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Golf conditioning workout
Golf demands hip and trunk rotation, stability and swing control. Good conditioning helps you perform better and lowers the risk of injuries, which in this sport often affect the lower back, elbow and shoulder.
This plan adds 2 days a week to your sport training: one for strength and one for power, agility and injury prevention. In competition season, lower the volume so you arrive fresh for games.
Sample plan
Session 1
- Goblet squat · 3 sets × 10 reps
- Dumbbell Romanian deadlift · 3 sets × 10 reps
- Dumbbell row · 3 sets × 10 reps
- Side plank · 2 sets × 30 s
Session 2
- Controlled trunk rotation with a band · 3 sets × 10 reps
- Hip flexor stretch · 2 sets × 30 s
- Gentle seated twist · 2 sets × 20 s
- Single-leg stand · 2 sets × 30 s
Key tips
- Always warm up for 10 minutes with mobility and light jogging.
- Leave at least 48 hours between the strength session and a game.
- If you're injured, see a sports physiotherapist before following this plan.
Frequently asked questions
How many days a week should I do golf conditioning?
Two days is usually enough on top of sport training. In season, one or two lighter sessions.
Will strength training make me slower at golf?
No: well programmed, strength training improves power, speed and injury resistance.
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