Strength training for golfers isn’t just about grunting through sets of bicep curls or lifting the heaviest weights you can find. It’s about training smarter, not harder, to build a body that’s ready for the demands of swinging the club. And guess what? It can actually be fun! Whether you’re trying to maintain your current strength, bulk up for more power, or refine your skills for a smoother swing, there’s a perfect routine for you that’ll get you looking and feeling your best. Let’s dive into how you can train based on your goals and get stronger for golf without dreading every rep!
If you’re training to maintain, 2-3 sessions per week are enough to keep your muscles in shape without overloading them. For those who want to gain strength, you’ll need to commit to 4 to 6 days a week, focusing on progressing overload by increasing weight over time, versus adding more reps, to build muscle. Refining your strength, on the other hand, is all about the quality of your movement over quantity—training anywhere from 2 to 5 times a week to fine-tune your movement and flexibility for better golf performance.
But here’s the crucial factor to remember: not all exercises are created equal. Even if they target the same muscle groups, the way they’re performed can make a big difference—especially when your goal is improving your golf game. The key to success is defining your goal and staying committed to the plan that gets you there.
Traditional Strength Training vs Golf-Specific Strength Training
The difference between traditional strength training and golf-specific strength training lies in how an exercise could help you improve your golf performance. Traditional strength training focuses more on muscle mass and isolated movements. Golf-specific training, however, incorporates more dynamic, sport-specific movement patterns that will directly translate to specific movements in your swing.
Lower Body Day: Glutes and Hamstrings
Traditional Strength Training
Golf-Specific Strength
Exercise: Single-Dumbbell Deadlift
Builds strength by using a stable stance with both feet on the ground.
Exercise: Single-Leg Deadlift with Tubing
Builds strength while challenging balance and flexibility. Single-leg stability is key to preventing sway during the backswing.
Upper Body Day: Chest
Traditional Strength Training
Golf-Specific Strength
Exercise: Chest Press
Targets the chest and shoulders but is performed in a fixed position.
Exercise: Golfer’s Impact (Swing Trainer)
Strengthens the chest while engaging the core and lower body in a functional position, mimicking the movements of a golf swing.
Total Body Day: Upper and Lower Body
Traditional Strength Training
Golf-Specific Strength
Exercise: Dumbbell Thruster (Squat with Press)
Builds strength in the lower body, core, and upper body, but the movement is simple and doesn’t focus on balance.
Exercise: Lunge with Pivot Press (Swing Trainer)
Challenges the integration of upper body, core, and lower body, focusing on balance, agility, and coordination. It’s essential for increasing swing speed and power.
How the GolfForever Program is Different
GolfForever takes a unique approach to golf training by focusing not just on muscle building, but also incorporating flexibility and stability work into your strength training so you can perform more dynamic movement patterns that directly impact your golf performance safely and effectively.
Here’s how we’re different:
Building a Solid Foundation: We prioritize a progressive approach, making sure our members learn to crawl before they walk, and walk before they run. This allows for steady improvement while minimizing the risk of injury.
A Full-Body Approach: You can’t fix one area of your body without considering the whole. Our program ensures that each workout takes a comprehensive approach, addressing all muscle groups to ensure balanced strength and mobility.
Quality Over Quantity: In our approach, more isn’t always better. Training too much can hinder progress. We focus on smarter, more effective workouts, helping you make the most of your time spent training.
Small Changes, Big Impact
Here’s the deal: you don’t need to overhaul your entire workout routine to take your golf game to the next level. Even small tweaks to your exercises can make a huge difference. Start by choosing the right moves that align with your goals and focus on perfecting them. Whether you’re looking to maintain, gain, or refine, your training should always be intentional and designed to help you perform at your best on the course.
With the new season around the corner, those little changes can make a big impact. So, whether you’re building strength or fine-tuning your technique, remember: smarter training is the key.
Curious about how to safely build speed and power for the season ahead? Stay tuned!