Avid golfers all have one thing in common: they are constantly looking to boost their performance. While you may think the only way to get better at golf is getting out on the golf course, there are actually many things you can do off the golf course to get a better swing and a stronger game.
Even if you’re just the occasional recreational weekend golfer, our program can help you become a better player and maybe even improve your overall quality of life.
This program is well-rounded and uses everything from highly beneficial kettlebells to stability-building resistance bands, so every aspect of your swing, whether it be your backswing or your follow-through, can see improvement.
When looking to pack a serious punch, or swing, in this case, you may have thought of everything but your current fitness level.
Sure, you play consistently, hire private instructors, even buy better clubs, but without an adequate level of fitness, you are not likely to see the improvements you’re looking for. Top golfers like Tiger Woods or Dustin Johnson are certainly good examples of how having strong musculature can impact your game.
You may be surprised that golf uses a myriad of muscles, including your:
Oftentimes even with practice, your swing cannot progress if any of the above areas are under-developed. This is especially true of the main movers, which are pretty much all your core muscles.
Your core is really, well, the core of your swing and is arguably the most important group of muscles in a golf swing. Having strong arms and legs will no doubt help your swing, but a strong core is vital for many movements, such as a golf swing. The core muscles are what drive all the power behind the clubhead, allowing for explosive contact with the ball. Additionally, a strong core stabilizes your body, giving you better balance and control overall as well as lowering the risk of certain injuries.
While many people mistakenly think the core is merely the abdominal muscles, your core is actually made up of much more. Your pelvic floor muscles, abdominal muscles, back muscles, obliques, and glutes, along with several others, are all part of the core.
Weights do a great job of building core strength. With golf, your core should most importantly have good rotational movement, meaning your torso can deliver a lot of power when twisting. In the below golf exercise program, we incorporate many rotational core exercises for this reason.
Your main goal may be your golf game, but exercising and training consistently is likely to improve your overall health, as well.
In fact, working out has shown to decrease the risk of many fatal or problematic conditions, such as cardiovascular disease, diabetes, certain types of cancer, blood pressure issues, bone and joint disease, and even certain mental conditions.
Nearly all of these conditions can have a negative impact on your ability to golf, as well, making your overall health all the more important in your golf game.
Additionally, certain movements found in golf can be very strenuous on the body. Many golfers suffer from a myriad of injuries throughout their career, lower back pain being one of the most prevalent. Consistent strength training can make your body less prone to injury, a vital preventative measure for golfers.
Many people stray away from lifting weights in fear of getting too bulky or injuring themselves. While variety is a large part of any great exercise program and weights should not be your only tool, weights are really the key to gaining muscular strength.
Not only will having strong muscles help increase the distance and explosiveness of your swings, but it will also aid you in your swing posture, accuracy and aim, increase joint health and flexibility, and most importantly, protect you from injury.
While weights are the main focus of this program, it is also best to incorporate variation. This is especially true for golf as it is a sport that requires a good mix of stability, mobility, strength, and cardiovascular ability.
Mental focus is also another very important and often overlooked aspect of golf.
Challenging yourself with cardiovascular exercise, bodyweight exercises such as push-ups, and even working closely with golf drills are all great things to do in tandem with a good training program.
In the program below, we include dumbbells, kettlebells, and barbells, all paired with resistance band work and bodyweight movements to create variety for the muscles. Resistance bands and bodyweight exercises are great tools for increasing muscular stability, a highly important physical attribute for golfers.
Using the above information, we have formulated the perfect strength-targeting training golf fitness program to lower your handicap scores and potentially boost your overall golfing ability.
For reps, we’ll always stay above 8 repetitions. This is because lower reps with higher weight can encourage hypertrophy or physical muscle growth. While this may be desirable for some people, hypertrophy does not always equal strength. Furthermore, golf requires a large range of motion, which can be decreased by the presence of an overly bulky frame.
In the first week, we focus on building a good foundation of form and strength. This week is especially important if you are relatively new to weight training or working out in general. We’ll focus a lot on core strengthening and increasing your flexibility through weighted movements throughout this week and the rest of the program.
Day One: Core 1
Day Two: Rest Day
Day Three: Upper Body
Day Four: Lower Body
Day Five: Rest Day
Day Six: Core 2
Day Seven: Rest Day
In week two, you will do much of what you did in week one, but this week work on increasing the intensity to promote strength and endurance. In week one, you should have gotten decently comfortable with your form and can now be more efficient in your workouts. Increase the resistance on these movements anywhere from 2 to 5 pounds per movement.
Day One: Core 1
Day Two: Rest Day
Day Three: Upper Body
Day Four: Lower Body
Day Five: Rest Day
Day Six: Core 2
Day Seven: Rest Day
Week three will see the addition of some new exercises to the ones you’ve already been doing. It is important to create variation and work your muscles in new ways periodically. However, you will continue with the movements from weeks one and two in order to capitalize on the strength you’ve established and be able to lift more weight.
You will increase the weight amount for the movements you’ve done already anywhere from 2 to 5 pounds as well as your repetition amount in order to build muscle stamina and decrease your chance for muscle hypertrophy.
Day One: Core 1
Day Two: Rest Day
Day Three: Upper Body
Day Four: Lower Body
Day Five: Rest Day
Day Six: Core 2
Day Seven: Rest Day
In week four, your final week, be sure to push each session to your maximum potential. In this week you will do all the same movements from last week with an even higher level of intensity. Be sure to also up any weighted movements by 2 to 5 pounds per movement.
Day One: Core 1
Day Two: Rest Day
Day Three: Upper Body
Day Four: Lower Body
Day Five: Rest Day
Day Six: Core 2
Day Seven: Rest Day
On rest days, you should prioritize muscle recovery. However, some rest days can be used as “active rest days”, or days in which you might not do a session in the gym but instead do another type of physical activity. For golfers, we recommend either cardio or a flexibility-building activity such as yoga. Of course, you can also choose to golf on these days.
Warming up with stretches or warmup reps is very important for golfers. Whether you’re gearing up for a round of golf or heading to the gym for a training session, always be sure to adequately warm up the muscles and joints. This helps prevent injury and can prepare you better for heavier weights.
Boosting your fitness and having a good diet come hand in hand. Yes, training is highly important, however, training on its own is not likely to have many results. When looking to gain strength, pair a training program with a diet high in protein. Protein helps your muscles recover, thus creating more potential for strength gains. In addition to protein, getting enough calories for your body is another big priority to gain strength.
If you have never prioritized protein intake, you may be surprised at just how difficult it can be to consume an adequate amount of this macronutrient.
Many athletes and gym-goers utilize protein powders and other great supplements to diminish the hassle.
Many of your favorite athletes, whether they come from golf, tennis, swimming, or any other sport, likely do various different programs over the course of an entire year depending solely on the time of year. So for, example, an athlete might have programs for an off-season phase, a pre-season phase, an in-season phase, and a post-season phase.
Following a year-long program can be pretty unattainable for the average golfer as it can quickly become a full-time job. This is especially true since most of your favorite top athletes have a team of personal trainers, coaches, and nutritionists behind them.
However, if you feel the focus of a week, whether it be building a strong foundation from week one or building up endurance in the last few weeks, needs more attention, you can definitely stretch an area of the program for another few weeks before moving on.
Whether you’re a PGA certified player or just starting out, our program is sure to get your golf club swinging faster and stronger than ever before. The biggest takeaways of our program are to adequately train the core, always stretch and warm-up, take your rest days, and harness the power of protein.
Determination and discipline are also important, so keep your eye on the ball and your head in the game!
