Golf Strength Workout

This sample golf strength workout will increase your swing speed and allow you to hit the golf ball further with every club in the bag…

It’s also designed to improve your core strength and stability – which in turn will improve the mechanics of your golf swing. The result is that you’ll be able to swing the club with greater control and consistency, leading to better ball striking and lower scores.

These are easy claims to make but it’s not just hyperbole…

Sports Scientists have shown that golfers of all abilities and ages can measurably improve their game with a golf fitness program. They can reduce their risk of injury, hit longer drives and lower their overall scores.

For a more detailed (but plain English) review of this research, please see this golf strength training article.

What Equipment Will You Need For This Golf Strength Workout?

I’ve designed the golf strength workout below so that it can be performed easily from the comfort of your own home. You will require some basic equipment but it won’t take over the house.

I recommend you have the following pieces of exercise equipment:

  • A stability ball (also called a Swiss or gym ball).
  • A set of adjustable dumbbells (the weights will depend on your fitness level).
  • A resistance band(s) (different colours equate to different resistances).

Most resistance band exercises have a dumbbell alternative and vice versa, so you can opt for either one or the other. Having both gives you the most options however.

Warming Up

This can help to prevent injuries like muscles tears and strains. It also gradually raises your body temperature and blood pressure so you can ease into the routine.It’s important to warm up before any form of vigorous exercise.

The best form of warm up is any activity, or series of activities, that gets the heart pumping and the body warm. Total body movements likejogging/marching vigorously on the spot and star jumps are good warm up activities. Start gently and gradually increase the intensity over 5-10 minutes.

You may also want to complete some dynamic stretches – you’ll find examples in the golf warm up routine.

You probably want to avoid static stretching during your warm up (when you hold a stretch in position for a period of time). This type of stretching is best saved until the end of your golf strength workout, when your body is thoroughly warmed up.

For more about golf flexibility and a sample stretching routine, see this article

Golf Strength Workout Guidelines

Before starting the strength routine below, please read these important guidelines:

  • Complete this routine 2-3 x per week. Any more than 3 brings minimal if any extra returns.
  • Leave at least a full day between sessions. For example, perform this routine on Mon/Wed/Fri or Tue/Thu/Sat.
  • Avoid performing this routine on the day of a golf competition (before it anyway).
  • The chart below recommends a certain number of repetitions for each exercise. Select a weight or resistance band that just about allows you to complete that number of reps.
  • That last 1-2 reps should be a struggle but you don’t have to push yourself to complete failure (where you can’t perform another single repetition).
  • Once an exercise at a certain weight becomes too easy, increase the weight slightly. Don’t increase the weight on more than 3 exercises during any single session.
  • Remember to BREATHE as you perform each strength exercise. It’s easy to forget, especially when you are holding certain positions (like a plank or static squat). Breath holding raises blood pressure considerably and can leave you feeling dizzy.
  • Always consult your doctor before starting a new exercise programme and if you suffer from, or have suffered from in the past, any significant injuries or joint problems, please consult a qualified Physical Therapist first.

 

Golf Strength Workout Exercises

Exercise Sets Reps/Time Rest
Stability Ball Wall Sit 1-3 10-30 sec hold 60-90 sec
Stability Ball Chest Fly 1-3 10-12 reps 60-90 sec
Woodchop with Resistance Band 1-3 (each side) 10-12 reps 90-120 sec
Lunge with Dumbells 1-3 (each side) 8-12 reps 60-90 sec
Stability Ball Pullover 1-3 10-12 reps 60-90 sec
Push Up Plank 1-3 10-30 sec hold 60-120 sec
Squat with Twist 1-3 10-12 reps 60-90 sec
Lateral Raise with Resistance Band 1-3 10-12 reps 60-90 sec
Hip Raise 1-3 10-12 reps 60-120 sec
Bench Dips 1-3 10-12 reps 60-90 sec
Stability Ball Biceps Curls 1-3 10-12 reps 60-90 sec
Supine Twist with Dumbbell 1-3 10-12 reps 60-90 sec

View images of these exercises

If you consider yourself quite unfit, you may want to start with 1 set per exercise for the first few weeks. As the exercises become easier, add in an extra set rather than increasing the weight.

It’s also a good idea to stagger your routine – factor in recovery weeks where you reduce the number of sets to a minimum. For example, over 8 weeks you might perform:

  • Week 1 – 2 sets per exercise
  • Week 2 – 2 sets per exercise
  • Week 3 – 3 sets per exercise
  • Week 4 – 3 sets per exercise
  • Week 5 – 1 set per exercise
  • Week 6 – 3 sets per exercise
  • Week 7 – 2 sets per exercise
  • Week 8 – 3 sets per exercise

I’ve added animated diagrams of the golf strength exercises to a separate page:

See animations the golf strength exercises above >>>