Be Strong. Be Fit.


How To Swing Like Tiger Woods? His Secret Gym Workout Finally Exposed.

August 31st, 2007 · 15 Comments ·


All this while, I thought most golfers just have to focus in their skill in swinging the clubs. Why? Golfers don’t have to run. They don’t have to jump. They don’t have any body contact with other players. Just swing the clubs.

Really that easy? Not really. Two years ago, my friend has already told me that Tiger Woods actually does weight training. However, that time, we could not have any solid proof. Fortunately, I came across an interview article last week and it is true that Woods spend lots of time in gym.

Wait, who is Tiger Woods?


Nope, not a real tiger.

Tiger Woods is an American professional golfer whose achievements to date rank him among the most successful golfers of all time. Woods was the highest paid professional athlete in 2006 with about $100 million from winnings and endorsements.

After 31-year-old Tiger Woods won his 13th major at Southern Hills in August 2007, he said this, “Other guys have gotten tired. You see their shoulders slumping and dragging. I feel fine. You should always train hard and bust your butt. Not everyone considers golf a sport and they don’t treat it as such. They paid the price.”


This championship in Oklahoma had the hottest conditions in major championship history, with temperatures reaching 39 degree Celsius during the final round. At least 264 people were treated for heat exhaustion. The ability to stay focus for the 4-day tournament was paramount. Woods believes that his renowned fitness has given him an edge in golf’s biggest events.

Yes, Woods’ effort working out at gym differentiates himself from others. Therefore, many amateur golfer wants to learn about his workout. They all think that it must be some special program that is never been done before. To make things more mysterious, Woods never talked about his gym workout openly. It was one part of his very public life that he kept private for many years. However, in Men’s Fitness July 2007 edition, he finally shared with us.


Even after being a father, Tiger Woods actually still finds time for workouts at gym as many as six days a week. His trainer, Keith Kleven, disclosed that Tiger Woods has gained about 30 pounds of muscles for the past 10 years. In 1996, Woods was 6-foot-2 and 158 pounds. He tried to gain weight, but his father told him that family history suggested he would not be able to do so. Even Woods continued to lift weights, results were not obvious. However, the change occurred about the time he won the career Grand Slam in 2000 at age of 24. He was delighted that he finally felt strong and all his hard work has paid off.


Tiger Woods’ workout regimen at gym:
1) Cardiovascular warm-up exercise (30 minutes) including treadmill, stair stepper or bike.

2) Total body stretching focusing on the muscles of the legs and trunk. A trainer assists him with physical therapy to help his body to prepare the joints for the rigors of swinging a golf club.



3) Core exercises (focusing in posture and balance)
These exercises are performed to strengthen the muscles that stabilize his body. Core training involves keeping the torso in place while taking his limbs through different movements. This workout helps to improve the muscles of the abdomen and back. These muscles are the key muscles needed for the twisting the body withstands during the golf swing. For example, Woods may sit on the medicine ball and perform dumbbell curl while trying to maintain his balance on the ball. He may also anchors long rubber bands to fixed positions and performs movements similar to the golf swing.


4) Endurance runs of seven miles (11 kilometers) and speed runs of three miles (five kilometers)

5) Weight training
Now, this is the most interesting part. On high-intensity days, he lifts 80 percent of his maximum weight doing exercises such as the bench press, the shoulder press and squats.


Keith Kleven did not disclose how much weight Woods is doing, but rumor said that Woods was bench pressing about 300 pounds (about 136 kilogram). Many doubt so. Yes, I do not think that he ever did that. Even if he does, he should not do it often. That load would put his shoulder joint at the risk of getting injured. Not a risk he is willing to take that might ruin his career.


Spy shots taken when Tiger Woods are doing bench press.


Tiger Woods trains with weight machines, free weights, dumbbells and medicine balls. However, what Woods does differently from a typical weight lifter is that he tries to perform various exercises in movements and positions that mimic the golf swing. He works on his golf posture and grip strength by lifting dumbbells. Since the golf swing is a very dynamic movement, I suspect that most of Woods’ exercises are done that way and not just sitting doing isolation exercise for individual muscles.

Tiger Woods said that he does not have any ego in the gym. He believes that it is important to listen to his body when comes to pushing weight. Therefore, he never hurt himself by taking too much load. It is no surprise that he opts for high repetitions with smaller weights. These workouts include leg-press (with machine) and biceps-curl (with machine too) nowadays.


5) Cool down
Woods stretches again to cool down.

Some people are saying that Tiger Woods is taking steroid to be that muscular. May be these people just refuse to believe that the world richest golfer is working at gym hard to be in shape.

I do not play golf. Not a fan of Tiger Woods either. However, let’s agree that Tiger Woods is a champion. I hope that we can learn from a champion and not to discount his achievement by accusing him taking steroid. In fact, his physique is attainable by almost everyone, provided we work out like him consistently.



