Rory McIlroy's Workout Routine, Diet Plan & Supplements

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: June 21, 2024
FACT CHECKED by James Cunningham, BSc, CPT
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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.

I decided to start by focusing on Rory McIlroy. Even though he might not be the current world number 1 golfer, I'm more interested in how he went through a considerable body transformation through intensive work off the golf course.

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

His Stats

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


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A post shared by RORY (@rorymcilroy)

At his career's peak, McIlroy champions constant improvement. He views complacency as harmful, even at the top. His approach, grounded in sports psychology, emphasizes continual growth, technique refinement, and embracing new knowledge.

Rory McIlroy’s Workout Plan

As someone experienced in sports, I know Rory's workout differs from typical bodybuilding routines. Large muscles can hinder a golf swing.

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. 

Rory McIlroy, a top golf athlete, prioritizes sleep in his routine. He uses a WHOOP device to track his sleep, aiming for eight hours a night. Sleep's crucial role in athletic performance is well-documented, vital for muscle recovery, cognitive function, and well-being.

You May Also Like: Golf Workout Routine PDF

His Workout List

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.

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.

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.

When I first tried box jumps, my heart rate skyrocketed right from the get-go. It's an exhilarating exercise that I'd recommend to anyone.

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.

6. Deadlifts

man lifting the deadliftAny 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

A top view of a healthy diet meal on a bowl

Rory McIlroy, a fit golfer, balances his training with a healthy diet, sometimes enjoying treats. Like Rory, I believe in a balanced diet with occasional indulgences.

McIlroy, like many, enjoys two double espressos daily but avoids caffeine after 2 p.m. to not affect sleep and hydration. Caffeine boosts energy and focus, but athletes must be wary of its effects on sleep.

Details on his exact diet are scarce, but we'll update if he shares more information.

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.

I've always been cautious about supplements, much like Rory. While I've tried a few, I've realized that unless you're aiming for a bodybuilder physique, you don't need a ton of them.

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 Celebrity Workout Routines:

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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

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