Physical Fitness & Stamina Tips

Carrying a 30-pound bag over hilly terrain for four to five hours is a serious workout. Caddies who stay fit perform better, recover faster, and can take on double loops without burning out.

Cardiovascular Endurance

A typical 18-hole walking round covers 5-7 miles. Build your base with regular cardio:

• Walk or jog 3-4 times per week, gradually increasing distance.
• Incorporate hills into your walks to simulate course terrain.
• Aim for at least 30 minutes of sustained cardio, building to 60 minutes over time.

Strength Training

Focus on the muscle groups you use most:

• Shoulders and back: These carry the bag. Rows, shoulder presses, and shrugs build the support you need.
• Core: A strong core protects your back and helps maintain good posture over a long round. Planks, dead bugs, and rotational exercises are your friends.
• Legs: Squats, lunges, and calf raises build the leg strength needed for hills and long walks.

Flexibility and Recovery

• Stretch after every round and every workout. Focus on hip flexors, shoulders, and hamstrings.
• Use a foam roller to work out tight spots in your back and legs.
• Consider yoga or mobility work once a week to maintain range of motion.

Nutrition on the Course

• Eat a balanced meal 1-2 hours before the round. Include protein, complex carbs, and healthy fats.
• Carry snacks: nuts, protein bars, fruit, or trail mix for sustained energy.
• Drink water consistently throughout the round — don't wait until you're thirsty.
• Avoid energy drinks or excessive caffeine, which can cause a crash mid-round.

Sleep

Prioritize 7-8 hours of sleep, especially before early tee times. Fatigue affects your focus, your pace, and your mood — all of which impact the golfer's experience.

Related Caddy Resources

• Reading Greens & Course Knowledge
• Proper Caddy Etiquette & Professionalism
• Communicating Effectively with Golfers
• Pace of Play & Course Management

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