Improve Your Golf Swing With These Best Golf Workouts For the Gym and at Home
How Can Training Improve Golf | Which Muscles Golfers Should Work | At-Home Golf Workout | Golf Workout With Weights | Gym-Based Golf Workout | Full Body Golf Workout | Core-Based Golf Workout | Golf Band Workout
If you’re looking to improve your golf swing, it might be time to incorporate structured workouts into your routine. Whether you’re looking for some extra power in your long drive or wanting to hit more distance off the tee, training in the gym or at home can help to improve your game.
In this guide, we’ll explore the many ways a specific golf workout routine, whether at home or in the gym, can help to improve your performance on the golf course.
From compound exercises like lat pulldowns for increased back strength, to high intensity core exercises to optimise your rotational power, we’ve covered everything to help you hit your peak swing.
We’ll also be sharing a few essential workout plans and tips from Personal Trainer and golfer Natalie Woodcock, who works with clients in PureGym Southend.
Keen to get going? Jump straight to our golfing workouts by clicking here.
How Can Training Improve Your Golf Skills?
As with any sport, working out and training in the gym can help you to build strength, control, mobility, and improve your technique. When paired with regular golf practice, this can make a bigger difference to your skills than just focusing on hitting the links or heading to the driving range.
As Natalie explains:
“Golf is a sport that demands precision, strength, and flexibility. Incorporating targeted workouts into your routine can significantly enhance your golf performance and reduce the risk of injury.”
This integrated approach, known as targeted training, combines specific exercises aimed at improving swing technique and increasing distance.
For golfers, the right training and exercise routines can make a positive impact on your golf skills by improving two key aspects: swing technique and distance. While practising skills on the course or with your golf clubs is a key part of training, gym (or even home) based workouts can also help.
Here's a breakdown of how targeted training can improve each:
Swing technique
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Mechanics: Targeted training helps refine your swing mechanics by focusing on specific aspects of your technique, such as alignment, posture, and grip. When combined with repetition and practice drills, it ingrains correct movements into muscle memory for more consistent and accurate swings.
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Balance and stability: Core strength and stability training are essential for maintaining balance throughout the swing. Exercises targeting the core muscles improve stability, allowing for better control and coordination during your swing motion.
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Flexibility and mobility: Flexibility exercises help improve the range of motion in the joints, allowing for a smoother and more fluid swing. Increased flexibility also reduces the risk of injury and helps you achieve a full backswing and follow-through.
Distance
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Strength training: Incorporating strength training exercises, particularly for the lower body and core muscles, can increase clubhead speed and power generation. Exercises like squats, deadlifts, and rotational movements improve muscular strength and explosiveness, allowing you to hit further and harder off the tee.
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Speed training: Implementing speed training drills, such as overspeed and underspeed swings, in combination with gym exercises can greatly improve the efficiency of your golf swing. For example, pairing these drills with explosive gym exercises like medicine ball slams, kettlebell swings, or plyometric jumps can enhance your capacity to generate power and speed during your swing.
Which Muscles Should Golfers Be Working
For strength training-based workouts, the chest, back, core, and legs should be the primary focus for golfers looking to improve their golf swing as these muscle groups provide the strength and stability needed for your swing.
Let’s look at how and why these muscles play a big part in optimising your golf swing:
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Core muscles: The core is made up of a group of muscles that stabilise your pelvis and spine, and they are essential for generating power and stability in your golf swing. This includes the obliques, which help with rotational movements during the swing, the transverse abdominis which stabilise the spine and pelvis during the swing, and the lower back muscles which help to maintain posture and prevent injury during the swing.
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Hip flexors: Support hip rotation and generate power in the swing.
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Gluteal muscles: Provide power and stability during the downswing and follow-through.
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Quadriceps and hamstrings: Help to maintain posture and generate power during the swing.
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Latissimus dorsi: Support as you rotate your shoulders during your swing - especially during the backswing.
Building strength, stability, and improving mobility in these muscles will help to deliver a stronger swing.
The Frequency Of Your Workouts
“How often you decide to train will depend on various factors”, explains Natalie.
“Your level of golf, frequency of play and where you are in a season will all influence how often you should train.”
“A lot of golfers spend most of their time on the course during the lighter/warmer months, whereas the average golfer, depending on their goals and other training, will be looking at 2-3 times a week”.
