The game of golf is often recognized as a non-fatiguing sport due to the low intensity required to play. Although riding in a golf cart burns less energy than carrying a bag or pushing a cart, 2 golf meets the minimal ACSM demands of physical activity 1.
When it comes to competitive golf, few realize the physical demands required to succeed at the high school and collegiate levels. A single round can take 4-6 hours, and players can walk as many as 10 miles up and down hills while carrying or pushing a 20-40-lb golf bag 3,4. This walk is interspersed with powerful swings, as elite golfers understand that the faster the clubhead speed, the further the ball will travel.
Furthermore, golfers must keep the same swing mechanics over the course of an entire round (including range sessions) 4. Not many people know that most college golf tournaments begin with a 36-hole round on the first day, followed by 18 holes the next day. This means that golfers can spend 10-12 hours at the course on a 36-hole day, and have to recover in time to play another round the next day. This brings in a new mental and physical challenge. Additionally, during national tournaments, athletes can play as many as six rounds in just five days 5. During these tournaments, a certain degree of fatigue can develop, meaning what sets the great players apart is the physical and mental preparation behind the scenes.
Minimizing fatigue plays a major role in a golfer’s success. Dr. Alex Ehlert states that the goal of golf is to perform the required work with minimal fatigue while maintaining a physiological state that gives you the best opportunity to execute each shot as precisely as possible. Fatigue can impact one’s decision-making ability in selecting the type of shot and the execution of the swing 4. Muscles of the upper extremities have been shown to change activation patterns under fatigue, influencing the technique of the golf swing 4,6. In executing the golf swing, the goal is to create power by rotating the upper and lower body together, which transfers energy into the golf club to propel the ball a great distance and with accuracy 7.
The Role of Strength Training in Fatigue Management
Fatigue in golf isn’t just about feeling tired—it’s the subtle erosion of mechanics, decision-making and focus that happens over hours, rounds and tournaments. When I talk about managing fatigue, I’m not only thinking about hydration or snacks. I’m thinking about strength. Because strength gives you capacity. And capacity protects performance.
Why Strength Matters
The stronger you are, the less effort it takes to perform. Carrying a bag, walking hills, maintaining posture between swings and producing rotational force all become more efficient when your baseline strength is higher. A round of golf—especially 36 holes—asks your body to be resilient for 8–12 hours. Strength training is what makes that possible. When strength is in place, the cost of every physical action is lower. That means a lower heart rate response to walking and pushing/pulling the bag, more stable joint positions under load (especially the spine and hips), better force transfer late in the round when legs are fatigued and higher resistance to compensatory movement patterns, which can break down swing mechanics and increase injury risk.
“Strong Enough” for Golf
We’re not training golfers to be powerlifters, but we can’t be afraid of real strength either. Here are a few strength benchmarks that I look for in golfers I train (these are general targets—not pass/fail standards, but indicators of readiness): Trap Bar Deadlift: 1.5-1.75x bodyweight for 3–5 reps with speed and control - Goblet Squat: 50 percent bodyweight for eight reps maintaining tall posture and knee alignment - Push-Up Test: 15–20 strict push-ups with neutral spine, no sagging or shrugging - Chin-Up: 3–8 full reps (or equivalent volume via assisted methods) - Farmers Carry: Bodyweight for 30–40 yards with no postural breakdown.
Programming for Durability
Strength training for fatigue resistance doesn’t have to be fancy, but it does need to be intentional. Here’s a sample in-season layout using two full-body strength days for a college or competitive amateur golfer:
Day 1 – Full Body
- Band Pallof Press 3 x 8 e
- MB Rotational Wall Slams 3 x 3 e
- Trap Bar Deadlift – 3 x 5
- DB Bench Press – 3 x 6
- SL RDL’S 3 x 6 e
- DB One-Arm Rows – 3 x 8 e
- SA DB Lateral Squats – 3 x 8 e
- Face Pulls – 3 x 12
Day 2 – Full Body (Competition Prep)
- 3D Strap Hip Rotations – 2 x 8 e
- Staggered Stance MB Chops – 2 x 5 e
- Speed Goblet Squats – 3 x 5
- SA Landmine Press 3 x 6 e
- RDL’S 3 x 6
- DB Shoulder Press (Light) – 3 x 6
- 3D Strap Lateral Lunges 3 x 8 e
Everything I program for strength has one question behind it: “Will this make them more durable when they walk 10 miles and still need to hit a shot under pressure?” When we get stronger, we don’t just hit it farther. We hold our posture longer. We recover faster. We stay locked in on hole 17 when the field starts breaking down. Strength doesn’t just build power—it delays fatigue. And in golf, that’s often the difference between finishing strong or fading out.
