As golf season approaches, preparation should start before your first tee time. Building strength off the course can improve performance and help reduce injury risk.

"Play the long game by building strength off the course," says John Zajac, D.P.T., a physical therapist certified in golf-specific rehabilitation at Mayo Clinic Sports Medicine. "By adding resistance exercises to your golf routine, you can support your joints, improve balance and build stability."

Resistance training

Mayo Clinic doesn't just advise golfers on resistance exercises and strength. For 25 years, it has served as the official medical sponsor of the WM Phoenix Open, providing on-site care for athletes, event staff and spectators. Supporting one of the world's largest golf events, from heat-related illness to musculoskeletal injuries, reflects deep expertise in both prevention and knowing when specialized care is needed.

Resistance training is essential for golfers. It strengthens muscles, ligaments and tendons while improving core stability, mobility and functional strength. These benefits can translate into better swing control, more consistent contact and improved endurance throughout 18 holes. Just as important, targeted strength work helps protect the lower back, shoulders and wrists — areas commonly affected by golf-related injuries.

Golf exercises to consider

Zajac recommends focusing on three key areas:

--Rotator cuff and shoulder (rows/scapular strengthening): Strengthening the upper back and shoulder stabilizers supports posture and helps control the club throughout the swing.

--Core (plank and side plank): A strong core improves rotational stability and balance, allowing for more efficient power transfer while reducing strain on the spine.

--Glutes and legs (bridge exercises): Golf is played on one leg at a time. Building lower-body strength and balance enhances stability during the swing and helps generate power from the ground up.

Perform these exercises on non-golf days two to three times per week. A consistent strength routine can help you stay steady, swing with confidence and avoid a season-ending bogey.

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