myths about cardio and golf performance.

Common Myths About Cardio and Golf Performance

There are many misconceptions about the role of cardiovascular fitness in golf. Some golfers believe that cardio is unnecessary or even detrimental to their game. 

Let’s break down the most common myths and uncover the truth.

1. “Golf Doesn’t Require Cardio Fitness”

• Myth: Since golf is a low-intensity sport, cardiovascular endurance is not important.
• Truth: A typical round of golf can last 4–5 hours and involve walking 6–7 miles. Poor cardio fitness can lead to fatigue, loss of focus, and inconsistent performance.

2. “Cardio Reduces Strength and Power in the Golf Swing”

• Myth: Too much cardio leads to muscle loss, making the swing weaker.
• Truth: When balanced with strength training, cardio enhances stamina without compromising power. Low-impact exercises like cycling and swimming improve endurance without reducing muscle mass.

3. “Only Strength Training Matters for Golf Performance”

• Myth: Strength training is the only way to improve distance and consistency in golf.
• Truth: While strength training builds muscle, cardio ensures endurance and faster recovery, allowing golfers to maintain peak performance throughout a full round.

4. “Running is the Best Cardio for Golfers”

• Myth: Long-distance running is the best way to improve endurance for golf.
• Truth: While running can help, low-impact options like cycling, swimming, and brisk walking are just as effective and gentler on the joints, reducing the risk of injury.

5. “Golf Carts Make Cardio Fitness Irrelevant”

• Myth: Since many golfers use carts, there’s no need for cardio training.
• Truth: Even with a cart, walking between holes, maintaining swing stamina, and staying mentally sharp all benefit from good cardiovascular health.

6. “Too Much Cardio Can Lead to Weight Loss, Which is Bad for Golfers”

• Myth: Losing weight through cardio can weaken a golfer’s game.
• Truth: Healthy weight management can improve mobility, balance, and endurance. Golfers who maintain a strong core and leg muscles while improving cardiovascular fitness perform better overall.

The Bottom Line

Cardio is not only beneficial but essential for golfers who want to enhance endurance, focus, and overall performance. When incorporated correctly, it helps prevent fatigue, improves mental clarity, and ensures a consistent game from the first hole to the last.

Next, let’s look at a practical cardio training plan that golfers can follow to improve their game.

Practical Cardio Training Plan to Improve Your Golf Game

Below is a structured weekly cardio training plan designed to enhance golf performance. The plan focuses on endurance, mobility, and recovery, ensuring golfers can maintain peak performance throughout a round.

Day	Activity	Duration	Purpose
Monday	Low-Impact Endurance Training (Power walking, cycling, or rowing)	30–45 minutes	Improve stamina for walking the course and prevent fatigue on the back nine.
Tuesday	Interval Training (Sprint/jog intervals or fast/slow walking intervals)	20–30 minutes	Build recovery speed between shots and enhance energy levels throughout the round.
Wednesday	Active Recovery & Mobility (Swimming, yoga, or mobility drills)	30 minutes	Improve flexibility, joint health, and balance for a smoother, more effective swing.
Thursday	High-Intensity Interval Training (HIIT: Jump rope, jumping jacks, battle ropes)	20 minutes	Develop explosive power, endurance, and mental sharpness for high-pressure shots.
Friday	Steady-State Cardio (Walking 9 holes, brisk walking, or light cycling)	40–50 minutes	Enhance endurance and strengthen the lower body without overexertion.
Saturday	Sprint & Agility Training (Sprints, lateral shuffles, quick foot drills)	20–30 minutes	Improve leg strength, speed, and balance for better footwork and swing mechanics.
Sunday	Rest & Recovery (Light walk, swim, yoga or deep stretching)	Optional	Promote recovery to avoid overuse injuries and prepare for the following week.

Final Tips for Success

• Adjust Intensity: Modify the intensity based on your fitness level to avoid overtraining and fatigue.
• Balance Strength Training: Combine cardio with strength training for comprehensive fitness and optimal performance.
• Stay Hydrated & Eat Well: Proper nutrition and hydration are key to sustaining energy and focus throughout your rounds.
• Monitor Progress: Track how your body feels and adjust the plan as necessary to ensure continuous improvement.

Following this plan consistently will improve endurance, stamina, and recovery, ensuring golfers stay strong and focused throughout their rounds.

Alternatives to Traditional Cardio for Golfers

While traditional cardio exercises like running and cycling offer benefits, golfers can explore other training methods that specifically cater to the demands of the game. These alternatives can enhance strength, power, and explosiveness, improving performance without the repetitive impact of conventional cardio.

1. Strength and Power Training

Strength and power are essential for generating club head speed and improving swing mechanics. A focused strength training regimen can help golfers build muscle in the legs, core, and upper body, leading to more powerful, consistent swings.

Key Exercises:

• Squats: Build lower body strength for stability and power during your swing.
• Deadlifts: Improve posterior chain strength (hamstrings, glutes, lower back) for better balance and driving power.
• Bench Press & Pull-Ups: Strengthen the upper body, particularly the chest, back, and arms, which are key for controlling the golf club.
• Rotational Movements (Cable Rotations, Medicine Ball Slams): Increase core strength and rotational power to generate more speed during the swing.

