The game of golf today is completely different from the game your grandfather played, especially on the professional level. With incredible advances in technology and equipment combined with a new appreciation for golf fitness, players are hitting the ball further than ever imagined.
But, there are several common misconceptions about golf fitness that hurt players, such as lifting heavy weights will hurt their golf swing by limiting movement or the concept of static stretching before a round of golf.
Tiger Woods forever changed the game of golf in numerous ways, including using strength training to transform his body and add power. The concept of weight training further consumed the golf world when Bryson DeChambeu added over 50 lbs to his frame in 2019.
His newfound strength helped him lead the tour in distance and win the 2020 United States Open Championship, one of golf’s four major tournaments. We’re about to share with you the best golf weight training program to help take your game to the next level.
Table of Contents:
Why Golfers Should Weight Lift
Best Lifting Strategies For Golfers
Best Strength Program For Golfers
Best Exercises For Golfers
Dynamic Warm-Up Stretches
Tips For Your Golf Weight Training Program
Additional Benefits of Working Out For Golf
FAQs
Why Golfers Should Lift Weights
Golf was long viewed as a game only out-of-shape and older men played and did not necessarily require athleticism. The concept of weight training for golf was first conceptualized by Hall of Famer Gary Player, who addressed the topic in a 1961 issue of Golf Digest, a popular magazine. Gary stated, “By taking a full windup and by using the big muscles of your body and legs, you add both rhythm of power1.”
Things changed in 1997 when Tiger Woods emerged, winning golf’s most prized tournament, The Masters, in record-setting fashion. Tiger Woods won by a record 12 shots and set the record for youngest to win at age 21, among several other records. Tiger Woods dominated the field for the next two decades, largely in part to his build, which more resembled that of an NFL player than a golfer.
Perhaps the most impressive record of all from the 1997 Masters was his weekly average driving distance of 323 yards, which was 23 yards further than the closest player at 300.3 (who was the only other player with an average of 300 yards or above). Nowadays, if you skip weight training, you are trailing the vast majority of elite players who study sports science and dedicate a few hours a day to weight training, stretching, and physical therapy.
Weight training, of both the posterior chain and upper body, has several benefits that translate onto the golf course, including increasing speed and distance, which will help you hit the ball farther. The dramatic increase in average driving distance has steadily increased over the years, primarily due to the addition of strength training, as well as technological advances.
Please see the below chart that demonstrates how the average driving distance has steadily increased2.
PGA Tour Average Driving Distance Leader By Year:
Year
Player
Distance
2023
Rory McIlroy
326.3
2020
Bryson DeChambeau
322.1
2010
Robert Garrigus
315.5
2000
John Daly
301.4
1995
John Daly
289.0
1990
Tom Purtzer
279.6
Interested in seeing how the best golfers work out? Check out this video, which highlights the Rory McIlroy workout routine.
How Should Golfers Lift? Best Strategies
One of the top golf misconceptions is lifting lighter weights for more reps is the best strategy. Some people believe you should skip weight training altogether, as building muscle will bulk the body to a point where it impacts the golf swing, such as losing flexibility. Building a solid base, including the legs, core, and back, is essential for increasing strength and power in golf. One of the most important concepts for golf power training is to train heavy and explosive. First, we must consider the basic scientific formula for power.
Power = Force x Velocity
In this standard equation, the force relates to your strength. To increase force, you must train heavy and explosive. Many people believe they should perform more reps with lighter weight for golf, in order to build muscular endurance and prevent bulking; however, this idea is completely wrong. In reality, golfers should train with heavy weights for low repetitions to shift from slow muscle contractions to explosive, powerful ones. Lifting heavy weights, aka strength training, helps develop fast-twitch muscle fibers, or type II muscles, which are made for short, powerful bursts of energy required to increase swing speed.
Lifting lighter weights for several reps develops slow-twitch muscles, or type I muscles, which are made for endurance activities like long-distance running. Despite what people say, golf is not an endurance sport; it’s a game of quick, powerful bursts.
