Your Strength Training Guide for a Better Golf Game
Whether you’re an avid player or just someone who likes teeing off on the weekends, golf is a fun way to get some outdoor physical activity. But like any sport, golf carries a risk of injury. Taking the time to fit strength and mobility training geared toward golfers into your weekly routine can give you a more efficient swing, prevent overuse injuries, and improve your overall game.
A Plan Built for Golfers
Shane Thoreson, DPT, a physical therapist and golf specialist at СAPP’s Golf Clinic, shares a basic, three-day-a-week strength and mobility program that is ideal for amateur golfers. It focuses on:
- Core strength and stability
- Hip and thoracic spine mobility
- Rotational power
- Balance and coordination
- Lower body strength and endurance
Warm-Up
(Before Each Session – 5 to 10 minutes)
- Cat-Cow Stretch – 10 Reps
- World’s Greatest Stretch – 5 per side
- Shoulder Circles – 15 forward, 15 backward
- Bodyweight Squats – 15 reps
- Arm Wings with Torso Rotations – 15 seconds
Taking the time to properly warm up your body before strength training raises your heart rate and increases the blood flow to your muscles and joints. This gets them ready to work and reduces the risk of injury.
Day 1: Strength and Mobility
Strength (3 sets of 8 to10 reps)
- Goblet Squat
- Dumbbell Romanian Deadlift
- Push-Ups (knee or full)
- Bent-Over Dumbbell Row
- Plank Hold – 30 to 60 seconds
Mobility
- Open Books (T-spine rotation) – 10 per side
- 90/90 Hip Stretch – 30 seconds per side
- Standing Hip CARs (controlled articular rotations) – 5 slow reps per side
These exercises target areas that are essential for a strong golf swing, particularly the hips and thoracic spine.
“Golf requires efficient rotation, and the hips and thoracic spine are the primary joints built for that movement,” Thoreson says. “When mobility is limited in these areas, the body often compensates by overloading the lower back, shoulders, or knees, which may increase injury risk and limit swing efficiency.”
Day 2: Mobility and Power
Power (2 to 3 sets of 5 to 8 reps)
- Medicine Ball Rotational Slams
- Jump Squats or Broad Jumps
- Cable or Band Rotations (focus on speed)
Mobility
- T-Spine Extension Over Foam Roller – 10 reps
- Lunge with Rotation – 5 reps per side
- Shoulder Wall Slides – 10 reps
- Ankle Rockers – 15 per side
Optional: Light cardio like cycling or swimming for 20 minutes.
Building lower body and core strength and rotational power can help you have an explosive but controlled swing. The mobility exercises improve posture and flexibility in areas prone to injury after inefficient swings.
“Golf is fundamentally a ground-up sport,” Thoreson says, “meaning power is initiated from the lower body’s interaction with the ground, then transferred through the core to the upper body. A strong, stable core acts both as a conduit for that force and as a braking system to decelerate the body, creating the whip-like effect that generates club head speed.”
Day 3: Strength and Balance
Strength (3 sets of 8 to 10 reps)
- Split Squat or Reverse Lunge
- Single-Leg Romanian Deadlift (bodyweight or dumbbell)
- Overhead Dumbbell Press
- Bird-Dog – 10 reps per side (hold for 3 seconds)
Balance & Core
- Single-Leg Balance (eyes closed) – 20 seconds each
- Side Plank – 20 to 30 seconds each side
- Standing Pallof Press with Band – 10 reps per side
“Balance is crucial for both stability and power in the golf swing,” Thoreson says. “It enhances your ability to stay grounded and maintain control throughout the swing, especially during weight shifts and rotational movements.”
Optional Cool-down (5 minutes)
- Child’s Pose + Reach
- Supine Twist
- Diaphragmatic Breathing (1 to 2 minutes)
A cool-down gradually lowers your heart rate, which prevents dizziness that can occur when you suddenly stop exercising. Cooling down can also reduce muscle soreness.
You can make progress by gradually adding weight, reps, or sets to this program when you feel ready to do so. Staying consistent by doing these exercises two to three times per week will result in a more controlled and powerful swing and improved game.
