Content Summary

It's often overlooked that Arnold Palmer and Gary Player were the physical golf specimens of their time but when Tiger Woods arrived, he really changed the golfing landscape.

Tiger's golf fitness exercises were regularly reported on in the news and everyone equated his success out on the course with his physical fitness. He even trained with the Navy Seals at one point.

Today you primarily see "athletes" on the professional golf tours, both men and women, and they hit the ball a mile.

Back in the day,  pre Tiger Woods, exercise was an after thought. Not many players worried about their physique and partying was the norm after a round.

Don't get me wrong, there were great players then as well but not as fit as today's players so careers were shorter and driver and iron shots were not as long as today (technology has something to do with that as well).

So, should you be looking to elevate your golf game and gain a competitive edge on the course? My answer is, YES. Incorporating targeted golf workouts into your training regimen can make a significant difference in your performance.

Whether you're a seasoned player or just starting out, gym workouts for golfers are designed to enhance your strength, flexibility, and overall fitness, ultimately leading to improved swing mechanics and greater distance.

In this article, we will explore a range of golf-specific exercises that can help you refine your skills, lower your scores, and take your game to new heights.

Dumbbell Exercises to Improve Your Golf Swing

Dumbbell Squat and Twist

The dumbbell squat and twist is one of the best golf exercises in the gym to build up your rotational strength for your golf swing.

Begin with a dumbbell in your right hand and stand with your knees bent and feet shoulder-width apart. As you squat down, twist your torso to the right. Return to the starting position and repeat on the other side.

This is also a great workout for senior golfers.

Dumbbell Reverse Lunge and Twist

The dumbbell reverse lunge and twist exercise strengthens the glutes and improves your hip rotation.

Begin by holding a dumbbell in your right hand and step back with your right foot into a lunge position. Twist your torso to the right and return to the starting position. Repeat on the other side.

Dumbbell Single Leg Deadlift and Row

The dumbbell single-leg deadlift and row exercise builds strength and flexibility in your hamstrings and glutes.

Hold a dumbbell in your right hand, stand on your left leg with your right leg behind you.

Keep your back flat and hinge forward from your hips as you reach the dumbbell towards the floor. As you lift your torso back up, pull the dumbbell towards your chest, and return to the starting position. Repeat on the other side.

Medicine Ball Golf Workouts for Rotation and Power

Medicine Ball Russian Twist

The medicine ball Russian twist exercise targets your rotational muscles, including your obliques and lower back muscles.

Begin by sitting on the floor with your knees bent and feet flat on the floor. Hold the medicine ball at chest height, twist your torso to the right, and tap the medicine ball on the ground before rotating to the left and tapping the ball on the ground.

Medicine Ball Overhead Throw

The medicine ball overhead throw exercise builds power in your rotational muscles.

Start with your feet shoulder-width apart and hold the medicine ball at chest height. Move into a golf posture as you take the ball back behind your head. Explode up, extending your hips and throwing the ball forward as far as you can.

Medicine Ball Slams

The medicine ball slam exercise is excellent for building power and strength in your upper and lower body.

Begin with a medicine ball overhead and move into a squat position. As you stand up, slam the ball onto the floor in front of you. Catch the ball, return to the starting position, and repeat.

Leg Jumps to Improve Lower Body Power for More Leverage and Distance.

Single Leg Lateral Jumps

The Single Leg Lateral Jump is an exercise that focuses on developing power, agility, and balance. It's particularly beneficial for sports like golf where lateral movement and stability are key.

Stand on one leg, keeping your other foot off the ground. Your standing leg should be slightly bent at the knee for stability. Push off your standing foot and jump laterally (sideways) as far as you can. Try to land softly and under control on the opposite foot.

Vertical Jump

The Vertical Jump is a common exercise used to measure the power and explosiveness of an athlete, particularly in sports like basketball and volleyball but is also is great to build leg strength for golf as well.

In one explosive movement, swing your arms forward and upward, and push off the balls of both feet to jump as high as you can. Your body should be extended straight and tall at the peak of the jump.