In addition to golf-specific training, Natalie recommends including some additional cardiovascular training for overall health and fitness, and activities like yoga or Pilates to help improve your flexibility and range of motion and reduce risk of injury.
Natalie's Recommended Home And Golf Workouts
The following workouts will help to build strength, power, and stability for a stronger golf swing. Make sure to do a warm up before each workout, and a cool down after. As you get stronger, increase the intensity of the exercises by adding more weight, reps, or time under tension.
Below, you’ll find Natalie’s recommend gym and home workout plans for golfers.
Golf Workout For Home
Natalie’s home workout focuses on building stability, coordination, and balance, and can be done at home (or anywhere you prefer). She explains:
“Tempo can be a great addition to a home workout routine, without adding weights or resistance.”
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Full plank with hand reaches
- Sets: 2
- Reps: 10
Start in a plank position with hands shoulder-width apart and body in a straight line from head to heels. While maintaining this position, extend your right arm forward until it is parallel to the ground. Return your right arm to the ground and repeat the movement with your left arm. You can make this easier by lowering your knees to the ground or starting with fewer reps. Ensure the body stays static with no rocking of hips. Engage core muscles throughout the exercise.
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- Sets: 2
- Reps: 10
Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top and then dropping them back to the floor. Keep your core engaged and avoid arching your back too much.
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Single leg balance
- Sets: 2
- Reps: 10
Stand on one leg with the opposite knee slightly bent. Focus on doing this for a few seconds on each side while maintaining balance. Keep your feet close to the ground, aiming to raise the knee gradually. Engage your core and focus on a steady breathing rhythm.
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Quadruped opposite arm/leg raise
- Sets: 2
- Reps: 10
Start on your hands and knees in a tabletop position. Lift one arm forward and the opposite leg backwards while keeping your back flat and core engaged. Your leg does not need to come up high off the ground. Lower back down to the floor before alternating with your opposite arm and leg. Focus on controlled movements and balance.
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Floor cobra
- Sets: 2
- Reps: 10
Lie face down on the floor with your arms extended by your sides. Lift your chest and arms off the ground while keeping your feet down. Avoid raising too high off the ground to prevent strain on your lower back. Hold and then lower gently back to the starting position, and focus on squeezing your shoulder blades together.
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- Sets: 2
- Reps: 10
Stand with feet shoulder-width apart. Take a large step to the side with one foot, keeping your chest up and back straight. Bend the knee of the stepping leg while keeping the other leg straight. Hold for a moment before pushing through the bent knee to return to standing. Build up from a sidestep with the extended leg if necessary. Be cautious of your lunge's depth to prevent overextension. Alternate sides for total reps performed.
Golf Gym Workout Plan
This golf workout routine can be performed in any gym and is specifically designed to improve your overall strength and power.
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- Sets: 3
- Reps: 8-10
- Form Description: Sit on a lat pulldown machine with your knees secured under the pads. Grasp the bar with an overhand grip wider than shoulder-width apart. Pull the bar down towards your chest while keeping your chest up and shoulders down. Hold and then carefully release back to starting, before repeating. Focus on engaging your upper back muscles as you pull the bar down.
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- Sets: 3
- Reps: 8-10
- Form Description: Sit or lie on a leg press machine with your feet shoulder-width apart on the platform. Push the weighted sled away from your body by extending your legs, keeping your back flat against the pad. Lower the sled back down with control, ensuring your knees do not lock out at the top of the movement.
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- Sets: 3
- Reps: 8-10
- Form Description: Sit on a seated row machine with your feet flat on the footrests. Grasp the handles with an overhand grip and sit tall with your chest up. Pull the handles towards your body, squeezing your shoulder blades together at the end of the movement. Keep the return movement controlled. Focus on keeping your elbows close to your sides throughout the exercise.
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- Sets: 3
- Reps: 8-10
- Form Description: Stand on one leg with the other leg extended in front of you. Squat down by bending your knee and lowering your body towards the ground, keeping your chest up and back straight. Then return to standing. Keep your elevated foot off the ground throughout the movement. Focus on maintaining balance and stability while performing the exercise.