What I learned as a Collegiate Golfer – Amanda Ehrlich
As a collegiate golfer frequently playing 36-hole rounds, I quickly became aware of just how important it is to be physically prepared. I knew if I didn’t get good sleep or fuel my body with proper nutrition, it was easy to become fatigued after a long day on my feet while trying to execute every shot with power and confidence.
Strength and conditioning became one of the key contributors to my success in a round and throughout the golf season. When you are in better physical shape, the onset of fatigue becomes delayed or diminished. When I was in great physical shape during my collegiate golf days, I didn’t feel like the round was dragging on for the last few holes or that my mind wanted to wander off somewhere else. I personally chose to use a push-cart as I found my legs and back to be less fatigued compared to carrying my bag. This allowed me to stay locked in the whole round as I knew my strength training had prepared me and set me up for success.
Not only does fatigue affect a golfer physically, but it can also affect a golfer mentally 8. Long hours spent on the golf course require the ability to stay mentally sharp and locked in for hours at a time. The cognitive demand that golf requires may lead to mental fatigue, which in turn may impair decision-making and execution of golf shots. Research shows mental fatigue may reduce activation of muscles in the swing, impair coordination and increase the rate of perceived exertion (RPE) 9. Successful performance depends upon neuromuscular control, consistent mechanics and the ability to generate force during each swing 10. I found the 36-hole rounds were more of a mental battle than a physical battle, especially during the last five holes. My mind would tell me it’s time to get off your feet and get some rest. But I knew I had to be mentally stronger than my thoughts and stay locked in; otherwise, my body would start showing signs of fatigue and begin to break down my swing. Strength and conditioning contributed to my ability to play at a high level consistently, without injury and with minimal fatigue.
My work at Oklahoma State – Amanda Ehrlich
Our current research at the Oklahoma State University Golf Research Innovation and Performance (GRIP) Center involves conducting in-depth investigations and administering performance tests to assess and analyze key areas for improvement to help optimize player performance. We are currently working on a study comparing fatigue development over an 18-hole and 36-hole round of golf. We are also curious to identify sex differences in fatigue development between the Cowboy and Cowgirl golf teams.
Author Bios:
Jeremy Golden was named the Director of Fitness at Tehama Golf Club in Carmel, California in July of 2023. Golden, the former head strength and conditioning coach for the WNBA’s Los Angeles Sparks, has spent over a decade working with various NCAA Division I athletes before arriving in the Peninsula.
Most recently, Golden worked as the Head Strength and Conditioning Coach for Men’s and Women’s Ice Hockey at the University of Minnesota-Duluth. Before that, Golden spent three years as the Director of Women’s Basketball Performance at the University of Virginia. He also served as the Assistant Director of Athletic Performance at the University of New Mexico, where he worked with the Lobos’ Women Basketball and Softball programs, as well as the Director of Sports Performance at Santa Clara University. He also spent six years as an assistant strength and conditioning coach at Cornell, and one year working with the Friars’ women’s basketball team at Providence College. Golden has also made collegiate stops at Colgate University (Hamilton, N.Y.) and the University of Texas, El Paso. Additionally, Golden spent time as the head strength and conditioning coach for the Albuquerque Thunderbirds of the NBA Development League (now the NBA G-League).
A Certified Strength and Conditioning Specialist and Registered Strength and Conditioning Coach (RSCC*D) through the National Strength and Conditioning Association, Golden also served for five years as a board member with the NSCA’s Basketball Special Interest Group. As a junior in college, Golden walked on and played football at The University of Tulsa while earning a Bachelor of Arts degree in Mass Communication. Golden then went on to earn a Master of Science degree in Physical Education and Sports Administration from the University of New Mexico.
You can reach Jeremy via e-mail at: jgolden@tgcmail.net and find him on Instagram @j_golden85.
Amanda Ehrlich is a former collegiate golfer who competed for four years at the NCAA level, where she developed a strong appreciation for the intersection of athletic performance and science. She earned her Bachelor’s degree in Exercise Science with a minor in Athletic Coaching, and holds the Titleist Performance Institute (TPI) certification.
Currently, she is pursuing a Certified Strength and Conditioning Specialist (CSCS) Certification and a Master’s degree in Health and Human Performance at Oklahoma State University. There, she works closely with the men’s and women’s golf teams, conducting performance research through the Golf Research, Innovation, and Performance (GRIP) Center within the Kinesiology Department.
You can reach Amanda via email at: amanda.ehrlich@okstate.edu and find her on instagram @mandy_ehrlich.
References
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