While the majority of a golf training program should focus on fast twitch muscle (especially in the off-season), it is also important to add a medium rep-range to maximize your game. Exercises that focus on rapid force production are essential for increasing speed. This includes jumping, diagonal medicine ball chops, medicine ball throws, lifting lighter weights at fast speeds, and swinging a golf club as hard as possible for reps.
The best time to implement a golf power program is the off-season because you can lift heavy without worrying that soreness will affect your swing. You can dramatically increase speed and power during the off-season or pre-season in just a few weeks.
One study demonstrated how strength training can significantly improve the golf game and add distance in a short period. Researchers had fifteen training male golfers with an average age of 48 and an average of 8 handicap perform strength training and stretching exercises three to four times a week.
After only eight weeks during the offseason, the men increased their average carry distance from 210 yards to 230 yards. They concluded that a golf weight training program led to significant improvements in strength, flexibility, and balance. These gains led to increased upper-torso axial rotational velocity, which translates into increased club head speed, ball velocity, and overall distance3.
You would be shocked how just eight weeks of training in the off-season or pre-season can revolutionize your game.
The Best Golf Workout Program
An important thing to consider when training for golf is the concept of off-season training programs compared to mid-season training. There are three main areas that golfers should focus on in the gym to improve their scores:
Improve golf-specific mobility (posterior chain)
Improve maximal strength (low reps, heavy weight)
Improve velocity/speed (medium or light weights moved fast)
Typically, the first day of the split should focus on the lower body and core, while the second phase of the split two will feature upper body exercises. During the pre-season, I recommend performing this two-day split twice a week for four workouts total.
The in-season duration of workouts will likely be less intense, as you will spend more time on the course than in the gym. During the season, you should try to perform this same two-day split plus at least one additional day of lower body or core work. You could even combine a few leg exercises, like the leg press machine and deadlift, with a few core moves.
I highly recommend learning more about seasonal training in our article discussing Strength Training Periodization.
Two-Day Split Golf Workout Exercise Program
Remember, in the pre-season, perform each session twice weekly, so you’re weight training four times total. In the in-season, perform each session once weekly, along with an additional leg workout or some core work.
Day 1: Lower Body/Core
Exercise
Sets x Reps
Additional Instructions
Squats
4 x 5 (heavy)
Ensure proper form
Use dumbbells or barbell
Dumbbell Deadlifts
3 x 6
Keep a slight bend in the knees
Push hips back for proper posture
Stand on a box or elevated surface for deeper stretch
Weighted Dumbbell Jumps
3 x 6-10
Use light dumbbells (5-10 lbs)
or
5-10% of body weight
Focus on explosive movement
Dumbbell Lunges
2 x 10-15
Any lunge variation is suitable
Single-leg Hip Extension
2 x 10-15
Lie face-down on a bench, hips on the edge
Hold the bench for support & lift 1 leg
Contract glutes & hamstrings
Medicine Ball Rotational Throw
3 x 12
Get into a golf stance
Rotate torso for power
Throw the ball against the wall
Swiss Ball Crunches
2 x 15
Perform crunch on Swiss medicine ball
Activates core & stabilizer muscles
Day 2: Upper Body/Core
Exercise
Sets x Reps
Additional Instructions
Bench Press
4×5
Alternate between dumbbells & barbell every few weeks
Standing Dumbbell Military Press
3×6
Stand straight up
Shoulder press above your head
Bring dumbbells together without touching
Engage the core for balance
Lat Pull-down
3×6
Pull the weight by contracting your back
Don’t use body momentum
Single Arm Dumbbell Rows
3×10-15
Use lighter weight moved quickly
or
Go heavy with lower reps
Medicine Ball Russian Twists
3×10-15
Move the ball from one side to the other
Resistance Band Reverse Crunch
2×15
Lie flat on your back
Attach feet to a resistance band
Hooked band on bench or wall
Elevate legs to 90-degree angle
Use legs & upper body to perform a crunch
Can also do without added resistance
Resistance Band Wood Chopper
2×15
Attach a resistance band or cable to a pole
Grab with both hands
Extend arms out at shoulder height
Twist around until the band touches your body
Repeat for both sides
12 Best Exercises For Golf
These are some of the best overall exercises for increasing strength and distance.
