Golf sensation Nelly Korda recently offered fans a glimpse into her rigorous training regimen, powering through an intense gym session that underscored her dedication to peak physical conditioning. The former World No. 1, known for her powerful swing and consistent performance, demonstrated remarkable strength and unwavering focus while clad in a white crop top and navy blue leggings, inspiring many with her commitment to fitness even while away from competitive play.
Korda’s Dedication to Off-Course Fitness
Even when taking a break from the professional golf tour, Nelly Korda’s commitment to her fitness routine remains steadfast. She has actively shared snippets of her high-intensity workouts on social media, providing a rare look into the discipline and energy required to maintain her elite athletic form. These updates highlight her focus on building power, stability, and endurance, proving that her gym sessions are as serious as her golf game.
Kettlebell Lunges and Dynamic Movements
In a recent Instagram story on Sunday, October 26, Korda was seen performing side lunges with a kettlebell. This functional exercise is crucial for targeting the legs, glutes, and core, while also enhancing balance and coordination—all vital components for a golfer’s powerful swing and stability on the course. Her choice of attire, a crisp white crop top paired with navy blue leggings and black-and-white Nike shoes, conveyed a blend of strength and style. The session was further energized by the track “Hate It or Love It” by RHUM G and RIVIERA, reinforcing the high-intensity atmosphere.
Holistic Approach to Training and Recovery
Korda’s fitness philosophy extends beyond just the exercises themselves. She emphasizes a holistic approach that includes diligent recovery. Recently, she shared a story featuring her post-workout drink in a cup labeled “Spooky Season,” illustrating her attention to hydration and recovery—essential elements of any effective training routine. This consistent and disciplined approach, balancing strength, endurance, and mobility work, makes her workouts highly effective and engaging.
The Importance of Strength Training for Golfers
Nelly Korda’s embrace of strength training aligns with a growing understanding in professional golf that physical conditioning is paramount for performance and injury prevention. Strength training helps golfers generate more power, improve swing mechanics, and withstand the physical demands of a long season.
Benefits of Korda’s Workout Choices
- Squats and Hip Thrusts: Korda incorporates exercises like squats with barbells and resistance bands, and hip thrusts with weights. Squats are excellent for strengthening and toning muscles in the thighs, glutes, and calves, while improving posture, balance, flexibility, and core strength. Hip thrusts are also critical for improved athletic performance, posture, and injury prevention, particularly beneficial for a golfer’s glute and hip power.
- Lunges: Lunges, as demonstrated by Korda, effectively work the quadriceps, hamstrings, gluteal muscles, and lower leg muscles. This exercise is a great conditioning tool for sports involving lunging movements, like golf.
- Weighted Machines and Free Weights: Korda utilizes both weighted machines and free weights, including dumbbells, to build and maintain her strength. Strength training is known to help manage weight, increase metabolism, and burn calories.
Korda’s Season and Expected Return
Nelly Korda last competed at the Lotte Championship in Hawaii, where she tied for fourth place. Following the event, she admitted that the long season had taken a toll on her body, revealing lingering past injuries that require daily physical therapy. Despite not securing a win this season, she has maintained solid form with seven top-10 finishes, including a runner-up at the Hilton Grand Vacations Tournament of Champions and a tie for second at the U.S. Women’s Open.
Korda is anticipated to return to competition at The Annika driven by Gainbridge at Pelican, scheduled from November 13–16 in Belleair, Florida. This event is the second-to-last stop on the 2025 LPGA Tour schedule, and Korda, having won it three times previously, will be looking to conclude her season strongly. Her consistent gym work, even during a break from tournaments, underscores her determination to return to the course in optimal condition.
