7 Amazing Fitness Secrets of LPGA Rookies

Imagine you finally achieve your dream, after years of high-pressure: to play on the biggest stage for women's golf, the LPGA. Now the even harder work begins: You have to maintain your place there. How do this season's rookie crop keep their cool while keeping fit? Nataliya Guseva, Gabriela Ruffels, Isabella Fierro, So Mi Lee, Natasha Andrea Oon, Alexandra Forsterling, and Mao Sigo have shared their tips and here we've collected them for you.

1. Nataliya Guseva

Raj Mehta/Getty Images

Nataliya Guseva shares a lot of her workouts on Instagram, and even has an Instagram story highlight dedicated to it. In this story, she is seen lifting a landmine. According to The Mayo Clinic, strength training workouts like that one have a lot of benefits. “Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.”

2. Gabriela Ruffels

Raj Mehta/Getty Images

Gabriela Ruffels is very competitive, and she tells Golf Digest that she gets it from her family. “I get that from my parents. They showed me that excellence comes from putting focused effort into a goal every day. I love that lifestyle. My brother, Ryan, was playing golf (he’s a professional golfer now, too), and my mom thought I might enjoy it. I joined Victoria Golf Club and took regular lessons. My brother has answered all of my golf questions from the start. Matches between us are super competitive, and he always tries to get in my head, so he credits himself with making me mentally stronger.”

3. Isabella Fierro

Adam Hunger/Getty Images

Isabella Fierro opened up about her drive and motivation in an interview with LPGA. “Something that has been very clear since I was five years old is that I wanted to be the best player in the world on the LPGA Tour and to win majors and to be in the Hall of Fame and to play in the Olympics. That hasn't gone away. That's still my dream and even more. This is just the start. The LPGA Tour is not the end goal. It’s just the beginning. I can't wait to learn more and to enjoy this process and be all in.”

4. So Mi Lee

Raj Mehta/Getty Images

So Mi Lee plays golf to keep herself in shape. According to Circle Health Group, golf has a lot of benefits. “Golf is not a high-energy sport, but that doesn’t mean it can’t help towards weight loss. You might not feel like you’re getting an intense workout, but all that swinging and putting, plus walking an 18-hole course, really does add up. On a typical round, you’ll be almost constantly moving. This sustained activity keeps your heart rate up and at an optimum level for burning calories. But remember, you won’t feel the same benefit if you opt for a buggy.”

5. Natasha Andrea Oon

Graham Uden via Getty Images

Natasha Andrea Oon likes to weight train to stay in shape. She shared this video on Instagram of herself doing deadlifts. Oon captioned the post, “Lift type of set- this is honestly one of my faves to do bcus we grow them glutes 👋 it’s nearing the weekend so me and sam went HARD at the gym. Now we recover 🥖💯. enjoy this montage.”

6. Alexandra Forsterling

Hunter Martin/Getty Images

Alexandra Forsterling talked about getting used to a professional career in golf to Golf Post. “The whole workload. You can organize it a bit freely and don't have to play in every tournament, but you feel like you want to play in every tournament. You have to use your breaks. It's a different workload than with amateur status, and dealing with the pressure is also a challenge. But I've gotten used to it.”

7. Mao Saigo

Michael Reaves/Getty Images

Mao Saigo likes to strength train to stay in shape. She shared this video on Instagram of herself doing deadlifts with a barbell. Saigo captioned the post, “Work out day.” The Mayo Clinic reports that strength training has a lot of benefits, including weight management. “Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.”

Discover the inspiring stories of 20 remarkable female golfers who not only excel on the greens but also embrace the challenges of life off the course. From Jin Young Ko's determination to Maria Stackhouse's advocacy for women's rights, these athletes showcase their dedication to the sport and their unwavering resilience in the face of adversity. Join us as we delve into their training routines, mental fortitude, and personal journeys, providing a glimpse into the incredible minds and bodies that make them outstanding athletes and role models for the world.

1. Jin Young Ko

Shutterstock

Jin Young Ko opened up about her preparation and training process in an interview with Golf.com. “I think the more difficult process is when I’m preparing for events and when I’m training. And it’s also more fun at the time when I’m actually training because I think it’s fun to feel the improvement that you make after hard work. So that’s what’s really a driving force for me.”

2. Mariah Stackhouse

Scott W. Grau/Getty Images

After Roe v. Wade was overturned, Mariah Stackhouse, and many other golfers spoke out against this. “It’s incredibly disheartening that in 2022, women’s rights are being taken away,” said Stackhouse in an interview. “With the makeup of everything right now, the makeup of the court, I just don’t really see a brighter side. You’ve got to hope that there’s still some fight left in us, and we can figure this out as a country.”