1) Squats:
Squats are one of the best exercises, regardless of your goal or what sport you train for. Squats are a compound movement that works the muscles that are essential to the golf swing, including the lower body, glutes, and core.
Try using dumbbells for a variation, as well as split squats.
2) Deadlifts:
Besides squats, deadlifts are one of the best overall exercises, regardless of what you are training for.
Like squats, deadlifts also work the legs, glutes, lower back, core, and stabilizer muscles. However, they also exercise the forearms and improve grip strength. You can also use dumbbells for this exercise.
3) Single Arm Dumbbell Rows:
Building a strong back is one of the most important areas of the body to increase power development on the golf course.
In addition to working the back, shoulders, and arms, single-arm dumbbell rows also require great core strength and stability.
4) Lat Pulldowns:
The same concept as rows, lat pulldowns are one of the best exercises for strength training. Building a strong back is essential for maximizing power, as well as building back muscles.
And, if you don’t have access to a gym, you can replicate the pulldown movement using dumbbells.
5) Medicine Ball Twists:
A medicine ball is one of the most useful equipment for golf-specific training. Any twisting exercise that mimics the movements of the golf swing is beneficial for adding distance. A lighter ball that can be thrown quickly is ideal.
Check out the YouTube demo on Medicine Ball Twists.
6) Bench Press:
The bench press is another classic compound movement that helps build muscle and increase strength. It helps build a strong chest, arms, shoulders, and core, all important to the golf swing.
They can also help prevent injury. Alternate using barbells and dumbbells every few weeks.
7) Push Ups:
Push-ups are an excellent exercise to help improve the golf swing. They work the chest, arms, shoulders, and core.
And there is an endless assortment of Push Up Variations that you can perform!
8) Cable Machine Oblique Twists:
If you think of the golf swing, it is a rotational movement across the core. Oblique muscles are extremely important to rotate through the swing with more speed and power.
Oblique twists and other oblique exercises are perfect for strengthening the core.
9) Standing Dumbbell Press:
The standing shoulder press is another compound exercise that should ideally be performed during the off-season. In addition to the shoulders and upper back, the standing aspect activates the core and stabilizer muscles, essential in the golf swing.
10) Kettlebell Swings:
Kettlebells are another excellent piece of gym equipment, like the medicine ball, that should be used for golf training. Kettlebell swings activate the hip abductors, legs, glutes, upper arms, shoulders, back, and core, making them a near-perfect exercise for golf.
For more information, check out our article: What Muscles Do Kettlebell Swings Work?
11) Hip Thrusts:
The hips are one of the most important muscles for the golf swing that people often neglect. Hip thrusts help build strength in the hips, hamstrings, glutes, and core, all essential to the golf swing.
12) Core/Abdominal Exercises:
Any exercises that work the core, especially ones that involve a twisting motion like that of the golf swing, can help you gain distance. Russian twists, planks, and medicine ball throws are some of the best core exercises for golf.
Dynamic Warm Up Stretches For Golfers
One of the most important things to do to maximize power in golf besides working out is a proper warm-up routine. If you watch 20 golfers warm up before a round, you will notice that most golfers do static stretching, or stretches without movement. You would be better off not doing anything, rather than static stretching. Static stretching relaxes the body; we want to prepare the body to maximize power, beginning with the first hole. This means dynamic stretching is essential.
Whether you have five minutes to warm up or an hour, studies have shown that you should always end with three max-effort jumps. This concept is called post-activation potentiation (PAP), which is the phenomenon where the force exerted by a muscle is increased due to its previous contraction.
