The best workout for golf is full-body strength training built on a hip hinge, single-leg work, a row and a press, plus a fast rotational move like a med ball throw or cable woodchop and a Pallof press for anti-rotation. Lift 2 to 3 days a week in the off-season, then 2 shorter sessions with fewer sets once you are playing. Programs that mix general strength with fast, golf-specific moves have raised clubhead speed more than general lifting alone.
EquipmentMedicine Ball, Trap Bar, Dumbbells, Adjustable Cable +2
Golfers who can lift 3 days a week in the off-season and want more strength and speed by spring.
With no rounds to recover for, this is when you build. Heavy hinges and split squats at 4 to 10 reps build leg and hip strength, and med ball throws at the start of two sessions train you to use it fast, the mix that has produced the biggest clubhead speed gains. The week adds up to 6 sets of throws, 8 more sets of rotation and anti-rotation core work, and 10 sets of rows, pulldowns and face pulls.
Run Lower, Upper and Full on three non-consecutive days, such as Monday, Wednesday and Friday. Do the throws first while you are fresh.
How to progress
Use double progression: when every set reaches the top of the rep range at the target RIR, add the smallest available weight next session. On throws, keep the ball weight and make every rep faster; stop the set when the speed drops.
EquipmentMedicine Ball, Trap Bar, Dumbbells, Incline Bench +2
Golfers playing or practicing several times a week who want to keep their off-season strength without feeling heavy-legged on the course.
Strength holds for months on much less training than it took to build, as long as the loads stay heavy, so every exercise drops to 2 sets while the rep ranges stay where they were. Every set stops 2 to 3 reps short of failure to keep soreness down, and the throws stay in both sessions so you keep your speed.
Run In-Season A and In-Season B on two days that are not the day before a round. If you only manage one session in a busy week, do A.
How to progress
Hold your off-season weights rather than chasing new ones. If a weight starts to feel easier at the target RIR, add a small jump; if you feel flat on the course, cut a set.
EquipmentDumbbells, Trap Bar, Incline Bench, Adjustable Cable +1
Golfers over 50, or anyone new to the gym, who want more strength and power from two sessions a week.
You get stronger from moderate loads without grinding reps, so sets stay in the 6 to 15 range, mostly 8 to 12, and stop 2 to 3 reps short of failure. There are no med ball throws; the Cable Woodchop is pulled fast with a light load instead, which trains speed with less to learn. The Trap Bar Deadlift runs at 8 to 10 reps here, lighter than in the off-season plan.
Strength A
Exercise
Sets × reps
RIR
Rest
Goblet Squat1 warm-up set firstAs deep as your chest stays up
Run Strength A and Strength B on two non-consecutive days, such as Tuesday and Friday. Warm up with a few light sets of the first exercise.
How to progress
Add reps first: once every set reaches the top of the range at the target RIR, add the smallest weight jump. If a joint complains, hold the weight for another week instead of pushing on.
Swing speed comes from strong legs and hips plus the ability to rotate fast. Heavy hinges and split squats build the strength, and Med Ball Rotational Throws and Cable Woodchops teach you to use it quickly. Throw at the start of the session while you are fresh, and stop a set when the throws slow down. The off-season plan has 6 sets of throws a week.
Lift twice a week, use loads you can move for 6 to 15 clean reps, and stop 2 to 3 reps short of failure. Keep one fast move in every week, like a Cable Woodchop pulled quickly with a light load. A Goblet Squat, a Trap Bar Deadlift at 8 to 10 reps and a Dumbbell Lateral Lunge cover the hips and legs in three directions.
Keep the weights heavy and cut the sets. Strength holds for months on far less training than it took to build, as long as the loads stay close to what you were lifting. Two sessions a week with 2 sets per exercise is enough, and none of them should be the day before a round.
It is the closest gym move to the downswing: load the back hip, turn hard and release. You can throw it as fast as you can turn, which a cable or dumbbell never allows.
How to do it
Stand side-on to a solid wall, about an arm's length plus a step away, feet a little wider than your hips.
Hold the ball at hip height and turn away from the wall, shifting your weight into your back hip.
