Endurance Training for Golfers: Why Cardio Matters for 18 Holes

Endurance Training for Golfers: Why Cardio Matters for 18 Holes

Golf is often perceived as a low-intensity sport, but anyone who has walked 18 holes knows how physically demanding it can be. A round of golf typically lasts 4–5 hours and covers 4–6 miles, requiring endurance to maintain energy, focus, and consistency throughout. While strength and mobility are crucial for performance, a well-conditioned cardiovascular system is just as important—helping golfers sustain their game, recover faster, and manage stress more effectively.

Why Cardiovascular Endurance Matters in Golf

Sustained Energy for 18 Holes

Walking the course, carrying a bag, and making repeated swings place continuous demands on the cardiovascular system. A stronger aerobic base allows golfers to maintain performance throughout the round without excessive fatigue (Murray et al., 2016). Research shows that golfers who walk the course expend around 1,500–2,500 calories per round (Wallace et al., 1990), reinforcing the need for a well-developed aerobic system to sustain energy levels.

Mental Sharpness and Fatigue Resistance

A fatigued body leads to a fatigued mind. Studies have linked cardiovascular fitness with cognitive function, showing that individuals with better aerobic capacity exhibit improved focus, decision-making, and reaction times (Erickson et al., 2019). In golf, where precision and strategy are critical, maintaining sharpness over 4+ hours can be the difference between a great score and late-round mistakes.

Faster Recovery Between Shots and Rounds

Golf involves intermittent bursts of effort (swings, uphill walks) followed by short periods of recovery. A well-trained cardiovascular system helps clear metabolic byproducts more efficiently, improving between-shot recovery and ensuring sustained power in swings (Laursen & Jenkins, 2002). Additionally, enhanced aerobic fitness leads to faster post-round recovery, allowing golfers to train and compete more frequently with less fatigue.

Your Body Can’t Differentiate Stressors

One of the most overlooked aspects of training is that the body doesn’t differentiate between different types of stress—whether it’s:

  • Physical exertion (golf, strength training, or cardio)
  • Psychological stress (work, relationships, competition pressure)
  • Poor sleep or inadequate recovery

All stress is processed through the same autonomic nervous system, and the better your cardiovascular system, the better you can handle both physical and mental stress (Seiler, 2010). This is why elite athletes prioritize aerobic conditioning—not just for performance, but for improved recovery, reduced cortisol levels, and greater resilience against fatigue.

Resting Heart Rate: A Marker of Cardiovascular Fitness

A low resting heart rate (RHR) is one of the best indicators of cardiovascular efficiency. The heart of a well-trained athlete pumps more blood per beat (higher stroke volume), requiring fewer beats per minute to meet the body's oxygen demands. A lower RHR (typically 50–60 bpm in trained individuals) means:

  • More efficient oxygen delivery to muscles
  • Better recovery between swings, holes, and rounds
  • Improved ability to manage stress and fatigue

Research has shown that athletes with lower RHRs exhibit superior endurance, faster recovery, and better overall performance (Aubert, Seps, & Beckers, 2003). For golfers, this translates to less fatigue, more consistency, and enhanced focus throughout a round.

One of the many things our workout programs are designed to improve is the cardiovascular system, ensuring golfers develop fatigue resistance while maintaining explosive power., ensuring golfers develop fatigue resistance while maintaining explosive power. This is why we ask you to measure your resting heart rate before starting one of our programs—to track your improvement over time. 

The Benefits of an Aerobic Base for Golfers

More endurance on the course – No more late-round fatigue affecting your swing.
Faster recovery – Between shots, rounds, and workouts.
Better stress tolerance – Improved physical and mental resilience.
Lower resting heart rate – A key sign of peak cardiovascular efficiency.

Conclusion

Golf is a game of skill, but endurance plays a crucial role in maintaining performance over 18 holes. A well-trained cardiovascular system not only enhances energy levels but also improves mental sharpness, recovery, and stress tolerance. By incorporating targeted endurance training, golfers can build a stronger, fatigue-resistant body that supports peak performance from the first tee to the final putt.

Want to elevate your golf game? Our program is designed to help you improve endurance, recover faster, and sustain peak performance longer. Let’s get to work!

References

  • Aubert, A. E., Seps, B., & Beckers, F. (2003). Heart rate variability in athletes. Sports Medicine, 33(12), 889-919.
  • Erickson, K. I., Hillman, C. H., & Kramer, A. F. (2019). Physical activity, brain, and cognition. Current Opinion in Behavioral Sciences, 27, 140-147.
  • Laursen, P. B., & Jenkins, D. G. (2002). The scientific basis for high-intensity interval training. Sports Medicine, 32(1), 53-73.
  • Murray, A. D., Daines, L., Archibald, D., Hawkes, R. A., Schiphorst, C., Kelly, P., ... & Grant, L. (2016). The relationships between golf and health: a scoping review. British Journal of Sports Medicine, 51(1), 12-19.
  • Seiler, S. (2010). What is best practice for training intensity and duration distribution in endurance athletes? International Journal of Sports Physiology and Performance, 5(3), 276-291.
  • Wallace, J. P., White, R. H., Mills, B. J., & Kirchner, E. M. (1990). Walking versus cart riding in golf: cardiovascular and metabolic responses. Medicine and Science in Sports and Exercise, 22(4), 611-617.


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