Weight Training for Golfers: One Arm Cable Rotations

How to Do One Arm Cable Rotations?

Begin by standing sideways with your right side facing the cable machine, holding the cable with your right hand with your elbow slightly bent.

Keep your feet shoulder-width apart and knees bent as you rotate the cable to the left, keeping your hips squared and core engaged. Return to the starting position and repeat on the other side.

How Will One Arm Cable Rotations Improve Your Game?

One arm cable rotations strengthen your core muscles and improve your stability on the golf course.

These exercises help you maintain a straight line from your shoulders to your hips, leading to a better golf swing and improved posture.

What Other Muscles Do One Arm Cable Rotations Work?

In addition to your core muscles, one arm cable rotations also work your shoulders, upper back muscles, and obliques. These muscles are essential for maintaining proper golf posture and swing mechanics.

Cat & Camel

The Cat & Camel (also known as Cat-Cow) is a simple and effective exercise that improves flexibility and helps relieve tension in the lower back and core muscles.

Remember to move with your breath, exhaling as you round the spine and inhaling as you arch. This exercise is great for improving spinal flexibility and can be a good addition to any warm-up or cool-down routine.

How to Work on Your Lower Body for a Better Golf Swing

Exercises to Strengthen Your Glutes for a Better Swing

Your glutes are an essential part of your golf swing, helping to stabilize your hips and generate power. To strengthen your glutes, incorporate exercises such as squats, deadlifts, and lunges into your golf training program.

Why Is It Important to Do Golf Workouts?

Benefits of Golf Workouts for Your Game

Many golfers underestimate the importance of strength exercises for golf and incorporating them into their golf routine.

However, these workouts can help you improve your golf game significantly. Golf workouts can help build strength and flexibility, improve your swing speed, and add distance to your shots.

When done correctly and consistently, golf workouts can also help you maintain good posture and avoid injuries that could hinder your game.

How Often Should You Do Exercises for Your Golf Game?

The frequency of your workouts will depend on your fitness level and goals. However, it's generally recommended that golfers aim for at least two to three workouts per week that focus on upper and lower body strength training as well as rotational exercises to improve their swing.

I personally exercise 3-4 days per week and split my time between golf exercises at home and golf workouts in the gym. I also incorporate 4 mile walks to maintain cardio health.

It's important to remember to warm up and cool down before & after your workouts.

Best Golf Training Program for Golfers

How to Structure a Golf Training Program

The best golf training program is one that is tailored specifically to your needs and goals.

It should be a combination of strength training exercises and rotational drills that target the muscles used in your golf swing.

When structuring your program, it's essential to focus on increasing the strength and flexibility of your lower back, glutes, and hamstrings as they play a significant role in shaping your golf posture and improving your swing speed.

Exercises to Include in Your Golf Training Program

The best exercises to improve your golf game include dumbbell exercises to improve your swing and medicine ball workouts for rotation and power.

You should also incorporate weight training for golfers with one arm cable rotations and lower body exercises such as squats and lunges.

How Long Should Your Golf Training Program Last?

The length of your golf training program should be determined by your fitness goals and your golf level.

  1. Duration of Each Session: A typical golf workout session might last anywhere from 30 minutes to 2 hours, depending on the intensity and the focus of the workout. This could include a mix of strength training, flexibility exercises, and cardio.
  2. Frequency: Ideally, you should aim for at least 2-3 workout sessions per week. This allows for adequate recovery time between workouts, which is important for muscle growth and injury prevention.
  3. Overall Program Length: The length of the overall program can vary widely. If you're preparing for a specific event or season, you might follow a more intensive program for several weeks or months. If you're simply looking to maintain your fitness and improve your golf game, you might follow a more relaxed program on an ongoing basis.

Remember, the goal of a golf workout program is not just to improve your strength and flexibility, but also to improve your swing mechanics and reduce your risk of injury. It's always a good idea to work with a fitness professional or golf coach who can help design a program that's right for you.

