THE WEEKLY

Golf fitness can start with two short strength sessions, a little more walking, and a warm-up you can repeat.

This week’s guide covers three basic movements and a realistic way to fit them into work and family life. Where should you start, and when do you need individual guidance?

I thought I knew how to train for golf. Then I started working with Dalton at Phoenix Fitness & Performance.

For three months, we focused on things I’d barely trained before: foot strength, core stability, balance, mobility, and flexibility.

The difference has been noticeable. My body feels better, I’m moving better, and I’m hitting the golf ball better than ever.

If you’re a golfer who wants to get stronger without just adding more gym time, I’d recommend giving Dalton a shot.

Cactus Club readers can claim a one-time introductory offer from Phoenix Fitness & Performance.

You can find four hours for a Saturday round. Finding an hour to work out on Tuesday? Somehow, that’s harder.

Between work, family, and squeezing in practice, fitness often becomes the part of your golf game you’ll address “when things slow down.”

But staying active doesn’t have to start with a gym membership, a complicated program, or a promise to train five days a week.

Start smaller: a few basic strength movements, more walking, and a warm-up before you swing.

This isn’t a shortcut to Tour-level speed. It’s a practical starting point for golfers who want to take better care of their bodies without rearranging their lives.

The CDC recommends that adults get at least 150 minutes of moderate-intensity activity each week, plus muscle-strengthening activity on two or more days that works all major muscle groups. For busy golfers, you can break those minutes into smaller chunks.

The takeaway isn’t that one short workout covers everything. You don’t need to wait for a completely free evening to do something useful.

A short walk counts toward building an active week. A brief strength session can help establish a routine. Neither needs to be an all-or-nothing decision.

Your first target: two short strength appointments on nonconsecutive days, plus walking opportunities you can repeat.

Make the commitment realistic before you make it ambitious.

You don’t need to recreate your golf swing with a dumbbell. Start with basic movements you can perform comfortably and control.

The following is a general beginner-friendly example, not a personalized program or a complete strength routine. You’ll need a sturdy chair, a wall, and a stable countertop.

Begin with a few minutes of easy walking or marching. Move slowly, breathe normally, and rest as needed.

Start with: 6–10 controlled repetitions.

Sit on a sturdy chair with your feet planted. Lean forward slightly, stand up, then lower yourself back to the seat in a controlled way.

Think “stand tall,” not “launch out of the chair.” Avoid dropping into the seat on the way down.

Why include it: It’s an accessible way to build leg strength using a movement you already do every day.

Make it easier: Use a higher seat or your hands for assistance. Position the chair so it cannot slide.

Skip or modify it: If the movement causes knee, hip, or back pain, skip it or modify it. Don’t push through discomfort to reach a repetition target.

Start with: 6–10 controlled repetitions.

Place your hands against a wall around chest height. Step back a little. Bend your elbows to bring your chest toward the wall, then press away.

Keep your body moving as one, rather than letting your hips sag or your head jut forward.

Why include it: It adds upper-body pushing work without requiring floor pushups or equipment.

Make it easier: Stand closer to the wall and use a smaller range of motion.

Skip or modify it: If you experience wrist, elbow, or shoulder pain. A harder variation isn’t automatically better.

Start with: 8–12 controlled repetitions.

Hold a stable countertop. Slowly lift your heels, rise onto the balls of your feet, then lower your heels to the floor.

Keep the movement steady. This isn’t a bouncing contest.

Why include it: It gives your lower legs some direct attention in a simple, supported movement.

Make it easier: Use a smaller lift and keep both hands on the support.

Skip or modify it: If you have foot or ankle pain, or cannot perform it securely with support.

Start with one round. If you feel comfortable and your technique stays controlled, consider a second. Finishing with something left in the tank is a better starting point than getting so sore you can’t repeat the session.

Two short sessions are a starting habit, not the whole fitness picture.

Add walking where it fits: after lunch, before your first meeting, or during a safe phone call. Build gradually toward the weekly activity recommendations rather than trying to make up every missed minute on Sunday.

For Arizona golfers, let the conditions guide the setting. When outdoor exercise is impractical, an indoor option still works.

And don’t judge your entire week by whether you walked or rode during one round. Look for repeatable opportunities across the other six days, too.

Your first full-speed driver shouldn’t double as your warm-up.

The American Academy of Orthopedic Surgeons recommends warming up before golf and beginning range work with wedges before progressing toward full swings with the driver.

Arrive with a little room to walk, move comfortably, and build your swings gradually. Don’t force a deep stretch or aggressive turn because you feel stiff.

Think preparation, not a last-minute attempt to transform your flexibility.

A newsletter can offer a starting point. It cannot assess your movement, explain persistent pain, or determine the right workload for your body.

If you have an injury, recent surgery, balance concerns, or a medical condition affecting exercise, seek individualized guidance before trying the routine. Stop any movement that causes pain. If you have chest pain, dizziness, or unusual breathlessness during exercise, stop and seek medical attention.

No prize is worth forcing an exercise that doesn’t suit you.

Contact Dalton at Phoenix Fitness & Performance to discuss scheduling a session. Bring your golf goals, time constraints, and questions about where to start. Discuss a routine that fits the time you actually have.

Looking for a place to play? Open Local Loop, then see what’s happening with The Cactus Club.

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2:30 pm start. Limited spots available.

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