One study showed that performing three max-effort vertical jumps one minute before your first shot led to an increase in club head speed by 2.25 MPH, or roughly 5%4. For every one MPH increase in club head speed, you add roughly 2.3 yards with the driver. Conversely, static stretching decreases power by roughly 3-5%5.
That means you can increase your first drive by a net of nearly 10% by switching from static stretching to an active warm-up with three max-effort jumps. So, if you normally hit the ball 220 yards with static stretching, you can bump that by over 20 yards with a proper warm-up routine. Dynamic stretching should be applied at both the golf course and in the gym.
For a great dynamic warm-up, check out the video below. End this program with the three-max effort jumps I just discussed.
Tips For Your Weight Training Program
These tips will help you elevate your golf game.
1) Focus on Vertical Force:
Improving vertical force is one of the most important areas to focus on to generate power in the golf swing. Vertical force is the upward force exerted into the ground during the golf swing.
Increasing your vertical force can help increase speed because you leverage the ground to create more power. Some of the best exercises to improve vertical force include squats, split squats, lunges, vertical medicine ball throws, trap bar deadlifts, kettlebell swings, and jumping exercises.
We have many articles discussing these exercises in detail. Check the table below for additional information!
Exercise
Resources
Squats
Split Squats
Lunges
Medicine Ball Exercises
Trap Bar Deadlifts
Deadlift Guide
Trap Bar vs Barbell Deadlift
Kettlebell Swings
Kettlebell Swing Muscles Worked
Jumping Exercises
2) Prioritize Compound Lifts:
Just as you would with normal resistance training, compound exercises such as squats, deadlifts, or bench press should be performed first in the workout. This ensures you have the energy to perform the heavy compound lifts with maximum intensity.
Core and isolated movements, such as single-leg exercises, should be done at the end of the workout.
3) Use Dumbbells:
Another essential part of maximizing your golf game in the gym is to focus on exercises with dumbbells rather than a barbell or machines.
Using dumbbells for exercises requires greater core strength and activates stabilizer muscles to maintain balance compared to training with a machine or barbell. Dumbbells also allow for a greater range of motion, which can help mimic golf-related movements.
The best part? Utilizing dumbbells makes it easy to work out at home! Pick up one of these Best Dumbbells and you’re all set!
4) Build Back Muscles:
A fourth key to building strength for golf is improving your T-spine rotation, which refers to the rotation of the thoracic spine (upper back) on a vertical plane. Maximizing your T spine rotation is essential to generate power and torque in the golf swing.
Building muscle in the back, specifically the lats and rhomboids, as well as the core, is the best way to improve your rotation and increase power.
5) Use the Right Equipment:
Golf training is unique and looks very different from a regular muscle-building routine. Utilizing unique pieces of gym equipment is very beneficial for the golf course. Some of the best pieces of gym equipment to use in your golf weight training program include:
Kettlebells
Resistance bands
Cable machine
Dumbbells
Medicine ball
Additional Benefits
People who don’t like to lift weights will look for any excuse to stay away from the gym. What if a golfer stated that they do not need weight training because they don’t need to, or aren’t looking to, add distance? Besides adding speed and distance off the tee, there are several other benefits of strength training for the game of golf.
Some of these other benefits include:
A stronger grip can help give golfers more control when hitting out of thick rough or a bad lie.
Generate more speed to hit harder, low punch shots, or high over trees.
Stronger athletes can generate more power and speed than weaker athletes.
A stronger lower body creates a more solid base to rotate effectively.
Improved core strength can help maintain balance for shots with an awkward lie or stance.
Building muscular strength can help prevent joint pain and other injuries common in golf.
Exercise and strength training helps improve your overall health, including cardiovascular health and improving bone mineral density.
Exercise and strength training helps improve mental health and clarity.
FAQs
In this section, we will answer some of the most commonly asked questions related to golf workouts.
Is it true that golfers should avoid heavy lifting to prevent bulking and reduced flexibility?