3. Lillia Vu

Carmen Mandato/Getty Images

After winning the Chevron Championship not long after her grandfather’s death, Lillia Vu spoke about this to CNN. “Now I know that everybody’s journey is different, and everything happens for a reason … Even today, I was getting really upset on the course, and I just had to remind me, like, ‘Grandpa is with you, and he’d be really disappointed if you were getting upset like this and that you didn’t get your act together.’”

4. Allisen Corpuz

Dylan Buell/Getty Images

Allisen Corpuz also spoke out against Roe v. Wade’s overturning in an interview. “I just think it’s really disappointing,” said Corpuz. “As a woman, I think it’s part of women’s healthcare just to have the right to your own body. It just feels like there’s been a lot of progress made … even going into pretty recent history of women getting the right to vote. It just kind of feels like we’re taking a step backwards.”

5. Ashleigh Buhai

Shutterstock

During the pandemic, Ashleigh Buhai shared how she was still keeping herself in shape to CompleteGolfer.com. “I’ve been using lockdown to improve that, by having Zoom training session three times a week with my trainer Artur Pereira. We have done a lot of body weight training, focusing on core and legs as well as using superflex bands for upper body. I’ve also been listening to podcasts and audio books to stay mentally sharp so that I will be ready for when we do resume.”

6. Leona Maguire

Shutterstock

Leona Maguire shared her training routine with redbull.com. “I go to the gym four times a week too,” she says. “When I’m in season it’s a little bit less – two or three times a week. A lot of people think that golfers don’t need to work out but it’s crucial to build up strength during the off-season and prevent injury. Golf involves a lot of time in certain positions where you need a strong core, back and legs. Strength training is as important as golf practice.”

7. Nelly Korda

Shutterstock

Nelly Korda does a lot of things to keep herself in shape. She shared some of her favorite workouts in this video on Instagram. In it, Korda does a lot of weight training exercises, like deadlifts, throwing a ball, and bridge raises with a dumbbell.

8. Georgia Hall

Andrew Redington/Getty Images

Georgia Hall shared some of her favorite workouts with BBC.com. "I've got resistance bands, mats, foam rollers so I do a bit of that. But as my one form of outdoor exercise I probably go for a 30, 40 minute run which is something I never used to do, never. I'm forcing myself to run which is really good for me and for my willpower because I never used to be that good at it. I'm really trying to put the effort in each day over five or six kilometres."

9. Hannah Green

David Cannon/Getty Images

Hannah Green became the first female golfer to win a co-ed event in the Webex Palyers Series. She talked about the importance of this in an interview with Golf Digest. “It felt pretty good to say I’m the first female to win a TPS event and even around the world. It’s a great feeling and hopefully it’s not the last time a female has a trophy in her hands.”

10. Jennifer Kupcho

Shutterstock

Jennifer Kupucho makes sure to eat healthy. One of her go to snacks? Bananas. “I grew up always having some kind of fruit,” Kupcho said to Golf.com. “And bananas were always my favorite because they filled me up and lasted me a while in the round.”

11. Danielle Kang

Shutterstock

Danielle Kang opened up about her wellness and career in an interview with Golf Digest. In it, she talked about managing her mental health. “Seeking help for mental health needs to be normalized. I’ve had help. I see a sport psychologist and a therapist so that I can talk about what I need to talk about. I lean on my friends a lot, too. However big or small the issue, I know I have to get my mind clear, so I can play. I also know it’s not always going to be clear. I’ve been learning to perform even when things are going on. I use box breathing [inhaling for four counts, holding your breath for four counts, exhaling for four counts and repeat] a lot on the course.”

12. Megan Khang

Shutterstock

In an interview with Mass Golf, Megan Khang talked about what she’s learned from the sport and her experiences. “I learned I’m a lot more capable than I thought I was, in terms of being creative and committing to some shots that I didn’t think I could do. I learned that I can do anything as long as I commit 100% and as long as I don’t get ahead of myself. I’m a little bit of a hothead, but I’ve learned to calm myself down from the years on tour. I’ve learned, as long as you give 100%, you can’t be mad at the result.”

13. Minjee Lee

Shutterstock

Minjee Lee had the highest payout for a woman at the 2022 US Women's Open. She tells CNN that she wants to be a role model for young people out there. “Hopefully they can watch me on TV and I can be a great role model for all the girls and boys all around the world to follow your dreams,” Lee said. “You can do it. Anybody can do it. As long as you stick to your plan and stick to what you love then I think you’re always going to be doing the right thing.”

