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Couch to Course: The Battle Against Dad Bod. Better bod...Better Golf

If there's one thing a new father and an aspiring golfer have in common, it's the shared experience of feeling like a beached whale at times. It's no secret that transitioning from leisurely weekends on the couch to chasing small white balls around a massive field (commonly referred to as a golf course) can be a bit... strenuous. Couple that with the demands of fatherhood, and you might find yourself wondering, "Where did this extra bit around the middle come from?"


So, in the spirit of self-improvement, I decided to kick off the next stage of my golfing journey with a fitness routine that would make even the most hardened gym rat whimper. Alright, perhaps not that extreme. But I certainly devised a manageable, yet efficient, workout routine to strengthen my golf game and keep up with the dad bod at bay.


And what a journey that was. Here's a quick disclaimer: fitness is not about achieving the "perfect body." It's about health, feeling good in your skin, and, in this context, improving your golf game. So, no, this is not a "get ripped quick" scheme, but rather a "become a better golfer and chase after your toddler without getting winded" kind of plan.


The New Dad's Golf Fitness Plan:


1. Warm-up (10 minutes) - Start with a brisk walk or light jog, followed by dynamic stretches like lunges, high knees, and arm circles.


2. Cardio (20 minutes) - Choose an activity you enjoy; it could be running, cycling, or even dancing in your living room. Just make sure to get that heart rate up!


3. Strength Training (30 minutes) - Focus on exercises that enhance your core and upper body strength, crucial for a powerful golf swing. Here's a sample routine:


* Push-ups: 2 sets of 10-15 reps

* Planks: 2 sets, hold for 30-60 seconds

* Russian twists: 2 sets of 15 reps

* Dumbbell rows: 2 sets of 10-15 reps

* Shoulder presses: 2 sets of 10-15 reps


More details can be found here.


4. Flexibility and Balance (15 minutes) - These are crucial for a smooth, controlled golf swing. Try yoga poses like the tree pose for balance, and stretches like the hamstring stretch and torso twist for flexibility.


5. Cool Down (10 minutes) - Wind down with a slow walk and static stretches to prevent muscle stiffness.


Of course, this plan isn't set in stone. Modify it to suit your needs, abilities, and available time. Remember, the goal is steady progress, not overnight transformation. And be sure to consult a fitness professional or a healthcare provider before starting any new workout regimen.


In the end, it's all about balance. Between golf, fitness, and being a new dad, life might seem like a juggling act. But remember, it's all part of the journey. And the journey is where the magic happens. Or so I keep telling myself as I huff and puff my way through the 17th burpee, comforted by the thought of the glorious golf swing that awaits.


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