Golf exercises that work come down to strength, power and trunk control. Here is what to train, how often and what the research says.
Key takeaways
- Golf exercises should build strength first, then power, then mobility and trunk control.
- Two sessions a week of about 40 to 45 minutes is a sensible start.
- Give a program 8 to 12 weeks before you judge it.
- The research shows modest but real gains, with low certainty of evidence.
There are a lot of golf exercise videos out there. A surprising number involve standing on a wobble board while swinging a club. They are fun to watch, but not necessarily what moves the needle.
Here is how I would think about golf exercises. The goals are to hit it further, feel better in your back and hips, and keep playing.
What golf exercises should you train?
There are three buckets, in this order of importance:
- Strength, especially in your legs and hips. Your swing starts from the ground up.
- Power, meaning how quickly you can produce that strength. For example, jumps, medicine ball throws and fast, controlled rotation.
- Mobility and trunk control, so your hips and upper back can rotate. Your trunk also needs to handle the load.
You may have been told you just need to stretch more. However, flexibility on its own has not been strongly linked with swing speed. Mobility still matters for comfort and swing mechanics. It is rarely the whole answer.
What does a simple weekly golf gym workout look like?
Two sessions a week of around 40 to 45 minutes is a sensible starting point for most golfers. Something like:
- Squat or leg press. Build leg strength. Start lighter than you think.
- Hip hinge (deadlift or kettlebell swing variation). This trains the hips and back for the movement you use in your set-up.
- Row and press. Upper-body strength also gives balance around the shoulders.
- Rotational medicine ball throw. It also teaches you to produce force quickly through the trunk.
- Jump variation. Try a box jump or a countermovement jump, kept low-volume and well controlled.
- Side plank and a carry. This builds trunk endurance, which keeps your back happy late in the round.
Progress gradually. Add load when the last few reps feel controlled, not when your ego says so. Pair your sessions with our 10-minute golf warm-up routine. If you have not trained in years, get a movement check first.
Do you need a golf-specific program?
Probably a bit of both. In short, general strength work builds the engine. Then a few golf-specific movements help you use it. Examples are rotational throws and fast swings with a lighter club.
That is the idea behind LinksPRO, our golf strength and conditioning program. It starts with a comprehensive TPI golf movement and VALD golf performance assessment. The TPI golf movement assessment shows us which movements we need to optimise. Force plate testing shows where you are strong and where you are not. You can read more on the LinksPRO page. Or try a Golf Circuit Class to see what training feels like first.
How long until golf exercises make a difference?
Studies of golf strength programs usually run 8 to 12 weeks. So give it that long before you judge. However, most golfers feel better in their body sooner than they see yardage change.
What does the research say?
Do strength and conditioning programs improve golf performance?
A systematic review of strength and conditioning for golf (Ehlert, 2020) found 25 studies with a control group. Overall, significant findings averaged increases of 4 to 6.4 per cent in clubhead speed, ball speed and distance.
Is golf-specific training better than general strength training?
A review of resistance training methods (Uthoff and colleagues, 2021) compared three approaches. Combining general and golf-specific training seemed to beat general strength training alone. Average clubhead speed rose 4.1 per cent with the combination and 1.6 per cent with general training alone. Eight-week programs with golf-specific, fast movements were the most effective.
Which physical qualities link to clubhead speed?
A meta-analysis of physical characteristics and clubhead speed (Brennan and colleagues, 2024) pooled 20 studies. Lower and upper body strength, jump measures and upper-body explosive strength all tracked with clubhead speed. However, flexibility and balance showed no link. These are associations, not proof of cause.
Does physical training really add yardage?
A 2026 meta-analysis of 33 studies (Johansen and colleagues) covered 798 participants. In controlled studies, physical training improved clubhead speed, ball speed and distance. However, the authors rated the certainty of evidence as low.
What I take from that: strength and power training does seem to help. The gains are modest but real, so set your expectations accordingly. The evidence is good enough to act on, but not to promise exact yardage.
Where should you start with golf exercises?
If you are not sure where to begin, a SwingLAB assessment is a good first step. You can also book an appointment with us at Cromer.
This article is general information, not personal medical advice. If you have an injury, pain or a medical condition, check with a health professional. Do this before you start a new training program.
