Strength Training For Golf

Strength training for golf is important if you want to be at the top of your game. As different sports have different requirements, different strength training programs are used. However, it is typical for strength training, like in golf, to be done in a periodized manner.

Periodized simply means that strength training programs are broken down into phases within a year, with each of the phases focusing on a certain fitness development. The phases of strength training for golf are also successive, building upon the last one to work together and achieve desired results.

Parts of a strength training program

  • Early pre-season: golf players prepare for the year during this part, working towards bulking up and building functional strength. 
  • Late pre-season: building maximum power is the goal of this season. 
  • In season: peak condition is expected as the season starts because competitions and regular recreational golf are underway during this part. Whatever was achieved during the early and late pre-season parts of the program must be retained. 
  • Closed season: regular games are finished at this part of the program but golfers are expected to do light activities to prevent complete loss strength. While considered as the resting phase for golfers, gym work and cross training are still scheduled.

Approaches to strength training for golf

Strength training works for both veterans and amateurs or recreational players, with most golfers working quite well with two-phase programs that involve building muscle strength and power delivery. Golfers who play throughout the year are mainly focused though on power delivery.

If you happen to take a break that lasts longer than one month, you’re going to have to work on strength training again before powering up. The specifics of a program though will depend on the fitness level, goals, and resources of a golfer so it’s normal for programs to differ.

As with any kind of training program though, always make sure that you have your doctor’s permission before doing any activity. This is needed especially if you have any existing health condition or are under medication. Working at the right level of intensity not only ensures your safety but that you are at a level to achieve optimum results.

Some reminders

When strength training for golf, always make sure that you do stretching exercises first to prevent injuries. Stretching warms up your muscles so you avoid accidental tears when lifting heavy weights.

Speaking of weights, don’t force yourself to lift loads too heavy than what you are accustomed to too quickly. Work gradually to build strength, increasing the weights that you lift every week. This way, you still build strength without running the risk of hurting yourself.

When playing golf, always be mindful of your grip. Amateurs usually get injuries from improper club grips, along with poor swinging and lack of conditioning. Professionals, on the other hand, are prone to suffer from overuse injuries due to hours and hours of practice. Moderation is key but don’t stagnate. Know when to kick things a notch higher for proper training.

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