Golf looks gentle from the clubhouse, but the swing is one of the fastest rotational movements in recreational sport. It asks the hips to turn, the trunk to brace and the shoulders to move freely, all in under two seconds, on the same side, hundreds of times a week. When one link in that chain is stiff or weak, the others make up for it, and that is often where aches in the back, hips or elbows begin.
I’m Gawhar Ahmad, licensed pharmacist and head coach at Being Fit. Most golfers want more distance, fewer aches, or both. We are not golf professionals and we do not teach the swing, but a bespoke fitness coaching plan can build the strength, mobility and conditioning that support it. Our coaches train clients at home across Dubai, including villas in Emirates Hills, a community built around a golf course. Here is how we approach golf fitness.
Key takeaways
- Regular golf is associated with better health, and walking the course adds to the benefit.
- The 2018 golf and health consensus agreed that strength and conditioning can reduce injury risk and improve performance.
- Focus on hip and upper-back mobility, leg and trunk strength, and balance.
- Warm up properly: light aerobic work, mobility, then practice swings.
- Plan rounds around Dubai’s heat, with water and sun protection.
Is golf good for your health?
Yes, according to the 2018 International Consensus Statement on Golf and Health, published in the British Journal of Sports Medicine. Twenty-five experts agreed that the best available evidence associates regular golf with increased longevity, and that golf can improve known risk factors for heart disease such as blood lipids and body composition. They also agreed that health benefits are likely to be greater for golfers who walk the course rather than ride a cart, and that golf is likely to provide strength and balance benefits for older adults.
Why does strength training help golfers?
The same consensus agreed that appropriate strength and conditioning exercises can decrease injury and illness risk and improve performance. In practice, a stronger, more mobile body lets you turn without forcing it, hold your posture through the swing, and still feel fresh on the back nine. It also helps with everything else in life: carrying bags, travelling and playing with your children.
What should a golf fitness plan include?
| Focus | Why it matters | Example exercises |
|---|---|---|
| Hip mobility | Lets the hips turn so the lower back does not have to | Hip rotations, 90/90 switches, lunges with a twist |
| Upper-back mobility | Supports a full shoulder turn | Open books, thoracic rotations on all fours |
| Leg strength | The ground is where power starts | Squats, split squats, hip hinges |
| Trunk strength | Transfers force and protects the back | Side planks, cable or band chops and lifts, anti-rotation presses |
| Balance | A stable base for a fast swing | Single-leg stands, step-downs |
| Conditioning | Energy over 18 holes in warm weather | Brisk walking, cycling, intervals |
For most golfers, two strength sessions a week, a short mobility routine on most days and regular walking is a good start. That also matches the World Health Organization guidelines: at least 150 minutes of moderate activity a week and muscle-strengthening on 2 or more days.
How should you warm up before a round?
The consensus recommends warming up with some aerobic exercise, then golf-specific mobility exercises, then practice swings, to maximise performance and minimise injury risk. A simple 10-minute version:
- Three minutes of brisk walking or light marching.
- Hip circles, leg swings and gentle lunges with a twist.
- Arm circles and open-book rotations for the upper back.
- Practice swings, starting at half speed and building up.
What about aches and injuries?
Pain that lingers, gets worse or wakes you at night needs a doctor’s opinion first. Once you are cleared, our rehab and mobility coaching and stretching and mobility coach sessions can work alongside medical advice. Elbow pain from repeated gripping is common in racquet sports as well as golf; our article on grip strength explains how to train the forearms sensibly.
Golf in Dubai’s heat
The consensus also advises staying hydrated (drinking when thirsty, with fluids available) and using sunscreen and suitable clothing. From late spring to early autumn, early tee times and shorter practice sessions are safer. Our heat and hydration guide lists the warning signs of heat exhaustion.
Emirates Hills villas
Many Emirates Hills homes have room for a home gym, and a garden is ideal for mobility work in the cooler months. Our Emirates Hills home training guide and Emirates Hills villa training guide have more local detail. Every plan starts with a medical-based assessment led by me, with blood tests available, and a customised nutrition plan from the qualified nutritionist on our team. The full range is Essential (3 sessions a week), Signature (4 a week), Premium (up to 5 a week, at your home or building gym, with priority scheduling) and VIP (5 to 6 elite sessions a week), each with a customised nutrition plan. Pricing for every package is on our packages page, or WhatsApp for pricing on 058 572 2691.
Want a plan built around your golf, your body and your week? See how bespoke fitness coaching in Dubai works. Our Health & Fitness professional-led team is here to help: call 058 572 2691, WhatsApp us on 058 572 2691, email info@beingfit.ae or book your free trial and assessment. Every way to reach us is on our contact page.
Frequently asked questions
Do you teach the golf swing?
No. We are personal trainers, not golf professionals. We build the strength, mobility and conditioning that support your swing, alongside your golf coach.
How often should a golfer do strength training?
Two sessions a week is a good start for most people, plus a short mobility routine on most days.
Can I train if I have back pain from golf?
See your doctor first if pain persists or is severe. Once you are cleared, your coach scales every exercise to your level.
Can sessions take place at my villa?
Yes. Your coach comes to your villa, home gym or garden, or trains you in your building gym.
How do I see pricing?
Pricing for every package is on our Packages page, or WhatsApp us on 058 572 2691. Your first session is a free trial and assessment.
Sources
- Murray AD et al. 2018 International Consensus Statement on Golf and Health. Br J Sports Med 2018;52(22):1426-1436
- World Health Organization: Guidelines on physical activity and sedentary behaviour, 2020
- NHS: How to improve your strength and flexibility
- NHS: Heat exhaustion and heatstroke
This article is general information, not medical advice. If you have a medical condition, are pregnant or take regular medicines, speak to your doctor before starting a new exercise programme.
Choosing a coach? Read our guide to the best personal trainer in Dubai: seven honest checks before you book.
