Golf Fitness Made Simple

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It has been over 2 weeks since I have played golf. That is a long stretch but not out of the ordinary for this time of year.

Between work and the weather, it is becoming difficult to get out there. I always joke that 40 degrees in March is way different than November.

Our golfers also seem to be back with more regularity because their schedules are opening up.

It is officially golf fitness time.

One thing that holds golfers back from making good fitness progress is uncertainty. They do not know if and how they should train.

The good news is that you should train and I am going to help you keep it simple. Resistance training for golf will help improve club head speed, distance, mobility, and resistance to injury. Add in some targeted mobility work and we are set up for success.

1. Train for Total Body

Do not train body parts and make sure everything gets attention. No need for a back and bicep day. Stick to a balance of the following categories.

  • Push- all pressing variations, pushing away from the body
  • Pull- all pulling variations, pulling toward the body
  • Knee dominant- squats, lunges, step ups
  • Hip dominant- deadlifts, RDLs, hip thrusts, hamstring curls, bridges
  • Carries- holding heavy stuff and walking
  • Core stability work- resisting movement in as many directions as possible

These categories will provide a balanced training effect. If you are lifting 3 days/ week then you should be doing at least one of everything in a day.

2. Stay Grounded

Do not worry about balance work. If you are doing single leg strength exercises- lunges/step ups- you will get plenty of balance training.

I promise this isn’t helping


I always find it funny that some people opt for crazy instability challenges when they almost fall over doing a lunge.

Balance pads and BOSU balls are not specific and do not provide a lot of benefits outside of rehab. Golf is played on the ground and it doesn’t change shape based on your foot walking on it.

Keep your feet on the ground when training. It is safer and more effective for improving your game.

3. Ignore the Toys

There is a lot of equipment out there. Probably a little bit too much. You do not need most of it.

Various pieces of equipment is great for making videos or for a trainer to seem smart/important. Lunging with a sandbag is the same as using a dumbbell just holding something different.

If you do not have access to this stuff, then make the most of what you do have. Most pieces of equipment are not necessary for reaching your goals.

4. Golf isn’t Played in the Weight Room

Many golfers and trainers do not really understand the demands of golf and how fitness plays into that. This leads to bands, cables, and weights becoming golf clubs.

Performing these type of exercises has the ability to negatively change your swing. You do not have the same mechanics with a golf club compared to exercise equipment.

You also probably do not need to work on loaded rotation. Golfers take a lot of swings in a year. Taking more at the gym probably isn’t going to do a whole lot. If you want to improve your swing, get lessons. If you want to improve your mobility, then work on that.

5. Be Consistent

The best advice I can give you is to get on a program and follow it completely and consistently. A less than ideal program, followed all the way through, will create much better results than the perfect program not followed.

If you are serious about making the changes that you want to make then you need to make that commitment.

Lift 3 days per week, do 5-10 minutes of mobility, or improve your eating. Whatever it is that you want to do, do not miss or skip on it.

Always show up and you will be happy with the progress.