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- Sets: 3
- Reps: 8-10
- Form Description: Stand with your feet shoulder-width apart, holding a weighted medicine ball in front of your torso. Rotate your torso forcefully to one side, slamming the ball into the ground next to your hip. Catch the ball on the bounce and repeat the movement on the opposite side. Focus on generating power from your core and maintaining a stable stance.
4 More Workouts To Improve Your Golf Swing
Looking for more golf workout exercises? These workouts also tackle the muscle groups needed to improve your golf swing.
Golf Workout With Weights To Improve Strength
The following exercises will help to build strength that translates to a better golf swing. For each exercise, start with a weight that challenges you but allows you to maintain proper form throughout each exercise.
If you find this workout too challenging to complete in one go, you can break up the exercises into two smaller workouts by choosing 4-5 exercises for each workout. Incorporate this golf workout routine 2-3 times per week to see improvements in your golf swing, or pair with some of the other workouts below each week.
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- Sets: 3
- Reps: 8-10
- How it helps: Builds shoulder strength for a consistent swing plane, leading to improved control and accuracy.
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- Sets: 3
- Reps: 10-12
- How it helps: Develops explosive power transfer crucial for a strong and efficient golf swing.
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- Sets: 3
- Reps: 8-10
- How it helps: Strengthens upper back muscles to maintain proper posture and spine angle during the swing.
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Medicine ball rotational throws
- Sets: 3
- Reps: 8-10
- How it helps: Enhances rotational power and coordination for increased clubhead speed and accuracy.
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- Sets: 3
- Reps: 12-15
- How it helps: Targets oblique muscles to improve core rotational strength, leading to greater power and stability in the swing.
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- Sets: 3
- Reps: 10-12
- How it helps: Strengthens lower body and improves lateral movement for enhanced balance and weight transfer in the swing.
Full Body Golf Workout
This is another gym-based workout that will work your whole body, helping you to build strength in most muscle groups and support your golfing technique.
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- Sets: 3
- Reps: 10-12
Hold a pair of dumbbells at shoulder height with your feet shoulder-width apart. Squat down by bending your knees and hips, keeping your chest up and back straight. Push through your heels to return to standing position.
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- Sets: 3
- Reps: 8-12
Assume a plank position with your hands shoulder-width apart and body in a straight line from head to heels. Lower your body by bending your elbows until your chest nearly touches the ground, then push back up.
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- Sets: 3
- Reps: 10-12 (each arm)
Hold a dumbbell in each hand and hinge at the hips with your knees slightly bent. Pull the dumbbells up towards your ribcage, squeezing your shoulder blades together. Lower dumbbells back down with control.
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- Sets: 3
- Reps: 12-15 (each side)
Hold a medicine ball with both hands and your arms extended overhead to one side. Rotate your torso and arms diagonally across your body, bringing the ball down towards the opposite hip. Return to the starting position and repeat on the other side.
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- Sets: 3
- Reps: 10-12 (each leg)
Stand tall with your feet hip-width apart, holding a pair of dumbbells by your sides. Step back with one leg and lower your body until both knees are bent at a 90-degree angle. Push through the front heel to return to a standing position. Alternate legs and repeat.
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- Sets: 3
- Reps: 8-10 (each leg)
Start in a plank position with your forearms on the ground and your body in a straight line. Lift one leg off the ground, keeping your hips level and core engaged. Hold for a few seconds, then the lower leg and repeat on the other side.
Finish with 5-10 minutes of light cardio to gradually lower your heart rate and then move on to some static stretches targeting the above muscle groups to help with recovery.
Golf Core Workouts
These exercises strengthen the muscles in your core, helping to provide a stable and powerful base for your golf swing.
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- Sets: 2
- Reps: 10
Start in a full plank position on your hands and toes, or knees if needed. Keep your body in a straight line from head to heels, engaging your core and glutes. Reach one hand forward at a time while maintaining stability and avoiding rotation or sagging of the hips.
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- Sets: 2
- Reps: 10
Lie on your back with knees bent and feet flat on the floor. Place your arms by your sides with palms facing down. Press through your heels to lift your hips towards the ceiling, squeezing your glutes at the top. Keep your back flat against the floor throughout the movement and avoid arching your lower back excessively. Hold for a moment before lowering to the starting position.