14. Ally Ewing

Mike Comer/Getty Images

Ally Ewing opened up about how she manages her diabetes in an interview with LPGA.com. She says that it is all about managing the ebbs and flows of her diabetes. “It's an everyday battle. Some days are different than the others, but you just manage it. You stay on top of things.”

15. Stacy Lewis

Shutterstock

In a personal essay for Golf.com, Stacy Lewis talked about what she has learned from the sport. “This game can teach you so much. About yourself. About humility. How to handle tough situations. How to carry yourself. How to interact with people. ‘Yes, ma’am.’ ‘No, sir.’ To be around the game at a young age, it’s such a great learning experience.”

16. Alison Lee

Shutterstock

Alison Lee notably opened up about her struggles with mental health and how her sport has effected it. “Sometimes when you’re in moments like that you just drown in your own thoughts and it makes it worse,” Lee said to LPGA.com. “I feel like people shouldn’t be afraid to come forward and really talk about what’s going on in their head…I would say you’re just going to have to learn to deal with all the pressure, all the anxiety, all the emotions you have. It’s going to become part of your daily life basically. It’s a question of if you can handle it and how to handle it.”

17. Bailey Tardy

Ezra Shaw/Getty Images

Bailey Tardy opened up about her self-confidence in an interview with Golf Digest. "Other people might not, but I've always believed in myself to win any tournament that I enter," Tardy said. "I'm good enough to be here, and I've been on the LPGA, so I feel like I definitely have the game to hang with the best in the world.”

18. Marina Alex

Shutterstock

Marina Alex did a live Q&A on her Instagram. In it, she talked about her mental health, and how she stays focused. “One thing I learned from my coach especially, is the importance of meditation and taking some time for yourself and being able to find a quiet place in your head,” she says. “It’s tough. We have so much distraction—cell phones, iPads, everyone’s always on something or Facetiming, or doing so many different things, and a lot of time you’re not just able to be with yourself and your thoughts. And when you’re on the golf course, that’s a majority of your time. And if you’re not practicing that, it’s easy to lose. Especially under pressure and when you’re feeling nervous. There are things that make you uncomfortable, so it’s really important to practice mental strength. And also be kind to yourself. Golf is really hard, especially from a mental standpoint, so you can’t beat yourself up whenever you make a mistake or do something wrong.

19. Ryann O’Toole

Shutterstock

Ryann O’Toole decided to give up alcohol for her wellbeing. She opened up about this decision in an interview with GolfWeek. “Even a simple drink made me very foggy the next day,” said O’Toole. “It made me on edge. I don’t think my body processes it very well.”

20. Lisette Salas

Jan Kruger/Getty Images

Lisette Salas is all about bettering her mental health. She talked about this in an interview with LPGA.com. “I think when I finally unloaded the weight that I was carrying to my team, that was a big turning point. And I think being okay to be vulnerable and ask for help, having that in my mind has been super helpful. Saying it this week was the right thing to do and the right time to talk about it.”

Professional golfer Lexi Thompson is getting ready for the 2024 season by hitting the gym. Thompson, 28, shared a picture of herself wearing shorts and a talk top, using a cable machine. “Few more days before heading out to get the 2024 season started 👊🏼💪🏼,” she captioned the post. “You are a rock star in the gym Lexi,” a fan commented. Thompson is the youngest golfer to qualify for the U.S. Women’s Open—here’s what her training and wellness regimen looks like.

1. Cardio and Strength Training

Thompson works out twice a day to stay competition-ready. “I’m not one to ever give my secrets away, however, the importance of weight training and cardio has been a major aspect of my life,” she told Modern Luxury Palm Beach. “I eat healthy all the time and include lots of protein. I try to make sure everything is balanced with my training regimen.”

2. Fitness First

Fitness is very important for Thompson, during both tournaments and the off season. “Weeks out on the LPGA Tour can sometimes be long and strenuous,” she told Athleisure Magazine. “I often arrive to a golf tournament on Monday of tournament week with two practice rounds prior to the first round of competition. When I’m at home, I work out twice in the gym daily. I always like to work out in the morning as I am an early riser and typically will do cardio later in the day… During my off-season you’ll most likely find me in the gym. Fitness is an extremely important part of my routine and has become an extremely important part of my overall life.”

3. Consistent Routine

Shutterstock

Thompson has a consistent routine for tournaments. “My routine is extremely important to my success on the golf course,” she told Athleisure Magazine. “Prior to leaving for a tournament, I typically play multiple rounds of golf at my home course before leaving. I try to put the least amount of stress on my body during a tournament week, so I am prepared to go for round one and maintain my energy through the final round. By keeping a consistent routine, I am able to perform at the highest level consistently.”