No, this is false. Studies have shown that a golf weight training program can lead to significant improvements in strength, flexibility, speed, distance, and balance.
Besides lack of strength, what are other reasons why I lost shot distance with my golf ball?
Besides lack of strength, other reasons for a short backswing/poor distance include limited hip rotation, limited shoulder rotation, limited thoracic spine mobility, and poor balance/strength to put weight onto your lead leg.
What is the best exercise for golf to gain distance on my drive?
Squats and variations of squats, like single-legged dumbbell squats, are the best exercises for golf. Squats are a compound movement that heavily works the lower body, glutes, lower back, core, and stabilizer muscles, all of which are vital for power in the golf swing. Be sure to maintain good form to avoid injury.
What is the best warm-up routine to prepare the body for golf?
A dynamic warm-up routine that includes lengthening exercises, active mobility stretches, and ending with three max-effort vertical jumps will help maximize your power on the first tee in only five to ten minutes.
What is the ideal set and rep range in a golf weight training program?
Golfers should perform exercises with high intensity and heavy weight in the low rep range, ideally 3-6 reps for each exercise. Low reps with heavy weight help develop the fast-twitch muscle fibers, which are used for quick, explosive movements like golf.
Golf Workout Programs & Exercises: Final Tips & Takeaways
Tiger Woods changed the game of golf in countless ways, but perhaps his biggest impact was his use of strength training to increase his shot distance. Nowadays, an estimated 95% or more of professional players on the PGA Tour have some type of training program focused on functional strength that translates to their golf game.
Sadly, most amateur golfers have a completely backward approach when it comes to a golf weight training program and warming up properly. To summarize how to have the most efficient workouts to improve your golf game quickly, you should focus on heavy weights and low reps to increase power, perform golf-specific mobility exercises, and use light weights lifted quickly to increase speed.
Be sure to utilize different pieces of gym equipment, such as resistance bands and kettlebells, to maximize your gains. Another major factor for maximizing your distance in golf is to warm up properly. Static stretching has been proven to decrease power, while dynamic stretching and three max-effort jumps can drastically increase power.
If you are completely new to the gym, we recommend using a personal trainer, at least in the beginning, to show you how to safely perform the exercises.
Strength training is crucial to a golfer’s success. For more great workouts that will improve your golf game, check out these 5 Best Strength Programs, or SET FOR SET’s strength training program, designed to maximize your gains.
Prepare to maximize your strength with our exclusive 13-week strength training program. 3, 4, and 5 day per week programming options.
References:
“Gary Player Said This Golf Swing “Improvement” Gained Him 30 Yards.” GolfDigest.com, www.golfdigest.com/story/gary-player-golf-swing-distance-improvement-30-yards
“Golf Stat and Records | PGA TOUR.” Www.pgatour.com, www.pgatour.com/stats/detail/101.
Lephart, Scott M., et al. “An Eight-Week Golf-Specific Exercise Program Improves Physical Characteristics, Swing Mechanics, and Golf Performance in Recreational Golfers.” The Journal of Strength and Conditioning Research, vol. 21, no. 3, 2007, p. 860, https://doi.org/10.1519/r-20606.1.
Read, Paul J. et al. “The Effects of Postactivation Potentiation on Golf Club Head Speed.” Journal of Strength and Conditioning Research, vol. 27, no. 6, June 2013, pp. 1579–1582, journals.lww.com/nsca-jscr/Pages/articleviewer.aspx?year=2013&issue=06000&article=00015&type=Fulltext, https://doi.org/10.1519/jsc.0b013e3182711c60. Accessed 16 Dec. 2019.
Yamaguchi, Taichi, et al. “Acute Effect of Static Stretching on Power Output during Concentric Dynamic Constant External Resistance Leg Extension.” The Journal of Strength and Conditioning Research, vol. 20, no. 4, 2006, p. 804, https://doi.org/10.1519/r-18715.1