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Quadruped opposite arm/leg raise
- Sets: 2
- Reps: 10 (per side)
Start on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and knees under your hips. Engage your core to keep your spine neutral. Extend one arm forward and the opposite leg back simultaneously, maintaining balance and stability. Keep your hips level and avoid arching or rounding your back. Bring back to the starting position before repeating with the other arm and leg.
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- Sets: 2
- Reps: 10
Lie face down on the floor with your legs extended and feet hip-width apart. Place your hands under your shoulders with palms facing down. Inhale as you lift your chest and head off the floor, keeping your gaze forward and shoulders relaxed. Exhale as you lower back down with control, maintaining length in your spine and avoiding excessive tension in your neck and shoulders.
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Oblique twists (Russian twists)
- Sets: 2
- Reps: 12-15 (each side)
Sit on the floor with your knees bent and feet flat on the ground. Hold a weight or medicine ball with both hands in front of your chest. Lean back slightly and lift your feet off the ground, balancing on your sit bones. Twist your torso to one side, bringing the weight towards the floor beside your hip. Return to the centre and repeat on the opposite side, engaging your obliques throughout the movement.
Looking to mix up your core workouts? Check out our core and abs exercises hub for more ideas.
Golf Band Workout Routines
Band exercises are great for building functional speed into your golf swing. It’s not uncommon for golfers to skip this kind of exercise, but including them in your workout schedule could help to improve your swing distance and technique.
The golf band workouts below target key muscles involved in the golf swing, including the core, shoulders, back, and legs. Aim to include a mixture of these in your fitness routine 2-3 times per week.
Don’t be afraid to adjust the resistance level of the bands as needed to challenge yourself appropriately.
If you’re new to resistance bands, take a look at our bands exercises for beginners before starting.
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Band rotations
These rotations mimic the twisting motion of a golf swing, helping to improve rotational mobility and power transfer from the torso to the club.
- Stand with your feet shoulder-width apart and hold the resistance band with both hands.
- Start with the band at chest level and arms extended straight in front of you.
- Rotate your torso to the right, keeping your arms straight and core engaged.
- Return to the starting position and repeat on the left side.
- Perform 2-3 sets of 10-12 repetitions on each side.
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Band pull-aparts
Strengthening the muscles responsible for shoulder stability enhances the consistency and control of your swing, reducing the risk of injury and promoting better club control.
- Stand with your feet shoulder-width apart and hold the resistance band with both hands in front of you.
- Keeping your arms straight, pull the band apart by bringing your hands out to the sides.
- Squeeze your shoulder blades together as you pull the band apart.
- Slowly return to the starting position and repeat.
- Perform 2-3 sets of 12-15 repetitions.
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Band rows
Strengthening the upper back and shoulder muscles improves posture and helps maintain a stable spine angle throughout the swing, leading to more consistent ball striking.
- Secure the resistance band at waist height, or use a door anchor if available.
- Hold the band handles with both hands, palms facing each other, and step back to create tension in the band.
- Keeping your back straight, bend your elbows and pull the band towards your body, squeezing your shoulder blades together.
- Slowly release and return to the starting position.
- Perform 2-3 sets of 10-12 repetitions.
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Band squats
Strengthening the lower body muscles, particularly the glutes and quadriceps, increases stability and power in the lower body, helping to achieve more distance and control in your swing.
- Stand on the resistance band with your feet shoulder-width apart, holding the handles or ends at shoulder height.
- Keeping your chest up and core engaged, squat down by bending your knees and pushing your hips back.
- Keep tension in the band throughout the movement.
- Push through your heels to return to the starting position.
- Perform 2-3 sets of 12-15 repetitions.
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Band Palof press
The band pallof exercise targets the core muscles responsible for stability and rotation, helping to improve balance and control during the swing while reducing the risk of lower back injuries.
- Anchor the resistance band to a sturdy object at chest height.
- Stand sideways to the anchor point with the band in both hands, arms extended straight out in front of you.
- Keeping your core tight and hips square, press the band straight out in front of you.
- Hold for a moment, then return to the starting position.
- Perform 2-3 sets of 10-12 repetitions on each side.
If you’re interested in seeing other ways the gym can help with your sports performance, you can check out our guides to strength training for runners, how to train like a Premier League footballer or how the gym can boost your rugby skills. And if you’re not already a member of a gym, you can find a PureGym near you and become a member today.
