What Is Tiger Woods' Workout Routine?

Tiger Woods stretches during a Presidents Cup match.
Is Tiger Woods working out a new modern dance routine, or stretching? We'll go with stretching. Warren Little/Getty Images

Golfers may wonder how intense Tiger Woods' workout is. Very intense. At least it was when he was in his prime. On a typical training day, Woods interspersed cardio training, weight training, and core/flexibility training with his golf practice routine.

In a Golf Channel interview in early 2018, Woods described his daily workout routine when he was in his prime. But, he said, he's not following such an intense routine now.

Woods used to have a section on his website (tigerwoods.com) dedicated to fitness and explaining his workout regimen and the thought behind it. That section is no longer on the site, but we can deduce Woods' fitness philosophy from something he once said:

"Golf is a sport, so you have to train like an athlete."

Woods alternated fitness training with golf practice

Tiger once wrote down his daily workout and practice routine, a schedule that lasted 12 hours in total, from 7 a.m. (or earlier) to 7 p.m. About seven to eight hours of that was given over to practicing his golf game. Some of it was dedicated to rest periods and lunch. The rest was taken up with fitness training and stretching.

The workout regimen Woods described went like this:

  • A typical daily routine began with an hour of early morning cardio work. Woods usually did one of three things for that hour: bicycling; a 7-mile endurance run; or 3-mile speed runs.
  • The cardio hour was followed by an hour of weight training, lifting 60 to 70 percent of his normal weights and focusing on lots of reps and different sets. So that was two hours of early morning fitness work before breakfast.
  • At the end of a typical day—after Woods had spent much of the day on his golf practice—he returned to his physical workout with 30 more minutes on the weights, working on upper body strength.

Woods wrote on his website that he stretched for up to 40 minutes before each workout.

"I view fitness as a long-term strategy for building and maintaining endurance, strength and agility. It's a continuous cycle of training and recovery."

In the 2018 Golf Channel interview, Woods described a conversation he had with younger tour player Justin Thomas, confirming that when he was in his prime, his workout really was intense. In Tiger's own words:

“JT was asking me this on the flight: ‘What did you used to do when you were about my age?’ Well, I used to get up in the morning, run four miles. Then I’d go to the gym, do my lift. Then I’d hit balls for two to three hours. I’d go play, come back, work on my short game. I’d go run another four more miles, and then if anyone wanted to play basketball or tennis, I would go play basketball or tennis. That was a daily routine. I’m not doing any of that now.”

Although he has slowed down with age and injuries, Tiger Woods' dedication to physical fitness and an intense golf practice routine allowed him to make the most of his natural talent and become one of the greatest ever to play the game.