Some people also said that, “Hey, we all can build a physique like Tiger’s. Not that tough.” Yes. However, bear in mind that Tiger Woods is already 31 years old and to maintain the smooth range of motion on his swing while gaining that strength and mass, is just impressive. Don’t you agree?

Physical fitness is always a huge advantage in any sport. The fitter you are, the better you are in winning the games. So, the next time you see Woods winning another trophy, just remember that this guy trains hard at gym too. As he said, “I bust my butt to stay in shape.

No joke, every champion works hard behind the scene.


Check out another article on How to Really Improve Your Golf Games (with workout at gym)?

You may want to check out some of the bestselling books about Tiger Woods:



Category: Fitness News · Weight Training

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15 responses so far ↓
  • Angie Tan // Aug 31, 2007 at 11:03 AM

    my mom’s a fan of tiger woods. i think she might say that he didn’t take steroids to gain those muscles.

    he’s a hard worker and i take my hat off to him for that.

    he has told interviewers before that besides a strict exercise routine, he sticks to a strict diet too.

    he probably has learned early in his career that to go the distance, you need to work hard and talent helps too.

    anyway, great stuff! thanks for the post!

  • Mike Pedersen Golf // Sep 30, 2007 at 9:07 PM

    Golfers need to take notice! Tiger is dominating the tour for one reason! He is dedicated to being the best in every way! He prepares his body and mind like nobody on tour. The tour players better wake up or they’ll being playing for second for a long time!

  • Tony // Feb 14, 2008 at 12:56 PM

    make no mistake
    Tiger Woods is proficient
    one if not several forms of
    martial arts from a very early age
    he is disciplined in his form as far as golf is concerned

  • Rob // Apr 6, 2008 at 2:55 AM

    Those black and white shots doing bench work, are not Tiger Woods. A magazine did a photo shoot with a double of Tiger Woods a couple years back to show some of the aspects of his believed work out routine (at that time, no one knew exact what he did, it was all hearsay)… believe it was either Golf Digest or Golf World.

  • Ron Simmonds // Sep 18, 2008 at 5:58 PM

    Tigers fitness routine is almost certainly designed around gaining power whilst retaining flexability. One of the reasons he is at the top of his game is due to being able to coil that body to release a powerfull swing, weight training will assist with this.

  • Steph Fax // Sep 18, 2008 at 6:25 PM

    I watched a video that was played in slow motion, tigers swing in one window and mechanical swing machine in the other window, they were almost identical throughout the entire swing! Has the mechanical swinger been designed upon Tigers swing?

  • vladimir // Mar 30, 2009 at 1:38 AM

    his thin waist and build up chest makes him look gay. im sorry, but it does

  • Jon // Apr 26, 2009 at 9:07 PM

    Tiger Woods is the best golfer ever to play the game, and the reason for that is the hard work he has done his entire life. He works harder on the course, in the weight room and on the practice range, probably more than any other professional golfer. Watch him play golf or read an article about it and you won’t be making claims that he might be taking steroids to be as strong as he is. That comment is a disgrace to the top golfer of all time.

  • Rick // Apr 30, 2009 at 10:46 AM

    When I entered college I was 6’2″ and 165 pounds and a competitive distance runner. When my competitive running days were over, I kept running/walking at a much lower level and started concentrating on lifting and nutrition. Within a year I was at 185 pounds and gradually climbed to 195 after that. It was done with nutrition and lifting, not steroids. I am now 54 years old and have maintained 200 lbs. and a 34 inch waist. I have never stopped excersizing and continue to enjoy the foods I have always liked. All it takes is hard work and desire. At 6’2″ and 185 pounds, Tiger is fit and not that big, he just looks that way next to the traditional golfer physique.

  • Andrew // May 6, 2009 at 5:57 AM

    Hey, love the Article, quite a bit actually…only think is I think the spy shots of him doing the bench press look a little bit more like one of Tiger’s mroe famous impersanators Mark Taborn. What do you think?

  • val lucas // Jul 18, 2009 at 11:35 AM

    for his age he is very fit not to big not to small

  • Andrew Lloyd Weber // Jan 9, 2010 at 8:23 AM

    Can’t we just get mistresses too?

  • John Lovett // Aug 18, 2010 at 7:29 AM

    It`s easy to make sarky comments about Tiger Woods, he was the one who set the trend about fitness in golf, we owe him much! the only difference between Tiger and others that he got caught! so you people look in the mirror!

  • andrew // Sep 12, 2010 at 9:01 AM

    Why would Woods hire a shady Canadian doctor when he can afford the best professionals (of all sorts!) in the world? The answer becomes obvious when it is known Dr. Anthony Galea has been charged with administering illegal performance enhancing drugs to professional athletes.

  • sean piper // Nov 14, 2010 at 7:08 AM

    hi , i recently spent a few days in melbourne, and happened to meet tiger in the gym , i came across him most days , and watched his routine, and every day ithr morning or night , his routine was exactly the same each day , and consisted of lots of arm weights high reps and lots of leg presses, he did about half an hour of stretches on the ground, small amount of treadmill. he did lots o squatt and arm raises at the same time .

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