Drive off your back foot, turn your hips first, then your chest, and throw the ball into the wall at waist height.
Catch it off the bounce, reset your stance and repeat. Finish all reps on one side, then switch.
Cues
Hips before hands
Throw through the wall
Reset every rep
Common mistakes
Throwing with your arms while your hips stay square. Let your back knee and hip turn toward the wall first.
Using a ball so heavy the throw turns into a slow push. Pick one light enough to throw hard every rep.
Swap for: Med Ball Woodchop, Landmine Rotational Press, Cable Woodchop
Rotational strength, both directions
Cable Woodchop
Abs
It loads the same diagonal path your trunk takes in the swing, and the cable lets you add weight in small steps. Pulled fast, it doubles as power work when you have no med ball.
How to do it
Put the pulley at chest height or above, clip on one handle, and stand sideways to the machine with a shoulder-width stance.
Grip with both hands, arms almost straight, the handle beside the shoulder closest to the stack.
Sweep the handle diagonally down to the opposite hip, rotating your chest and letting your rear heel turn.
Bring it back along the same path with control. Do all reps facing one way, then turn around.
Cues
Arms stay long
Turn your chest, not just your arms
Pivot the back foot
Common mistakes
Bending your elbows to pull the handle in. Keep your arms long so your trunk moves the weight.
Letting the stack snap you back. Take about two seconds on the way back.
Swap for: Dumbbell Woodchop, Med Ball Woodchop, Plate Woodchop
Anti-rotation core
Pallof Press
Abs
A good swing needs a trunk that can resist turning as well as create it. The Pallof press trains exactly that, with almost no load on your spine.
How to do it
Set a cable at chest height with a single handle and stand side-on to it, far enough away that the stack lifts.
Hold the handle at your breastbone with both hands, feet hip-width apart and knees soft.
Press the handle straight out until your arms are long, holding your chest square to the front.
Hold for a second, bring it back to your chest and repeat. Do all reps facing one way, then turn around.
Cues
Chest stays square
Squeeze your glutes
Press straight out, not toward the stack
Common mistakes
Letting your torso turn toward the cable as you press. Use less weight or stand closer.
Leaning away from the stack to fight it. Stay upright and let your trunk do the resisting.
Swap for: Dead Bug, Side Plank, Landmine Twist
Core control, back flat
Dead Bug
Abs
It teaches you to keep your pelvis still while your arms and legs move, which is the base for a stable setup and finish. It is easy on the lower back, the most common injury site in golfers.
How to do it
Lie on your back with your arms pointing at the ceiling and your knees bent 90 degrees above your hips.
Press your lower back into the floor and breathe out to brace.
Slowly lower one arm behind you and the opposite leg toward the floor, stopping just before your back lifts.
Bring them back to the start and repeat on the other side. Count each side as one rep.
Cues
Low back glued down
Exhale as you reach
Slow and long
Common mistakes
Arching off the floor as the leg lowers. Shorten the reach or keep that knee bent.
Rushing through reps. Take about three seconds to lower each side.
Swap for: Plank, Side Plank, Pallof Press
Heavy hinge, whole posterior chain
Trap Bar Deadlift
Quads, Glutes
It builds the hips and legs that push off the ground in the downswing, with a handle position that is easier on your back than a straight bar. It is the heaviest lift on the page.
How to do it
Step into the middle of the bar with your feet about hip-width apart.
Push your hips back, bend your knees and grab the handles with your palms facing in, arms straight.
Brace, then push the floor away and stand up tall, hips and knees straightening together.
Lower the bar by sending your hips back first, then bending your knees, and set it down before the next rep.
Cues
Push the floor away
Chest proud, arms long
Stand tall, don't lean back
Common mistakes
Squatting it with hips too low and chest folded over. Start with your shoulders a little ahead of the handles.
Leaning back at the top. Finish by squeezing your glutes with your ribs stacked over your hips.
Swap for: Dumbbell Romanian Deadlift, Romanian Deadlift, Kettlebell Deadlift
Single-leg strength
Bulgarian Split Squat
Quads, Glutes
You swing on one leg at a time, and this loads each leg on its own so a weak side cannot hide. It also stretches the hip flexor of the back leg under load.
