In short:
- Strength training increases golf club head speed and striking power, as confirmed by several controlled studies with recreational players.
- The most effective approach is to combine rotation exercises, hip stabilization and trunk strengthening two to three times a week.
- The principle of periodization — strength in the off-season, explosive power in the pre-season — gives the best results.
- For older players, strength training is especially beneficial, as it slows the decline in muscle strength and shot distance.
Strength training for golfers has become an integral part of the training program of both professionals and recreational players in recent decades. Properly structured strength exercises improve club head speed, reduce injury risk and help maintain a high level of play well into later years.
Why do golfers need strength training?
A golf swing demands a short but extremely powerful rotational impulse. Club head speed is one of the strongest predictors of shot distance (Wells, Elmi & Thomas, 2009). So polishing technique alone isn’t enough — the body has to be able to produce sufficient mechanical power.
Trunk rotational strength, the hip stabilizers and the shoulder girdle muscles work together in the golf swing. A weak link in this chain leads to compensation patterns that load the joints unevenly and increase the risk of overuse injuries. According to the recommendations of the American College of Sports Medicine (ACSM, 2018), an adult should do muscle strength and endurance training at least twice a week; for a golfer, this provides a framework on which to build a sport-specific strength program.
The importance of muscle strength can’t be underestimated in later life either — read more about how strength training and aging are connected and what this means for preserving your ability to play over the long term.
Which exercises suit a golfer’s strength training?
Lephart et al. (2007) conducted an eight-week study with recreational golfers in which a program of golf-specific strength and flexibility exercises improved participants’ club head speed and physical performance compared with a control group. When choosing exercises, it makes sense to start from movement patterns that mimic the biomechanics of the golf swing.
Rotation exercises
Cable machine rotations (wood chop) and medicine ball throws against a wall develop the torso’s lateral rotational capacity and prepare the body for a fast, explosive swing. These are the core of a golf strength program.
Hip stabilization and strength
Goblet squats, split squats and hip thrusts strengthen the glutes and hip extensors, which generate the ground-based forces in the golf swing. Thompson et al. (2007) found that a functional training program improved both club head speed and overall physical performance in older golfers — confirming that strength training suits every age group.
Trunk stability
Plank variations and anti-rotation presses (Pallof press) create a stable platform from which rotational force can be transferred. Single-leg exercises (single-leg deadlift) improve balance and neutral spine control, which are critical for swing accuracy.
Upper back and shoulder girdle strengthening
Pulling and rowing exercises stabilize the shoulder blades and keep the shoulders healthy through long-term training. A weak upper back is a typical source of overuse injuries in golfers.
Women benefit from strength training exactly as much as men — women and strength training: part I explains in more detail how to adapt a program to sex-specific differences. In golf, women’s club head speed is on average lower, but rotational strength and trunk stability are just as important for them.
How do you build a periodized strength training program for a golfer?
A good program follows the principle of periodization (NSCA, 2016): in the off-season you build a general strength base, in the pre-season you add explosive strength and rotational power, and in season you maintain the level you’ve reached with low volume.
| Phase | Duration | Focus | Sets × repetitions |
|---|---|---|---|
| Getting started | 4 weeks | Technique + stability | 2–3 × 12–15 |
| Strength phase | 6–8 weeks | Maximal strength | 3–5 × 4–6 |
| Power | 4–6 weeks | Explosive speed | 3–4 × 3–5 |
| In-season maintenance | Season | Volume ↓, intensity ↑ | 2 × 6–8 |
The NSCA recommends adjusting rest periods between sets according to the goal: 2–5 minutes in the strength phase and 3–5 minutes in power training, for full recovery before the next repetition.
It’s important to remember that strength training and children highlights the benefits of starting early — young golfers who build a base of muscle strength before intensive sport-specific training perform better in later years and are more resistant to injury. Strength training and children also covers how to adapt exercises to age.
Which mistakes should you avoid?
Excessive volume without recovery. Two strength training days per week is the minimum recommended volume, but in season two sessions are enough, as long as they don’t interfere with playing days.
Sport-specific training too early. Basic strength in the movement patterns must be in place before you practice more complex rotational movements. Start with the fundamental movements — squat, deadlift, row.
Ignoring stretching and mobility work. Hip flexion range of motion and thoracic rotation are critical for the amplitude of the golf swing. Combine strength training with a dynamic warm-up and mobility exercises in every training session.
The Estonian Health Board’s physical activity guidelines recommend that adults in Estonia do muscle-strengthening exercises at least twice a week to maintain healthy physical fitness — for a golfer, this is the minimum baseline on which to build sport-specific development.
References
- Wells GD, Elmi M, Thomas S. (2009). Physiological correlates of golf performance. J Strength Cond Res. 23(3):741–750. PMID: 19855320
- Lephart SM, Smoliga JM, Myers JB, Sell TC, Tsai YS. (2007). An eight-week golf-specific exercise program improves physical characteristics, swing mechanics, and golf performance in recreational golfers. J Strength Cond Res. 21(3):860–869. PMID: 17685709
- Thompson CJ, Cobb KM, Blackwell J. (2007). Functional training improves club head speed and functional fitness in older golfers. J Strength Cond Res. 21(4):1218–1221. PMID: 18076278
- American College of Sports Medicine (ACSM). (2018). ACSM’s Guidelines for Exercise Testing and Prescription. 10th ed. Philadelphia: Wolters Kluwer.
- Haff GG, Triplett NT (eds). (2016). Essentials of Strength Training and Conditioning. 4th ed. National Strength and Conditioning Association (NSCA). Human Kinetics.
- Estonian Health Board. (2023). Physical activity recommendations for adults. Tallinn: Estonian Health Board.
Frequently asked questions
How many times a week should a golfer do strength training?
The ACSM recommends at least two strength training days a week for adults. For golfers, the optimal frequency is two to three times a week in the off-season and two times a week during the season, scheduled so that workouts don’t fall on playing days.
Does strength training slow down your golf swing speed?
Quite the opposite: studies show that golf-specific strength training improves club head speed. A slowdown can occur only if the training volume is too high and your body hasn’t recovered enough. With proper periodization, speed increases.
Which muscles matter most for golf?
The glutes, hip extensors and hip rotators are the foundation of the kinetic chain. In addition, there are the rotating muscles of the trunk (obliques, multifidus), the thoracic rotators and the stabilizers of the shoulder girdle. All of these muscles work in sync during the swing.
When is the best time to start strength training: before the season or during it?
The ideal time to start is the off-season, when playing days don’t get in the way of recovery. In the off-season you build a strength base, and in the pre-season you add explosive power. During the season, you maintain the level you’ve reached with low volume (two workouts a week).
Do older golfers benefit from strength training just as much?
Yes. Studies confirm that a strength and functional training program improved both club head speed and physical fitness in older golfers. Strength training is especially important later in life, because it slows the decline in muscle strength caused by sarcopenia.
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