4. Skincare Line

Lexi Thompson/Instagram

Thompson was inspired to create her beauty line Lexi Skin after spending years in the sun for golf. “Skincare has always been a passion of mine,” she told Athleisure Magazine. “Playing golf and outdoor sports my whole life, I have had a ton of sun exposure. I have really had to learn how to protect my skin and as I have become a little older, prevent it from premature aging. I was introduced to Dr. Arthur Swift and Dr. Stewart Davis, and together we have developed unique anti-aging skin care products that are highly effective and priced appropriately for active women like me.”

5. LPGA Founders Award

Thompson won the 2023 LPGA Founders Award and is dedicated to her fans. “I’m very focused on my golf game as well. But I love to give back and see the fans out there and interact with all volunteers. That’s how my mom raised me,” Thompson told Sarah Kellam. “I always just try to make somebody else’s day better or put a smile on their face over myself. Could be a blessing and a curse, but honestly, it makes me feel better about myself if I make somebody else happier. That’s what we’re all trying to do. We’re trying to grow the game and LPGA.”

Paige Spiranac has upgraded. “Very exciting news I’m finally able to share! After lots of hard work I’m happy to announce I’ve joined Passes.com!,” the former All-Mountain West Conference golfer announced, in a photo accompanying images of her in workout gear. ”As a lot of you know I had my own subscription site OnlyPaige but wanted to add in more features to enhance the user experience and found that Passes had everything I wanted and more. It’s bigger and better than anything I’ve done before! You have access to never before seen pictures and videos, can speak with me directly in DMs, live streaming anytime/anywhere, and so much more! …Come chat with me 🥰.” (Here’s the link to it.) How does she stay so fit? Here’s how.

1. This is How She Got Into Golf

“It was kind of an interesting story,” she told WKYC. “I don't come from a big golf family, and that's how most kids get into it because their parents are obsessed with it. And I was actually a competitive gymnast first and had a couple really bad injuries. And so I was looking for a sport that I'd be good at because again—sports was just such a big part of our family dynamic—and they always said, you need to focus in on something that you want to do. And sports was always at the forefront. And so after gymnastics I was like, what could I be good at? We brought my aunt out, she put me through some drills and tennis for a bootcamp of two days and I was like, I can't do this. It's too much running after gymnastics. And my dad was like, let's just go out and hit some golf balls on the range. And I fell in love with it instantly and have never looked back.”

2. She Went Pro But Found a New Career

She “had a really good junior golf career, played in college, and then I played one year professionally. And while I was doing that, I kind of blew up on social media, just kind of happened. And so I was doing both and I really couldn't do both. And so I finally decided I'm going to focus on social media and not play golf professionally anymore, which was now looking back the best decision I could have made,” she told WKYC.

3. She Found Her Passion For Competitive Golf Again

“I played junior golf, college golf and a year professionally. After that stretch I mentally couldn’t handle playing golf and especially keeping score,” she Tweeted this year. “I equated my score to my self worth. I know it sounds silly but competitive golf really beat me up emotionally. But I’ve found that passion again! I’ve started tracking my scores and grinding on my game. I’ll keep you posted here on my journey! This round at Austin CC I shot a 73. Such a fun track!”

4. Here is the Origin of Her Outfits

"I was a gymnast before I switched into golf," she told Sports Illustrated. "I was so comfortable wearing spandex and very little of it because that's just what you wear when you're wearing a leotard and you're competing. "When I switched into golf, we were struggling a little bit financially, and so I didn't have the luxury to go out and buy a whole new golf-appropriate wardrobe. And so, I wore what was in my closet, which was workout clothes. That's just how I learned to play the game."

5. Gymnastics vs. Golf

Shutterstock

Spiranac was a champion gymnast before she played golf. “Gymnastics prepares you really well for something like golf,” she told Golf Digest. “I was doing it for seven hours a day, and I really learned body awareness and mental toughness. I just transferred those lessons and habits to golf. Golf is harder than gymnastics. You know how I know that? I could do a double backflip like it was nothing. But I can easily miss a three-footer.”

6. She’s a Social Media Genius

Spiranac found that was is “really well suited for social media because when I first started doing this, no one was really utilizing social media in the golf space,” she told WKYC. “And so I was the first to do this and it was out of necessity. I needed clubs, I need balls, I needed a place to practice. And so I was using my platform to be able to market and advertise for these companies so I could just get anything free. At the moment, I was really struggling financially and after that it just kept growing and it was like a snowball and I kept building and have a really great team around me. It's been interesting because no one has done this before. So we are paving this path and it's really cool to see all of these golf influencers come up behind me and have this blueprint that we just kind of built and came up with. And so it's been an amazing eight years of doing this.”