How to do it
Stand two to three feet in front of a bench, a dumbbell in each hand, and rest the top of one foot on the bench behind you.
Lower straight down until your back knee is just above the floor and your front thigh is about level.
Push through your whole front foot to stand back up, keeping your torso steady.
Finish all reps on one leg, then switch.
Cues
Straight down, straight up
Front foot flat
Back leg just rests
Common mistakes
Standing too close to the bench so your front heel lifts. Step out until your shin can stay fairly upright.
Pushing off the back foot. Keep it relaxed; the front leg does the work.
It strengthens the hamstrings and glutes of one leg while that hip has to stay level, which is the job your lead hip does through impact. The demo holds the dumbbell in the same hand as the standing leg.
How to do it
Balance on one foot, knee soft, holding a dumbbell on that same side.
Tip forward from the hip and let your other leg travel straight behind you as the weight drops toward the floor.
Stop when your chest and back leg are close to level, or sooner if your back begins to round.
Push your hips forward to stand tall again. Do every rep on that leg before changing sides.
Cues
Hips stay level
Reach back with your heel
Weight stays close to your leg
Common mistakes
Letting the back hip open toward the ceiling. Point the toes of your back foot at the floor.
Losing balance every rep. Touch a bench with your free hand until you can hold it steady.
Swap for: Dumbbell B-Stance RDL, Dumbbell Romanian Deadlift
Side-to-side hip strength
Dumbbell Lateral Lunge
Quads, Glutes, Adductors
It loads your hips and inner thighs in the sideways direction your weight shifts during the swing, which straight-ahead squats and lunges miss. The demo alternates sides with a dumbbell in each hand.
How to do it
Stand with your feet together and a dumbbell in each hand at your sides.
Take a wide step to one side and sit your hips back over that foot, keeping the other leg straight.
Lower until your working thigh is close to level with the floor, chest up.
Push off the bent leg to step back to the start, then lunge to the other side.
Cues
Sit back, not down
Both feet point forward
Knee follows your toes
Common mistakes
Stepping too short so it turns into a squat. Step out wide enough that your straight leg feels a stretch on the inside.
Letting the bent knee cave inward. Push it out over your middle toes.
Swap for: Cossack Squat, Kettlebell Lateral Lunge
Squat pattern, easy to learn
Goblet Squat
Quads, Glutes
Holding the weight in front keeps you upright, so it builds the legs and hips without asking much of your back or shoulders. It is the easiest squat to learn well.
How to do it
Hold one dumbbell upright against your chest with both hands, elbows pointing down.
Stand with your feet a little wider than your hips, toes turned slightly out.
Sit down between your heels, knees moving out over your toes, as deep as you can keep your chest up.
Push through your whole foot to stand back up.
Cues
Elbows inside your knees
Chest up
Whole foot on the floor
Common mistakes
Heels lifting at the bottom. Squat a little less deep or stand on small plates under your heels.
Knees caving in on the way up. Push them out as you stand.
Golf is mostly pulling and turning, but a press keeps your chest and shoulders balanced and strong for the follow-through. Dumbbells let each shoulder find its own path.
How to do it
Set a bench to a low incline and sit back with a dumbbell on each thigh.
Lie back, bring the dumbbells to the sides of your chest and set your shoulder blades down and back.
Press the weights up over your upper chest until your arms are straight.
Lower under control until the dumbbells are beside your chest, then press again.
Cues
Shoulder blades pinned
Wrists over elbows
Control the way down
Common mistakes
Flaring your elbows straight out to the sides. Keep them a little in front of your shoulders.
Cutting the bottom short. Lower until you feel a stretch across your chest.
A strong upper back holds your posture through the swing and balances all the turning you do. Rowing one arm at a time also asks your trunk to resist twisting.
How to do it
Put one hand and knee on a bench, the other foot on the floor, with a dumbbell in the free hand.
Let the dumbbell hang straight below your shoulder with your back flat.
Pull the dumbbell toward your hip, driving your elbow back past your torso.
Lower until your arm is straight and your shoulder blade stretches forward. Finish all reps, then switch.
