Weight Training And Golf

weight training and golf

Besides Tiger Woods, there are not a lot of golfers who exude a muscular physique. Golf and weight lifting usually are not thought of together.

However, if you are looking at improving your golf game, you don’t need to rush out and purchase the latest club or sign up with the local pro for lessons.

One of the best things you can do for your golf game is to work on your body through weight lifting.


Weight lifting helps improve your strength, coordination, flexibility, balance and stability. Well, guess what… you need strength, coordination, flexibility, balance and stability to swing your golf club effectively!

Many golfers didn’t think of weight lifting for their golf game because they were concerned about getting bulky. Now people are realizing that you don’t need to get big and bulky if you weight lift to develop lean muscle. The tides are changing with recent estimates that 80 percent of PGA players’ weight train in some capacity.

Vijay Singh recently stated that if you want to vastly improve your driving distance, you need to do two things, strengthen your overall body and improve your range of motion. Combine these two things with good form and your balls will be flying monster distances.

Did you know that there are 32 major muscle groups involved in the golf swing? While training each of your muscles groups is important, there are specific areas that you may want to target. You want to ensure the exercises you are performing will indeed help your game.

Remember as well, that if you are weight lifting for golf, that in between sets, you need to complete a stretch for that muscle you were just working. By stretching in between sets, you are keeping the blood flowing to your muscle, which will ensure you maintain good flexibility and stamina. This technique also helps ensure you are adding lean muscle, not bulk.

The Core. The core refers to your mid-section and it is in the area that drives your swing and gives you power. Just think of all the abdominal muscles you engage when you complete your golf swing rotation.

Working your core muscles will help you drive the ball longer. In addition, having a strong core protects your back and could help you avoid future back injuries. Golf is a one sided sport since you always swing in the same direction. By weight training, you help undo the imbalances that your golf game can create. Serious golfers often have back injuries, which a stronger core can help protect.

To strengthen your core, be sure to choose exercises that work the upper, mid and lower abdominals. Work this area each time you exercise for around five to ten minutes.

The Back. Since you use almost every muscle in your back during your golf swing, a strong back is essential for good golfing. The seated row is a great exercise, which you can perform on a machine or with dumbbells. Sitting tall with your shoulders pulled back; pull the handles on the machine or your dumbbells toward you as if you were rowing. Return slowly to the starting position. You don’t want to go too quickly or you will end up using momentum instead of your muscles.

The Legs. Strong legs are important, as they are the foundation of your swing. You might not even realize how many leg muscles you are engaging throughout your golf swing. The single leg extension machine is a great exercise to work your thighs. From the seated position, extend your legs away from your body and then back to the starting position. Again, remember to lift and release slowly.

Another great exercise to strengthen your legs for golf is the dumbbell shoulder press. Some experts recommended choosing your weaker leg and work that one to help even yourself out. This exercise will strengthen your calf muscles, thighs and butt.

The Arms. Of course, strong arms come into play with golf, particularly with executing your shots from the rough and around the putting green. Your biceps get a workout just from everyday lifting of groceries, kids etc. In the gym, concentrate on working your shoulders and triceps. The triceps dip or kickback works well. For the shoulders, do a dumbbell shoulder press.

Weight lifting for golf is a great thing to improve your game. Just remember to stretch between your exercises and you will notice improved endurance, flexibility, stamina, coordination and of course strength! You will protect your back and decrease your chances for injury. So grab those weights and get yourself ready for the next golf season!


As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

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