Golf Workouts in the Gym - FAQ

What are golf workouts in the gym?

Golf workouts in the gym are basically strength training exercises that are designed to improve your overall golf game. 

The exercises may target specific muscles groups that are critical to the golf swing, or they may involve full body workouts to improve your overall fitness.

What are the benefits of golf workouts in the gym?

Golf workouts in the gym can help improve your golf game in many ways. They can help increase your swing speed, improve your grip, increase your range of motion, increase your stamina in golf and help improve your overall strength and fitness. You can also work on your flexibility for golf.

How do I design a golf strength training program?

Designing a golf strength training program can be a bit tricky. The program should focus on the specific muscles used in the golf swing, and should be tailored to your individual needs and fitness level. 

Consider working with a certified golf fitness trainer to determine the best program for you.

Do Squats and Lunges Help Your Golf Swing?

Yes, squats and lunges are excellent exercises for working on your lower body, building strength, and improving your golf posture and swing. 

These exercises also target your hip muscles, helping to improve your stability and generate more power in your swing.

How to Incorporate Lower Body Exercises into Your Golf Training Program?

To incorporate lower body exercises into your golf training program, aim to perform two to three exercises per session, focusing on two to three sets each. Allow for proper rest between sets and gradually increase the weight you're lifting as your strength improves.

With these exercises, you can build strength, improve your golf game, and enjoy a more active lifestyle. Like Tiger Woods said, "No matter how good you get, you can always get better, and that's the exciting part." So get out there and start working on your golf game today.

What is a 12-week golf workout program?

A 12-week golf workout program is a program that typically includes exercises that focus on developing the specific muscles needed for golf. The program is designed to be completed over a period of 12 weeks, with workouts taking place several times per week.

What are some workouts for golf swing speed?

There are many golf workout routines that can help improve your golf swing speed, including exercises that focus on building leg strength, upper body rotation, and core stability. 

Specific exercises may include weighted ball throws, one-leg squats, and rotational medicine ball exercises.

Is weight training for golfers over 50 effective?

Yes, weight training can be very effective for golfers over 50. In fact, strength training can help increase bone density and improve balance, both of which can help reduce the risk of injury and improve overall golf game.

What are some golf core exercises I can do in the gym?

There are many golf core exercises that can be done in the gym, including planks, Russian twists, and bicycle crunches. 

These exercises can help improve core strength and stability, which are important for generating power and maintaining posture during the golf swing.

What are TPI golf workouts?

TPI (Titleist Performance Institute) golf workouts are exercises that are specifically designed to target the muscles used in the golf swing. 

These workouts are developed by golf fitness trainers and are based on proven golf-specific exercise science.

What are some golf swing exercises I can do in the gym?

There are many golf swing exercises that can be done in the gym, including cable rotations, overhead medicine ball throws, and single-arm dumbbell swings. 

These exercises can help improve swing mechanics, generate power, and increase flexibility and range of motion.

Bonus Question - Is weight training for golfers over 60 safe?

Yes, weight training can be safe and effective for golfers over 60, as long as the exercises are tailored to their individual fitness level and health needs. Consider working with a certified golf fitness trainer to determine the best exercises for you.


By incorporating these targeted golf workouts into your training routine, you can enhance your game and achieve new levels of success on the course.

These exercises are designed to improve your strength, flexibility, and overall fitness, resulting in better swing mechanics and increased distance.

Whether you're a beginner or an experienced golfer, taking the time to prioritize your physical conditioning can have a significant impact on your performance.

So, seize the opportunity to refine your skills, lower your scores, and unlock your full potential with these game-changing exercises.

Remember, the key to becoming a better golfer lies in consistent practice and a commitment to improvement. So, lace up your shoes, grab your clubs, and embark on the journey to elevate your golf game to new heights.

The fairways await your improved swing, and with dedication and hard work, you can achieve greatness on the greens.

Thank you for visiting, and we hope to see you back soon!

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