Golf Magazine

A Golfer’s Ultimate Guide to Strength Training - Guest Post

By Golfforbeginners
golfer taking a swing Just as with any sport, your performance on the golf course can improve by building your strength. 

However, as a golfer, you must be careful to develop the strength of your bones as well as your muscles. For that reason, golfers should follow a full-body approach to strength training.

Playing golf involves control over the entire body. Each movement requires the contraction of some muscles combined with the relaxation of others and the deployment of others to give stability.

A natural full-body approach will give golfers more endurance, so reducing fatigue and lessening the risk of injury while building strength. Concentrating on just certain muscles could cause a muscle imbalance and actually deteriorate your game by interfering with the natural ability of your body to play good golf.

Most weightlifting programs just concentrate on building bulk; however, mass and strength are not directly related.

For a golfer, bulk is not an asset, and, in fact, it could interfere with the style and smoothness of your swing. One of the best exercises for building full-body strength is lifting a heavy weight from the ground, then to above your waist, shoulders and finally above the head. Get down to the gym and learn how to do this correctly under the guidance of a qualified weight trainer.


strength training
When done right, this lifting motion causes muscle contractions throughout the entire body, as well as providing gravitational stimulus to strengthen your bones. You don’t need to repeat the lift many times, but you should increase the weight gradually.

Repeating a movement until you feel fatigue can cause bone, joint, tendon, and ligament problems and increase the risk of injury. Fatigue can also cause bad posture and gait which a golfer definitely does not want.

So, aim to do a maximum of six repetitions with a weight to safely build muscle and bone strength without bulking and fatigue. 

You should use a bar with about 80-percent of your maximum one-time lift weight. Aim to do four sets, but do not over-stress your body. Allow your muscles time to recover- at least three minutes, between each set. Lift quickly, smoothly and correctly, always thinking about your technique and safety, and stop before significant fatigue develops.

While down at the gym, don’t bother with the high-tech machines you see there. These are designed to build muscle mass by concentrating on certain muscles groups at a time and have little use for a golfer unless you need to rehabilitate a particular area following an injury.


The treadmill, however, can be a useful way to get some aerobic exercise. Aim to raise your heart-rate, but not too dramatically. Increasing your aerobic activity will improve your stamina and help you to maintain a healthy weight. The treadmill is a good way to warm up before doing some weights. Then do two to four sets of deadlifts with the barbell and repeat five times. Follow this with the same number of squats. Round-off your workout with another short stint on the treadmill. 
READ: Golf Tips for Warming Up and Increasing Power If You Have an Injury

A kettlebell workout is a great exercise option for golfers who want to increase their strength and endurance. 

Kettlebells offer a serious full-body workout, especially the all-important shoulders and lower back muscles as well as the legs. It also increases grip strength. Kettlebells offer a convenient way to get some strength training with a safe, simple-to-use, and relatively inexpensive piece of equipment which you can use at home.

To increase the benefits of your strength training, eat a well-balanced diet, take daily walks, and get a good night’s sleep of between 7-8 hours every night. 

Johanna Cider is a New Zealand-based writer who is passionate about anything related to fitness and healthy living. She usually includes running and yoga in her daily workouts. See more of Johanna’s work here.
Image Source: Unsplash

You Might Also Like :

Back to Featured Articles on Logo Paperblog

These articles might interest you :

  • Big Food Giants Manipulate Public Health Policy in China

    Food Giants Manipulate Public Health Policy China

    Coca-Cola is at it again. As soda sales decline in the United States and Europe, beverage companies look to emerging economies like China for growth. And, it... Read more

    The 15 January 2019 by   Dietdoctor
    DIET & WEIGHT, HEALTH, HEALTHY LIVING, MEDICINE
  • Jewellery for a Precious You

    Jewellery Precious

    Jewellery is always close to a woman’s heart. It completes her look and boost confidence. Considering the changing trends in jewellery fashion, it becomes... Read more

    The 15 January 2019 by   Dr.jenifer Sayyed
    LIFESTYLE
  • Rajshri Productions’ Next Is A Film On Friendship | Hum Chaar | Trailer

    Abhishek Dixit’s debut feature film Hum Chaar is a Bollywood film made under the banner of Rajshri’s film. Hum Chaar is written and directed by Abhishek Dixit. Read more

    The 15 January 2019 by   Themoviean
    ENTERTAINMENT, MOVIES
  • Saint Paul the First Hermit

    Saint Paul First Hermit

    Today is the feast day of Saint Paul the hermit. This is a sweet and delicate Oatmeal Bread topped with rolled oats and naturally sweetened with agave. Saint... Read more

    The 15 January 2019 by   Veronica46
    FOOD & DRINK, RECIPES
  • Irupathiyonnaam Noottaandu | Teaser | Pranav Mohanlal | Arun Gopy

    Arun Gopy’s Irupathiyonnaam Noottaandu is an upcoming Malayalam action-drama feature film starring Pranav Mohanlal and Zaya David in the lead roles. Read more

    The 15 January 2019 by   Themoviean
    ENTERTAINMENT, MOVIES
  • A Year Of Body Positivity

    Year Body Positivity

    Last January, as I sat there on New Years eve all set to make the same old resolutions I've made year after year for as long as I can remember, I realised how... Read more

    The 15 January 2019 by   Sparklesandstretchmarks
    DIARIES, SELF EXPRESSION
  • Garden Bloggers Bloom Day – Jan 2019

    Garden Bloggers Bloom 2019

    Euphorbia rigidaWhen I went out to take the photos for this blog post I was surprised at how much was in flower dotted around the garden. Read more

    The 15 January 2019 by   Patientgardener
    GARDENING, HOME

Magazines