Written by Chris Mercanti
Golf may not be the first sport that comes to mind when you think of strength training, but as a personal trainer, I can tell you that a well-structured weight training program can drastically improve your game. The average golfer, especially amateur players, can see significant benefits in driving distance, accuracy, endurance, and injury prevention by incorporating resistance training into their routine.
Additionally, walking instead of riding and making smart nutritional choices on the course can turn golf into a complete fitness activity. Let’s dive into how strength training can help you shoot lower scores and feel better while doing it.
Why Strength Training Matters for the Amateur Golfer
Many amateur golfers believe that golf is purely a skill-based game and that lifting weights might make them too “bulky” or stiff, potentially hurting their swing. This is a common myth. In reality, a strong, flexible body allows you to generate more power, maintain better posture, and sustain endurance over 18 holes.
The Key Benefits of Strength Training for Golfers:
1. Increased Power for a Longer Drive – Studies show that strength training can increase driving distance by 10-15% over time (NSCA Journal). A stronger chest, shoulders, and core help create more force in the swing.
2. Better Stability and Balance – Squats, deadlifts, and lunges strengthen your lower body and core, leading to better balance throughout your swing.
3. Injury Prevention – Strengthening muscles and joints reduces the risk of common golf injuries, such as lower back pain, golfer’s elbow, and shoulder strain.
4. Improved Stamina on the Course – A stronger body doesn’t fatigue as easily, helping you maintain focus and technique deep into your round.
5. Better Swing Consistency – Strength training improves muscle coordination, which leads to a more repeatable and controlled swing.
The Best Strength Exercises for Golfers
As a trainer, I always recommend a well-rounded approach to strength training that improves mobility, stability, and power. The following exercises target the muscles used in a golf swing while promoting flexibility and injury resistance.
1. Bench Press for Upper Body Power
Many people don’t associate the bench press with golf, but strong pecs, triceps, and shoulders help with arm stability and club control. A more powerful upper body allows you to generate greater swing speed without losing control.
2. Squats for Leg and Core Stability
Your lower body is the foundation of your golf swing. Stronger legs mean better balance, more stability through the swing, and increased force transfer from the ground up.
3. Biceps Training for Grip Strength and Club Control
Grip strength is a crucial component of golf that is often overlooked. Stronger biceps and forearms allow you to maintain a steady, controlled grip throughout the round, preventing fatigue.
How to incorporate it: 2-3 sets of curls (hammer curls, barbell curls) for 10-12 reps.
4. Rotational Core Training for Swing Power
Your core is responsible for generating rotational power. Medicine ball twists, cable rotations, and landmine presses mimic the rotational movement of the golf swing and enhance power transfer.
How to incorporate it: 3 sets of 10-12 reps of rotational exercises.
Walking vs. Riding: The Hidden Fitness Benefit of Golf
One of the simplest ways to turn golf into a better workout is to walk instead of ride. The average golfer who walks an 18-hole course burns between 1,400 and 2,000 calories, depending on factors like terrain and carrying vs. pushing a bag (Harvard Health).
Why Walking Is the Better Option:
✔️ Improves endurance and cardiovascular health
✔️ Burns more calories and aids in weight management
✔️ Enhances lower body strength and stability
✔️ Improves focus and mental sharpness by keeping your body engaged
For amateur golfers, walking also allows for better course management, as you become more aware of the layout and strategic shot selection.
Nutrition & Hydration: Fueling Your Performance on the Course
A round of golf can last 4-5 hours, making proper nutrition and hydration essential to sustain energy levels.
Smart Nutrition Tips for Golfers:
Pre-Round Meal: Eat a balanced meal with protein, healthy fats, and slow-digesting carbs (e.g., eggs and avocado on whole grain toast).
On-Course Snacks: Opt for nuts, fruit, protein bars, or jerky instead of sugar-filled snacks.
Hydration: Drink at least 16-24 oz of water before teeing off and sip throughout the round. Avoid beer and sugary sports drinks as they lead to dehydration and energy crashes.
Conclusion: Strength, Endurance, and Smarter Choices for a Better Golf Game
As a personal trainer, I’ve worked with golfers who saw dramatic improvements in their performance simply by incorporating strength training, walking the course, and focusing on nutrition.
➡️ Stronger muscles lead to more powerful, controlled swings.
➡️ Walking increases endurance, helping you play strong through all 18 holes.
➡️ Better nutrition keeps you energized and focused.
For amateur golfers looking to level up their game, hitting the gym is just as important as hitting the range. Add these training tips to your routine, and you’ll see noticeable improvements in both your scores and your overall health.
Ready to take your golf fitness to the next level? Let’s build a customized plan for you!