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Get access to my Home Golf Fitness online training plan for beginners.

All sessions are recorded and delivered by TPI Golf Fitness Certified Coach - Joe Macro Golf



Build stability, balance and strength for a more consistent golf swing.


Reduce pain by building strength and resilience to the golf swing.


Build power and club head speed.


Building strength can reduce your chance of picking up injuries.

What are the key areas for golfers to build strength?

Golfers should work on large multi joint movements for both the lower and upper body.

How long should a golfers spend on fitness training?

Most golfers will see a positive effect from their training in 3 sessions of 30-45 minutes a week.

Is building muscle important for golfers?

Building muscle mass can be of benefit to golfers but the main focus of the training should be on building a stronger, more functional golfer.

Lifting Kettlebells


How do you train for golf?

Training for golf is becoming more popular but the benefits for a golfer who trains regularly is much broader than just hitting the ball further. Working on strength, stability, balance, coordination and activation of the key muscles and systems needed in the golf swing can give a golfer a significant advantage. As well as increasing swing speed, golfers can see improved swing mechanics, ball striking and consistency.

Why do golfers need to train?

Golf is a sport that requires a high levels of both skill and physicality. In order to be at a golfers highest ability, they require a body that is capable of matches their skill level. A golfer that is weak, unstable and inflexible will not be able to swing the golf club with their optimal speed, consistency and efficiency.


What happens if a golfer lacks strength and movement?

When a golfer lacks strength and movement we typically see poor efficiency, lack of consistency, swing compensations and slower swing speeds.

A restriction or weakness in a key area needed for the golf swing will force the golfer to make compensations. For example a limitation in hip rotation might lead the golfer to sway in the back swing to get around this restriction. This will vary from player to player and the negative impact on performance will differ depending on the golfers handicap. Better golfers will find ways around these restrictions more efficiently than high handicappers, however any adaptations that are needed may be causing some inconsistency in ball striking, sequencing or speed.

A golfer may also see a breakdown in stability. A restriction in one area of the body is often made up for by another area (typically one joint above or below the immobile joint). For example golfers with tight hips or torso may experience a lack of stability in the lower back. This lack of stability in a joint can lead the golfer to other issues like pain, injury and loss of power.

It would not be unusual for a golfer that lacks mobility or strength to experience pain after a round of golf. Typically the lower and mid back areas are susceptible to post round pain and stiffness due to the immobility of areas above and below.


What are the key areas for golfer to work on for strength?

When training a golfer should aim to increase their overall strength, power and stability. Golfers should work on large movements that train multiple areas of the body at the same time. Great exercises for golfers include squats, deadlifts, bench press, throws, rows and explosive jumps.


How is training for golfers performed?

A golfer should be aware to plan their training around their golf practice and golf play. Making sure workouts do not interfere with performance is a big struggle for golfers and often a main barrier for them to participate in strength training. Ensuring the training is done at the correct load and intensity will help the golfer get over this hurdle. Tougher workouts should be scheduled away from competition and play.


You can access to an downloadable pdf example training plan for golfers from tpi certified golf fitness coach Joe Macro Golf using the link below:


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