Golfer Greg Norman Workout Routine and Diet Secrets

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Greg Norman is one of the most famous sports personalities of the world. He made headlines when he was a professional golfer due to his great skills on the course, and now, he is making headlines for how fit he is for a man who has crossed 60 years of age mark, a few years ago.


Let’s have a look at his current workout routine and diet secrets.

Workout Routine

The Shark works out for at least 5 days a week and sometimes 7 days a week. His workouts last for 2 hours a day. He likes doing workouts in the late afternoons and sometimes, they last till the evening.

When he is working out at evenings, he doesn’t even switch on the lights because he doesn’t want to come out of his zone. His two-hour workouts include 45 minutes of cardio and a combination of other workouts like medicine ball moves, Pilates, free weight exercises and cable machine workouts.

Apart from hitting the gym, he does activities like playing tennis, golf, and hiking. He is known for hiking with his wife for 4 or 5 days a week in 8,000 feet of elevation.

He also does mini workouts when he is at the office. These exercises work his hamstrings or fire up his abdominal muscles. He suggests everyone doing easy exercises that can be done anywhere like leg raises.

Feeling Stronger

Greg says that he feels stronger and better now as compared to the days when he was still a professional golf player. He likes keeping fit and strong because it’s good for his body and mind. He follows 5 or 6 different exercise routines to ensure that he doesn’t get bored in the gym. If he has to skip workouts due to traveling, he feels the difference in his body.

His preferred exercise is the ball routine because it focuses on core and balance. He believes fitness is not about how much weight one can lift. It’s about how many repetitions one can do without losing his or her stability.

How Golfers Should Stay Fit

The winner of 1993 British Open says that golfers should focus on the strength that is combined with flexibility. If a golfer has too much strength without flexibility, it would not be good for the golf swing. In contrast, if a golfer has too much flexibility, that can be bad for the golf game as well.

Diet Secrets

The diet secrets of the former No.1-ranked golfer in the world are quite simple yet effective. He has eliminated a few food items out of his diet, and he is now focused on some others. He steers clear of any food that is white like rice, flour, bread or even potatoes and he has also eliminated soft drinks from his diet as they were bad for his body. They were even the reason for his on-course headaches.


Some simple foods he likes are raw foods like roast chicken, beef or pork. He is also a fan of salmon and a bag of Cheetos. He also has three liters of waters on a daily basis because it cleanses his body.

A Golfer’s Breakfast

During his playing days, he worked with a trainer to stay fit and had an unusual breakfast routine.

He had steak and eggs with honey on top. He also had some oatmeal and whole meal toast if and when needed. This combo helped him to stay energized for a long part of the day.

In those days, he started playing at 8.20 in the morning, and it lasted for at around 5 hours. Then, he got busy with post-round media commitments and a trip to the driving range to work on his game. So, he didn’t have time to eat until 3 pm.

The Ageless Workout

His cardio workout involves 45 minutes in one session on a stationary bike, VersaClimber or elliptical or even rowing. He also does stair steeper session for 45 minutes or 45 minutes of mountain climber sometimes.

The workout he does for core strength involves 3 sets x 12 reps of Swiss ball rollout. He makes use of free weights with Swiss ball while doing a dumbbell press.

Norman’s daily kickass workout includes three sets and 12 reps of each of these exercises:

  • Biceps Curl
  • Triceps Extension
  • Lat Pulldown
  • Leg Raise
  • Hamstring Curl
  • Chest Press
  • Seated Cable Row
  • One-Arm Overhead Extension
  • Lateral Raise

He also does 3 sets x 10 reps of Medicine Ball Rotational Throw

Fitness Advice

The World Golf Hall of Famer wants to encourage people to work out. He wants you to know that you need to work on the fitness for at least 6 weeks before you start expecting any feedback. You also need to ensure that you don’t lose interest, but stay dedicated and committed towards the fitness path you have chosen.


The time span of your workouts doesn’t matter much. All you need to do is to ensure that you feel excellent after a workout. You also need to have the ability to keep working out through the soreness as it will lead to amazing results in the long run.

Appreciating Other Athletes

The two-time British Open winner is quite impressed with how the recent top stars of golf are evolving training for the sport. He particularly likes Dustin Johnson, the 2016 U.S. Open winner and Brooks Koepka, 2017 U.S. Open winner. He thinks Johnson is the most physically impressive athlete and likes the fact that he has arms and legs which are rightly proportioned to his body.

Appreciating Johnson’s trainer, Joey Diovisalvi, the successful businessman said that he gets athletes into a training program that suits their capabilities, swing technique and swing routine.

Want more inspiration?

Check out this innovative workout video of Greg:

Featured Image from Great White Shark Enterprises / Creative Commons Attribution-Share Alike 4.0 International license

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