Do warm-up exercises
Whenever you plan to enter the course for playing the sport, you should seriously consider warming up your muscles, as this will help in reducing the risk of getting injured, especially when playing on the putting greens. You should always stretch your arms, shoulders, and back before you enter the course, as well as after you are finishing playing a round or rounds.
Get the right equipment
Use the right equipment. Using golf clubs that are too long or too short can cause you to swing incorrectly to compensate for the difference. If you're not sure whether you're using the right size club, ask someone at the pro shop. If you are still confused about what to buy and what to reject, ask experienced players on the course, as they might be able to tell you from their experience what equipment can work better for you.
Do exercises that strengthen muscles
Squeezing a hard rubber ball will strengthen the muscles of your forearm. Doing curls with lightweight dumbbells will also help strengthen your arms. When your arms are not strong you will rely more on your back and other parts of the body, putting yourself at risk of injury.
Be extra careful with swing
Make sure your swing is proper. Swing is often responsible for strained back, and aching shoulders. Have a professional golfer watch your swing and find out if you are swinging correctly. Incorrect swings are a major source of golf injuries and they can sometimes put players out of the sport for good.
Build up your stamina
Good stamina may not be at the top of the priority list for most of the newbies like yourself, but it can work wonders. Gaining stamina will hone your ability to stay longer on the course and improve your muscles.