Bob Forman, MS
Certified Golf Fitness Instructor, Author, Speaker

As the colder weather settles in, golfers are cutting back or hanging up the clubs for the season, regulating themselves to sitting in front of the tube watching football and the Yule log.  Just because your home course may be covered in white, it’s no excuse not to take the time to improve your game.

As the shorter, colder days don’t allow for much golf, they do provide ample time to work on and fine tune the physical spoke of the player improvement wheel.  That’s you.  Don’t just sit around hibernating for the winter, as this inactivity won’t bode well for your body, your health or your game come springtime.  Instead, take advantage of the time off the course by knocking out those musculoskeletal deficiencies (tight and/or weak muscles) that are negatively impacting your swing and your game, and are often times the triggers for those nagging aches and pains you suffer from. 

The tendency for many is to slow down and bulk up during the winter months as lower temps and less daylight don’t really motivate folks to get out and do much.  Oh sure, the frenzy of the holidays may have you racing through the shopping malls and tiring you out at the end of the day, giving you the impression that you are indeed quite active.  But the reality is that this type of activity doesn’t really cut it when you’re looking for additional yards off the tee, more satisfaction out of your game and less discomfort the day after.

Let’s not forget, also, the 5 to 7 pounds average weight gain that typically occurs during this time of year.  That extra weight you’ll be touting around definitely won’t help you much on the back nine come next season.   

Less movement equates to a decrease in flexibility and range of motion, too, which is an essential requirement for good golf.  This tightening of the muscles seems to occur more rapidly as we get older.  It’s all a recipe for frustration, anguish and injury come spring.  The last thing the golf industry needs is for you to play less golf or not at all!

Adding to this are the musculoskeletal imbalances that may have developed from playing this repetitive, one-sided sport over the past year, as chances are most golfers slack off their fitness routine or don’t do anything during the season.  The more you play, the greater the likelihood of this occurring.  Spending time in the off-season on correcting those imbalances and restoring balance back into the musculoskeletal system is a very prudent and productive use of your time.  An idea, actually, that should be practiced all year long. 

First and foremost, you need to identify which of those musculoskeletal deficiencies you have acquired.  A physical re-assessment with a certified golf fitness instructor is your best ticket.  With this valuable information in hand, a customized, time-efficient exercise program can be designed to target your specific problem areas and maximize your outcomes.   Any golf fitness program that does not offer a physical screen should send up a red flag and be avoided.     

The off-season also affords plenty of time to progress the base exercise workout to one that will enhance golf-specific strength, balance, power and speed.  Modifying the routine with new and different functional exercises will keep the workout fresh, revitalizing the desire to exercise.  It will also advance the specific muscle systems required for better golf, thereby, helping you achieve those game-enhancing goals. 

Varying the exercise routine will also produce greater benefits as a muscle, like you, gets bored doing the same thing over and over again.  As a matter of fact, studies are beginning to show that doing the same exercise with the same weight over a period of time can cause a detraining effect.  A change to the routine (adding more weight, doing a different exercise, using a different lifting technique, etc.) will challenge the muscle and solicit positive gains. 

Working with an experienced golf fitness instructor will ensure proper exercise program design, technique, and progression, essential for safe, optimal results.  If already exercising on your own, the instructor can critique your current program and make recommendations as to what to keep and what to modify, if necessary, based on your physical findings. 

You need to walk before you run, however, and staying consistent with your exercise program will lay the foundation for progression.  Again, your certified golf fitness instructor will have the expertise as to how much and how often.  Winter’s shorter, colder days will provide the time.

A word of advice: As you partake and progress in your exercise program, make sure you swing a golf club every now and then this winter.  Otherwise you might be encounter some timing issues with your swing come springtime with your new found flexibility and strength. 

One consequence of cutting back or stopping an exercise program for any length of time is not getting back into it. . . at all.  Remember, a body in motion likes to stay in motion while a body at rest likes to stay at rest.  Remain a body in motion and the depressing winter months won’t take their toll both mentally and physically.  Your health and your golf game come springtime will benefit as well.    

To find a certified golf fitness instructor, go to      


Static Hamstring Stretch

 One of the main factors for low back discomfort is tight hamstrings, which can also affect hip mobility in the golf swing.



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

Go to


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