7. Her Favorite Golfer

Her favorite golfer? “I’m unfortunately not playing as much, but everyone has to say Tiger Woods,” she told Sports Illustrated. “We wouldn't be where we are without Tiger. He is so fun to watch the shots that he hits. And again, just his passion and competitiveness is something that we've never seen before. And I would say now current players, there are so many really amazing players, it's hard to pick, but I love Max Homa. I love how he incorporates social media into his job because most professional athletes are a little bit nervous to get all in on social media and he was one of the first to really do it in golf and he has a massive loyal fan base and playing some great golf. And so I love watching what he's doing.”

8. Self-Confidence

Spiranac is constantly trying to prove herself. “I don’t think a lot of people take me seriously and that’s what hurts the most because I’m grinding every single day to be better,” he told Colorado AvidGolfer. “I’m not overconfident, but my mentality is that I want to prove myself—and I think that’s more powerful. If I didn’t have that mentality, I probably would have quit by now.”

9. Happy Introvert

Spiranac is not interested in a party lifestyle. “I'm introverted, and all my friends make fun of me because all I do is work out and play golf,” she told Golf Digest. “I'm a grandma: stay in most nights and asleep by 9:30. One more thing about how I dress: Most guys have no idea how freaking comfortable yoga pants are.”

10. Lighten Up

Spiranac wants people to lighten up when it comes to golf. “I feel like when I’m on the golf course I respect the game,” she told Colorado AvidGolfer. “I think that’s what you need to preserve with golf, the sportsmanship. It’s not what I wear. It’s not the fact that I’m having fun—I mean, seeing me have fun on the golf course, is that so wrong? I think people need to have more fun, and that’s why golf is struggling right now. The younger generation wants to go out on the course and have fun, but they’re criticized for not wearing nice pants and a polo.”

11. She Considers Herself an Athlete

As for why she wears what she wants to: “I consider myself an athlete,” she told Sports Illustrated. “I consider people who play golf, which is a hot take to some athletes who play golf: Why don't we dress like athletes? They're out there, poor Lucas Glover and he's the unbreathable pants sweating like crazy. And I'm like, let's dress like athletes. And so that was always my mindset when I got into golf and it really rubbed people the wrong way, which is shocking. Shocking. But I mean, they'll have really intense discussions over if they should wear shorts or pants or a blade collar, a real collar. And I'm out here just in tank tops and spandex and people are like, what are you doing? But I love it. And I think we're starting to see that change and fashion is such a big part of growing the game and it's moving in the right direction.”

Natalie Gulbis is hitting the links – in her golf gear. During the Portland Classic in Oregon the LPGA professional golfer shows off her swing – and her amazing body – in a golf skirt and matching top. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Protein

Natalie makes sure to eat enough protein. “My diet six days a week consists of protein shakes with whey protein, healthy fats, greens and probiotics for breakfast and lunch. I have protein bars as snacks in between. For dinner I usually have fish or steak with steamed veggies. When I am home and not on tour I sit down for lunch. Usually chicken with salad dressing on the side. I allow myself 200-300 calories of a treat a day,” she told Women Fitness.. “I like consistency and protein keeps my energy up and my body feeling good.”

2. Cheat Foods and Meals

Natalie does allow herself to indulge. “A Michelob ultra, glass of wine, chocolate etc. On Sundays after the tournament I have a cheat meal and eat whatever I may have been craving,” she told the publication.

3. Sleep and Hydration

Natalie maintains that aside from supplements, her beauty is the result of daily habits. “Good skin and hair for me comes from diet, sleep, plenty of water and a healthy lifestyle,” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. As for hydration, the Mayo Clinic explains that water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

4. Body Strengthening Exercises

Natalie, who underwent back surgery, does exercises to help strengthen her body and prevent injury. “Back when I was in pain, my symptoms were concentrated in my lower back and hips, so I would do a lot of hip and core strengthening exercises. I also found exercises that improve hip and hamstring flexibility helped alleviate some of the pain. Taking the advice of the experts at Laser Spine Institute, I still train as if I were a back pain patient, so these types of exercises are still very important parts of my workout routine. I’m constantly working on improving my flexibility and strength in key areas such as my hips, core and hamstrings. I also get massages and physical therapy on a regular basis to avoid injuring my back again,” she says.

5. Golf

Natalie’s main form of fitness is golf. “It is such a fun activity and it really helps with your overall fitness (I burn 750-1000 calories for every 18 holes walked which is a pretty significant calorie burn!)” she told Women Fitness.