Cues
Elbow to hip
Chest stays square to the floor
Full stretch at the bottom
Common mistakes
Twisting your torso open to heave the weight up. Use a weight you can row with your chest facing the floor.
Shrugging toward your ear. Pull toward your back pocket instead.
Your lats help pull the club down and connect your arms to your turn. Working one side at a time lets you match your trail side to your lead side.
How to do it
Clip a single handle to the top pulley and lock your thighs under the pad.
Take the handle in one hand and let it pull your arm straight up.
Bring your elbow down to your ribs so the handle ends beside your shoulder.
Let the cable draw your arm back up to a full reach. Finish the side, then switch hands.
Cues
Elbow to your back pocket
Full stretch at the top
Chest stays tall
Common mistakes
Leaning back and yanking. Stay nearly upright and let the weight pull your arm all the way up.
Stopping halfway up. Let your shoulder blade rise at the top of every rep.
Swap for: Lat Pulldown, Pull-Up
Rear shoulders and rotator cuff
Face Pull
Shoulders, Upper Back
It trains the back of the shoulder and the muscles that rotate your arm outward, which balance all the pressing and help keep your shoulders comfortable through the backswing.
How to do it
Set a rope on a cable at about head height and hold one end in each hand, palms facing in.
Step back until the weight lifts and stand tall with your arms straight in front of you.
Pull the rope toward your face, elbows high and hands ending beside your ears.
Pause, then let your arms straighten back under control.
Cues
Elbows high
Hands finish beside your ears
Pause at the back
Common mistakes
Leaning back to move more weight. Go lighter and stay upright.
Pulling to your chest with elbows down. Keep your elbows level with your shoulders.
Swap for: Band Face Pull, Band Pull-Apart, Dumbbell Chest-Supported Y Raise
Make it fit you
Lift on the right days
Put your hardest lower-body session at least two days before a round or tournament. Lifting after you play is fine; lifting the morning before you play usually is not. In RIRLift, log your RIR each set so a session that runs harder than planned shows up before it costs you a round.
Train both directions
Do the same reps of throws, chops and Pallof presses on both sides, not just toward your swing. If one side is clearly weaker, do it first and match the other side to it.
No med ball or cable
Swap the Med Ball Rotational Throw for a Landmine Rotational Press, the Cable Woodchop for a Dumbbell Woodchop, and the Pallof Press for a Dead Bug. Keep the rotational move at the start of the session either way.
Back pain on hinges
If deadlifts bother your lower back, swap the Trap Bar Deadlift for a Dumbbell Romanian Deadlift with a shorter range, stopping where your back starts to round. Keep the single-leg work and the Pallof press, which load your back far less.
Questions
What muscles should golfers work out?
Your glutes, hamstrings and quads drive the swing from the ground, your obliques and deep core turn and stop your trunk, and your lats and upper back connect your arms to your turn. Train all of them, plus your chest and shoulders for balance. Every plan on this page covers them across the week.
Does strength training increase swing speed?
Yes. In a 2020 review of 25 studies, the programs that produced significant results raised clubhead speed, ball speed and distance by 4 to 6.4% on average. A 2021 review found the largest clubhead speed gains when general strength training was paired with fast, golf-specific moves, which is why each plan here has both.
What are some good bodyweight exercises for golf?
Split squats, lateral lunges, single-leg RDLs, push-ups and dead bugs cover legs, hips, push and core with no equipment. Make them harder with slower lowering and more reps, then add dumbbells once you pass about 15 to 20 reps per side.
Should golfers lift heavy?
Yes, if heavy means sets of 4 to 10 reps you finish with good form and a few reps left. That is where leg and hip strength comes from. Grinding to failure adds fatigue you will feel on the course without making you a better golfer.
How many days a week should a golfer lift?
Three in the off-season if you can, and two once you are playing regularly. Two sessions with 2 sets per exercise is enough to hold onto your strength through the season as long as you keep the weights heavy.
Is it too late to start lifting for golf after 50?
No. Strength and power both respond to training at any age, and two sessions a week is enough to start. Begin with the over-50 plan, use weights you can lift for 8 to 12 clean reps, and keep one fast move in every week.