Benefits for Golfers:

• Increases club head speed for longer drives.
• Improves posture and stability, especially during the follow-through.
• Enhances overall body strength, allowing golfers to maintain better form throughout the round.

2. High-Intensity Interval Training (HIIT)

HIIT combines short bursts of intense exercise with recovery periods, making it an excellent option for golfers looking to improve explosive power and stamina. These workouts can mimic the intensity of a golf swing and help athletes increase their endurance while boosting speed and agility.

Key Exercises:

• Jump Squats: Build lower body power, improving swing force.
• Battle Ropes: Enhance explosive arm and shoulder strength for faster swing speeds.
• Kettlebell Swings: Develop hip power and stability, translating into a more dynamic golf swing.
• Sprints or Shuttle Runs: Improve quickness, helping golfers move efficiently around the course while maintaining energy levels.

Benefits for Golfers:

• Enhances explosive power, translating to faster swings and greater distance.
• Improves recovery time between holes, ensuring you stay fresh during a long round.
• Boosts overall cardiovascular health while minimizing the risk of muscle loss.

3. Functional Training

Functional training mimics the movements and demands of a golf swing, focusing on mobility, flexibility, and core stability. This type of training is designed to improve the way your body performs in real-world activities, such as the rotational movement needed for an effective golf swing.

Key Exercises:

• Medicine Ball Throws: Enhance rotational power, core strength, and coordination.
• Single-Leg Deadlifts: Improve balance and stability, crucial for a solid golf stance.
• Lunges with Twist: Engage the core and lower body while improving flexibility and range of motion.
• Planks: Strengthen the core, which is crucial for maintaining posture and control during a golf swing.

Benefits for Golfers:

• Develops functional strength for better swing mechanics.
• Improves balance and coordination, key for maintaining a steady, controlled swing.
• Enhances flexibility, helping golfers achieve a full range of motion in their backswing and follow-through.

4. Yoga and Mobility Work

While not typically associated with traditional cardio, yoga and mobility exercises can greatly benefit golfers by increasing flexibility, reducing the risk of injury, and improving posture and stability. Mobility work targets the joints and muscles used in a golf swing, helping athletes perform better with reduced strain.

Key Exercises:

• Downward Dog to Cobra Stretch: Increase flexibility in the spine, shoulders, and hamstrings.
• Hip Flexor Stretches: Open up the hips for better rotation and mobility during the swing.
• Cat-Cow Stretch: Improve spinal flexibility and mobility in the back.
• Torso Twists: Enhance rotational flexibility and core strength.

Benefits for Golfers:

• Increases flexibility and range of motion, essential for an efficient swing.
• Reduces muscle tightness and prevents injuries, particularly in the back and shoulders.
• Enhances mental focus and breath control, which can improve on-course performance.

These approaches focus on developing power, strength, flexibility, and endurance, all of which are crucial for golf performance. By diversifying your training and targeting golf-specific needs, you can enhance your game and build a more powerful, injury-resistant body for the course.

Final Thoughts

Incorporating cardio into your golf routine in 2025 is not just beneficial. It’s essential for improving overall performance. While golf may not seem as physically demanding as other sports, the importance of cardiovascular fitness cannot be overlooked. Cardio enhances stamina, reduces fatigue, improves mental focus, accelerates recovery, and supports injury prevention, all of which are crucial for maintaining peak performance throughout a round. 

By incorporating exercises like walking, cycling, swimming, and interval training, golfers can ensure sustained energy and mental clarity on the course. Ultimately, cardio complements strength training and flexibility, leading to a more well-rounded fitness routine that enhances both physical endurance and mental sharpness. 

Whether you’re a beginner or an advanced player, tailoring your cardio regimen to suit your fitness level and goals will take your golf game to the next level in 2025.

Key Takeaways

• Cardiovascular fitness helps golfers maintain energy throughout a round, reducing fatigue and improving performance, especially during the later holes.
• Regular cardio boosts blood circulation, enhancing mental clarity and focus, which are essential for making strategic decisions under pressure.
• A strong cardiovascular system accelerates recovery between shots, allowing golfers to stay sharp and avoid sluggishness.
• Improved cardio fitness makes walking long distances during a round easier, preventing exhaustion and ensuring consistent performance from start to finish.
• Cardiovascular conditioning enhances muscular endurance, helping golfers maintain proper mechanics and reduce the risk of injuries caused by fatigue.
• Cardio workouts such as power walking, jogging, and cycling help build stamina, ensuring golfers can perform at a high level throughout a full 18-hole round.
• Walking, jogging, cycling, rowing, and swimming are excellent cardio exercises that also support mobility and endurance specific to golf demands.
• To maximize golf performance, combine cardiovascular exercises with strength training, targeting key muscle groups like the core, legs, and upper body.
• Beginners should engage in 2-3 cardio sessions per week, while more advanced golfers may benefit from 4-5 sessions for optimal endurance and recovery.
• Cardio doesn’t negatively affect the golf swing, and contrary to popular belief, it enhances stamina, recovery, and mental sharpness, making it an essential part of a golfer’s fitness routine.

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