Bob Forman, MS-Exercise Physiology
Director of Fitness and Wellness at Congressional Country Club
Certified Golf Fitness Instructor, Author, Speaker

A lot of the focus in golf fitness programs is on stretching, strength training, speed and balance for better golf.  All are necessary components, but not worth a whole lot if you happen to get a little tired while playing the back nine.    

Fatigue often becomes a foe for many golfers.  You may not realize it, but those errant tee shots, off target approach shots, doffed chip shots, and/or missed putts may not all be just bad shots.  They may have something to do with the fact that the four plus hours swinging a golf club in the fresh outdoor air is wearing you down a bit.

Execution becomes the issue.  We all know being off just a bit on any golf shot can have negative consequences.  When the body gets just a little tired, the potential for your playing performance to suffer goes up substantially as does the risk of injury.   

Walking the course, obviously, will have more of an impact, but you still will challenge the body even when taking a cart.  It adds up when you consider the time on your feet walking up and down inclines, in and out of traps, and around greens and tee boxes.  Cart path only days will only add to the total energy drain. 

Combine that with the short sprint of a golf swing, repeated over and over again during the round, and it becomes blatantly obvious how the cumulative effect can quickly zap a golfer. 

Any amount of fatigue will not bode well for swing efficiency and playing performance.  All aspects of the game will be impacted from tee to green.  Keeping the cardiovascular system intact, however, will push back the fatigue threshold, allowing the golfer to play optimally through the entire round, minimizing the fatigue-related bad shots and other consequences.

Injury potential, too, will decrease as fatigue is often times a prerequisite for injury.  It’s when the body is tired that you’re setting yourself up for musculoskeletal trauma, especially in an explosive, repetitive sport like golf.  

Brisk walking is a great cardiovascular exercise for golf as walking is what you’ll be doing out on the golf course.  Work up to at least 30 minutes a day and try to get in at least 3 to 4 days each week. 

While walking, wear a good pair of running, yes running shoes that will provide adequate support for your type of feet.  A good running shoe store will be able to look at your feet and make recommendations as to what type (motion control, stability, or cushioning) of shoe is appropriate for you. 

You may even want to get your gait, or how you walk, checked as this can provide some vital information as it relates to the type of shoe you need.  An improper gait can lead-up to both acute and chronic pain in the ankles, knees, hips, back, and so on up the chain.  Something most people don’t even consider.  If you’ve been hampered by a nagging ache and you can’t determine where it’s coming from, check your gait.                          

Other modalities of cardio exercise are good as well.  Elliptical and arc trainers, upright and recumbent bikes, and rowers are all good alternatives.  Participating in other activities such as racquetball, squash, and swimming, for example, will offer some cross-training benefits and variety to help with compliance.

Before you begin, it’s always a good idea to check with your physician, especially if you have existing conditions.  He or she may have recommendations for you.  You may also want to check-in with a knowledgeable exercise specialist.  They can calculate out a training heart rate, known as a Target Heart Rate, for you that will provide a safe, productive exercise intensity for your cardio program.  A simple rule of thumb, if you’re too winded to carry on a conversation during the exercise, the intensity is too high. 

The bottom line is that cardio should be a part of a total golf fitness regime.  It’ll keep you fresh through the entire round and benefit not only your game and playing satisfaction, but your health as well.   



 The leg extension machine is a great piece of equipment for strengthening the lower body.  Once you've developed a base, progress to single leg extensions to create symmetry in the body.  The third exercise offered isolates the main knee stabilizer.



Check with your physician before starting any type of exercise program.



A quality, customized golf fitness program will. . .
  • Enhance swing efficiency
  • Increase distance
  • Improve playing performance and satisfaction
  • Identify and correct golf-specific injury triggers

    All for much less than what another brand new driver that's going to "fix my game" would cost
click here for details


The golf exercises are going great.  I am hitting the ball the best I have ever hit it.  My back pain has gone away also. 
David R. 

more testimonials


If your Club or organization would like to host an informative golf fitness workshop, contact Bob at or 336-509-4610.

Bob came to my club and did a hour long session on the basics of his teaching and philosophy of fitness and how it relates to the golf swing and its performance.  My members thoroughly enjoyed the hour and wanted more.  I was impressed with his content and explanation.  My members were floored with his Q&A and his personal adaptation to their issues.  I was impressed with his interaction with attendants of the seminar.  If you are looking for someone to integrate your fitness program with the golf program, Bob is the guy to do it!  We will be booking Bob to come back to our club next spring.
Shannon Howell, PGA Head Golf Professional
Country Club of Sapphire Valley, Sapphire Valley, NC

"Bob Forman was fabulous!  He is a great presenter who shared some extremely valuable information related to how anatomical deficiencies such as: poor posture, flexibility, and balance impact our golf swing.  He not only shared what they are and how they impact the swing, but also demonstrated exercises to help correct them."
Ellen Gregory
EWGA-Wilmington, NC chapter

“Westchester is one of the Country’s largest private clubs with a membership that has high expectations for service and performance.  Bob Forman’s seminar on golf specific fitness and flexibility was extremely well received and motivated many of my members to begin a program of evaluation, exercise and follow-ups.  I highly recommend Bob for his knowledge, energy , and ability to connect with amateurs concerning golf fitness.” 
John Kennedy, Director of Golf
Westchester CC, 
Harrison, NY

Bob has a fantastic ability to understand and combine his expertise of the physical complexities of the human body with the PGA Professional’s trained eye with respect to the complexities of the golf swing.  Bob offers a refreshing angle that most amateur and professional golfers can understand and embrace.  Many times, a golfer will have physical limitations that prevents him or her from moving the way the PGA Professional is trying to instruct.  Bob can take the golfer’s weakest physical traits and focus a training program to better overcome those obstacles and allow the golfers to ultimately improve their swing. 
Dennis Nicholl, PGA Head Golf Professional
The Dunes Golf & Beach Club, Myrtle Beach, South Carolina


Functional Golf Fitness Training is a comprehensive player improvement resource for golfers of all ages and levels, teaching professionals and coaches.  
A great manual for golf teams as well.  

Dedicated chapters on:
- how to identify and correct the common physical deficiencies most golfers have that are impacting their swing and injury potential
- over 40 golf-specific exercises and drills

- preventing/alleviating the #1 injury in golf, low back injury
- how to fix the more common swing faults

Amazon reviews:

"Very clear explanations of causes and fixes for main physical deficiencies affecting golfers. Easy to follow instructions. While other books may give a whole laundry list of exercises that end up not being used, Forman has selected a few for each issue and puts together a program that doesn't take long to do"

"This book not only tells you what to do but also why you need to do and what results you can expect.
I have every book in print about golf fitness and this book is by far the best."

Available in print at TheBookPatch Buy Now style 1 button
or as an ebook on Amazon

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Swing mechanics are often influenced by physical deficiencies in the golfer's body.  Below are some of the more common swing faults, their physical causes and how to correct.






While correcting the deficiencies, you also need to rewire the brain-body connection in order to break out of the inefficient swing pattern.  





November 11, 2017
The top 10 fitness must haves for better golf.  Click on the pic and then "podcast."  
My segment starts at 1:10:30.

June 22, 2017
(go to 1:10:00 into the show)
golf posture, muscle imbalance, improving distance, stretching, hydration, Tiger and specialization, Rory and weight lifting

March 14, 2015
(go to 1:08:00 into the show)
fitness vs. golf fitness, strength training and slowing down the aging process, C and S-postures 

scroll down to 9/9/2013
(go to 23:15 into the show)
back injury