Lexi Thompson, a name synonymous with power and determination in the world of golf, has embarked on a captivating journey of self-reinvention. After stepping back from full-time competition on the LPGA Tour, Thompson has channeled her unwavering dedication into a fitness transformation that has inspired fans and ignited a new chapter in her career. This article delves into Thompson’s epic fitness journey, exploring her motivations, workout routines, dietary habits, and future aspirations.
A Break from the Greens: Prioritizing Mental and Physical Well-being
In 2024, Lexi Thompson made a surprising announcement: she would be stepping away from full-time professional golf. Citing mental health struggles and the demanding nature of the tour, Thompson expressed a need to prioritize her well-being and explore other aspects of her life. This decision, while initially met with surprise, was ultimately embraced by fans who admired her courage and honesty. Thompson revealed, “There are more things to life than going to a tournament every week and doing the same training every day,” signaling her desire for a more balanced and fulfilling existence.
Thompson’s decision to prioritize her mental health resonated with many, highlighting the often-unseen pressures faced by professional athletes. By openly discussing her struggles, Thompson became a powerful advocate for mental wellness in sports, encouraging others to prioritize their well-being.
Embracing a New Passion: The Fitness Transformation Begins
While stepping back from full-time golf, Thompson didn’t slow down. Instead, she redirected her focus and energy into fitness, an area that has always been a significant part of her life. “As most of you know, fitness is a huge part of my life/routine and definitely a passion of mine,” Thompson shared on Instagram in December 2023. This passion soon evolved into a new venture: Lexi Fitness, a fitness app designed to share her workout routines and inspire others to achieve their fitness goals.
Lexi Fitness: Sharing the Secrets to Success
The Lexi Fitness app, launched in 2024, provides users with structured workout programs based on the exercises Thompson uses to maintain her on-course performance. The app offers a variety of guided workouts aimed at improving strength, flexibility, and golf-specific fitness. Subscribers gain access to Thompson’s favorite exercises, along with weekly workout schedules that can be adjusted to fit individual needs.
Thompson’s dedication to fitness is evident in the app’s content, which reflects her commitment to hard work and continuous improvement. “I’ve been working extremely hard behind the scenes, putting together videos of my favorite exercises that have helped me gain strength, flexibility, and balance,” she shared.
Inside Lexi’s Fitness Regimen: Strength, Stamina, and Golf-Specific Training
Thompson’s fitness transformation is not just about aesthetics; it’s about building a stronger, more resilient body that can withstand the demands of professional golf (should she choose to return full-time) and enhance her overall well-being. Her workout routine is a comprehensive blend of strength training, cardio, and golf-specific exercises.
Strength Training: Building a Powerful Foundation
Strength training is a cornerstone of Thompson’s fitness regimen. She focuses on compound exercises that engage multiple muscle groups, such as:
- Squats: Using a kettlebell or performing air squats, Thompson emphasizes proper form to build strength in her glutes and lower body.
- Deadlifts: Single-leg deadlifts with a kettlebell improve balance, core strength, and posture.
- Dumbbell Rows: Bent-over dumbbell rows target the latissimus dorsi, rhomboids, trapezius, and biceps, building upper back strength and improving posture, while also mimicking the pulling motion of a golf swing.
- Shoulder Press and Lateral Raises: These exercises, often performed with dumbbells, strengthen the shoulders and upper body.
- Lunges: Side and front lunges are incorporated to build functional strength and mimic everyday movements.
Thompson’s trainer, Kolby Tullier, has praised her unmatched work ethic, stating that she is “one of the hardest working athletes I’ve ever trained.” Her workouts are designed to challenge her body dynamically, incorporating pushing, pulling, and rotation drills.
Cardio and Conditioning: Enhancing Stamina and Endurance
In addition to strength training, Thompson incorporates cardio and conditioning exercises to improve her stamina and endurance. These include:
- Stationary Biking: Thompson enjoys using a stationary bike, including her Peloton, to burn calories and improve cardiovascular health.
- Sled Pulling: This challenging exercise builds strength and endurance.
- Sprints: Thompson incorporates sprints on the treadmill to get her heart rate up and engage fast-twitch muscles.
- Warm-ups: Thompson’s warm-up routine includes sprint biking, Bosu squats, Bosu backward lunges, side lunges, planks, and Bosu push-ups.
