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Rory McIlroy's Workout Routine, Diet Plan & Supplements

Isaac Robertson
Published by Isaac Robertson | Co-Founder & Chief Editor
Last updated: June 9, 2023

I received an email from one of our followers a few weeks ago asking about workout routines that golfers might want to use to get in shape.

We decided to start by focusing on Rory McIlroy. Even though he might not be the current world no 1 golfer, we’re more interested in how he went through a considerable body transformation through intensive work off the golf course.

We gathered information on Rory McIlroy's gym routine from his social media feeds, and here’s what we found.

Quick Summary

  • Rory McIlroy's workouts range from box jumps, squat jumps, medicine ball slams, plank rows, lunges, heavy bag lifts, and deadlifts.
  • Lunges, medicine ball slams, and deadlifts are examples of easy to perform exercise beginners can easily perform.
  • Mcllroy openly admits that he enjoys eating healthy and nutritious meals that benefit his body.
  • Rory takes whey protein, and BCAAs to boost his recovery and reduce muscle soreness.

His Stats

  • Born: May 4, 1989
  • Height: 5’9”
  • Weight: 165 lbs

Rory is one of the most popular world golf tour pros who has enjoyed a career with many ups and downs.

But ultimately, he managed to gain more control over his golf swing and add an amount of power that has been the envy of many professional golfers.

I saw some videos of his first Nike TV advertisement when he turned pro. And to say that his body has changed a lot is quite an understatement.

He’s no longer the skinny new kid on the pro golf tour [1].

So I decided to dig into his Instagram, and other social media feeds to see how he structured his workout routine.

Here’s what I found.

Rory McIlroy’s Workout Plan

The first thing I need to note is that as a golfer, his workout is very different from the type of exercise routine a bodybuilder will follow.

Rather than give you set workout days with exercises focusing on a specific body part, we’ll give you a list of workouts to do on each training day. 

The reason is that if you want to consistently hit a golf ball, you don’t want huge muscles in places where they’ll interfere with the swing

His Workout List

1. Box Jumps

man working out while a woman watches

If you want to get your heart rate pumping right from the start, then try out this exercise.

Make sure you get a solid box to avoid a breakdown and serious injury.

Also, pick a realistic height that will allow you to do 3 sets of 8 to 12 reps.

2. Squat Jumps

man in a gym about to do a squat jump

You can do these either as a form of cardio or to build up leg strength.

As a golf player, you want to do both.

Aim for 2 sets of maximum reps at a high training speed.

Then do another 2 sets slowly with a weighted vest and do a maximum of 10 reps.

3. Medicine Ball Slams (With Rotation)

shirtless man slamming a medicine ball

So, rather than just slam the ball down in front of you, you make a quarter rotation to the right, slam it down and then pick it up again without moving your feet off the ground.

Then repeat the move to the left and go for for maximum reps.

Aim to gradually use a larger or heavier medicine ball to increase the intensity.

The weight often depends on the type of content.

4. Plank Rows

man in a plank row position

This is one great workout for golfers to build up core strength.

You can spice it up by doing rows with a dumbbell while you’re in a high plank position.

You’ll combine building strength in your abs and back, which is where golfers get a lot of their power from.

In one video, I saw him do about 10 reps with each hand and no interruption.

5. Lunges

man working out his legs outdoors

Golfers also place a lot of focus on their legs for more success in the game.

If you don’t have gym machines available, then weighted lunges are one of the best ways to get the thighs of golfing stars [2].

man lifting a long bar dumbbell6. Deadlifts

Any athlete should pay more attention to their back, and all it takes is putting in some work for regular deadlifts. Just take the time to get the form right and not end up with a back injury.

7. Heavy Bag Lifts

man lifting a heavy bag inside a gym

This is an uncommon gym exercise, but he has shared an Instagram video where he does a drill of lifting a bag up over his shoulder and dropping it behind him.

It's a great compound exercise for all core muscles.

The great thing about all these exercises is that you can do them at home.

And you won’t even need a dedicated home gym as they involve very little equipment and not much space.

“Going to the gym is great for your body, but it's also great for your mind.”

- Rory McIlroy

Rory McIlroy's Diet Approach

tray full of sliced cabbages and tomatoes

As a very fit golfing sports star, he will have to back up his training in a way that doesn’t involve loads of junk food.

While he is a man with a history of enjoying some of the not-so-healthy foods, it’s more the exception than the norm.

Unfortunately, he hasn’t shared a great deal of info about what and how much he eats, so we’ll have to add those details later if he shares them.

What Supplements Does He Take?

He’s not big on supplements, and that’s not something he needs to focus on since he isn’t looking for massive lean mass.

But he still needs some BCAAs for men and whey protein to support his recovery phases and reduce the problems that come with muscle soreness.

Other workout routines:

How Will The Rory Mcilroy Workout Transform Your Swing?

Even if you’re not planning to be the next Rory McIlroy, Tiger Woods, or Dustin Johnson, this workout regime will get you fit and strong without a large bulk of muscle.

You can also get his personalized routine on the Nike Training Club app, but it’s currently only available with a subscription.

Try out the above drills and look at how it improves your ability to add a few extra yards to your shots.


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