Golf-Specific Exercises: Translating Fitness to the Fairway
Thompson’s training also includes exercises specifically designed to improve her golf swing and prevent injuries. These include:
- Core Work: Strengthening her core is crucial for stabilizing her body and generating rotational power during the swing. Exercises like planks, Russian twists, and medicine ball throws are incorporated.
- Hip Rotations: Using a band, Thompson focuses on keeping her balance while rotating her hips.
- Sled Pushes, Plyo Squats, and Deadlifts: These movements force her to work from the ground up, building lower body strength for power and velocity.
- Wrist Exercises: Thompson incorporates exercises to strengthen her wrists to protect from injury.
Diet and Nutrition: Fueling Peak Performance
Thompson complements her rigorous workout routine with a healthy diet that provides her with the energy and nutrients she needs to perform at her best. While specific details of her daily diet may vary, certain staples and habits are consistently mentioned in interviews and articles.
Balanced Meals and Snacks
Thompson emphasizes the importance of eating correctly to maintain energy levels throughout the day. Her meals typically consist of a balance of carbohydrates and protein. For lunch, she often opts for a salad or sandwich. When creating her own salad from places like Sweetgreen or Chop’t, she includes ingredients like kale, spinach, romaine, tomatoes, jalapenos, onions, bell peppers, and balsamic dressing. Alternatively, she might choose a chicken salad sandwich.
Snacking is also a crucial part of Thompson’s dietary strategy. She aims to eat every 3-4 holes during a round of golf to keep her energy high. Her go-to snacks include:
- Peanut Butter and Jelly Sandwich: This classic combination provides a good source of carbohydrates and protein.
- Protein Bars: These are convenient and offer a quick boost of protein.
- Mixed Nuts: Nuts provide healthy fats, protein, and sustained energy.
Thompson has been open about her focus on body positivity and healthy eating habits, emphasizing the importance of dialing in her mid-round snacks for peak performance. She also rewards herself after a good round, such as pizza and ice cream on a Sunday night if she played well.
Hydration
Staying hydrated is essential for any athlete, and Thompson is no exception. She often drinks Vita Coco to stay hydrated.
Tiger Woods’ Advice
Thompson once revealed that Tiger Woods suggested she eat a peanut butter and jelly sandwich, protein bars, and beef jerky to keep her calories and energy levels up during events. This advice highlights the importance of maintaining consistent energy intake during prolonged physical activity.
Mental Fortitude: The Unsung Hero of Transformation
Beyond the physical aspects, Thompson’s transformation is deeply rooted in mental fortitude. After facing intense scrutiny and pressure throughout her career, she has learned to prioritize her mental well-being and cultivate a positive mindset.
Overcoming Challenges
Thompson has openly discussed the emotional and mental struggles she has faced, including the impact of negative comments and the pressure to perform. She has emphasized the importance of having a strong support system and taking time for herself to recharge.
Embracing Body Positivity
Thompson has also been a vocal advocate for body positivity, encouraging others to embrace their bodies and love themselves first. “As a girl, I know body confidence is a huge part of life and what we all go through,” she shared. “You think you’ll be happy once you get this certain body? But will you really be? The only way you’ll ever be truly happy, though, is if you love yourself first… Your body is your body; it is beautiful, so embrace it.”
The Future of Lexi Thompson: Golf, Fitness, and Beyond
As Lexi Thompson continues her fitness journey, fans eagerly anticipate what the future holds. While she has stepped back from full-time competition, she has not ruled out playing in select events. In 2025, she has participated in a few LPGA events, including the Chevron Championship, U.S. Women’s Open, and KPMG Women’s PGA Championship. Thompson has also expressed interest in being part of the 2026 Solheim Cup squad in some capacity.
In addition to her golfing endeavors, Thompson is focused on growing her Lexi Fitness app and inspiring others to live healthier, more fulfilling lives. She also has personal milestones on the horizon, including her engagement to Max Provost. “I’ll be 30 next year, so settle down, get married, have a family,” Thompson said of her future plans. “That’s my No. 1 priority.”
Whether she returns to full-time golf or continues to pursue other passions, one thing is certain: Lexi Thompson’s unwavering determination and commitment to excellence will continue to inspire fans around the world.
