Workout guide

6 WeeksStrengthBeginner

Strength For Golfers

Golf rewards stability — a steady base, controlled rotation, and posture that holds up from the first tee to the eighteenth green. Golf Foundations is a six week gym block built for players who want strength that transfers to the course.

Run the same sessions inside Strength Training Workouts — preview each workout, track sets and load targets, and progress through six weeks of Lower Body & Core and Posture, Pull & Rotation training.

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Jump to program
Strength For Golfers program in the Strength Training Workouts routines list

Range time alone does not build the hip drive, core control, and upper-back strength behind a repeatable swing. This plan alternates lower-body and core work with posture and anti-rotation training, two sessions per week, with loads that progress from 50% toward 60% of your working max — plus extra volume in the final two weeks.

What this program trains

  • Hip and glute strength: goblet squats, Romanian deadlifts, and lunges build the lower-body base for weight transfer and power from the ground up.
  • Core and anti-rotation: dead bugs, side planks, shoulder taps, and Russian twists help you rotate without losing posture or balance.
  • Upper-back posture: rows, lat pulldowns, and reverse flyes support a tall setup position and shoulder health over a long round.
  • Shoulder-friendly rotation (weeks 5–6): face pulls add rear-delt work when volume increases in the final block.

How the six weeks are laid out

  • Two gym sessions per week — Lower Body & Core and Posture, Pull & Rotation, roughly 45–60 minutes each depending on rest.
  • Built-in warm-up sets on key lifts so you ramp load safely before working sets.
  • Weeks 1–2 at 50%: learn movement patterns with lighter loads and focus on form.
  • Weeks 3–4 at 60%: turn up the training stimulus while keeping lunges and core work controlled.
  • Weeks 5–6: add an extra working set on main lifts, increase core volume, and include face pulls on the upper-body day.

Who is this plan for?

Beginner golfers with gym access who want structured off-course work — weekend players, new members at the club, or anyone returning to strength training. You should be comfortable with basic squats, hinges, and single-leg work before adding load.

Why follow it in the app instead of from memory

Strength sessions fall apart when you lose track of warm-up sets, working weight, or which exercise comes next. Strength Training Workouts shows the full workout before you start — exercise notes, set targets, and load guidance — then logs every set as you go. Compare week one to week six without digging through notes.

Lower Body and Core workout preview with exercise list and coaching notes

Workout preview

See every exercise before you rack the bar

Each session lists sets, reps, and coaching notes — why goblet squats mirror your golf posture, why RDLs train the hinge pattern, and how anti-rotation core work supports your swing. Week descriptions tell you whether to prioritise quality or push load.

Strength Training Workouts routines list showing Made for golfers category

Guided sessions

Log sets, hit load targets, and move on

During the workout you tick off warm-up and working sets, enter weight, and see previous session numbers. Load targets (50–60% of 1RM on main lifts) keep progression honest without guessing each visit.

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Practical tips

  • Own the hinge. Controlled lowering on RDLs is where posterior-chain strength is built — do not rush the descent.
  • Stay braced on core work. Dead bugs and side planks train stability — quality beats speed every time.
  • Round day comes first. If legs are heavy before 18 holes, reduce load in the gym rather than pushing through.
  • Use the app's history. Previous weights per exercise remove guesswork and make week-six loads achievable.
  • Find it under Routines. Open Strength For Golfers under Made for golfers, or tell the app you train for golf during onboarding.

How the weeks build on each other

Weeks one and two teach patterns at lighter load. Weeks three and four raise intensity while keeping single-leg and core work sharp. Weeks five and six add volume and face pulls for a stronger finish. The full exercise list for every week is below — or open Strength For Golfers in Strength Training Workouts and start Week 1.

Complete Strength For Golfers schedule

Every exercise, set, and rep — exactly as programmed in Strength Training Workouts.

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Week 1

Your first week is about form, not fatigue. Use light weights, move slowly, and learn how each exercise connects to your golf swing.

Lower Body & Core

  1. Goblet Squat

    4 sets × 10 reps (1 warm-up set)

    Target 50% of your 1 rep max

    Sit back like you are settling into your golf posture. Chest up, knees tracking over your toes.

  2. Dumbbell Romanian Deadlift

    4 sets × 8 reps (1 warm-up set)

    Target 50% of your 1 rep max

    Hinge at the hips — the same pattern as your address position. Feel hamstrings and glutes, not your lower back.

  3. Dumbbell Lunge

    4 sets × 8–10 reps (1 warm-up set)

    Target 50% of your 1 rep max

    Single-leg strength for balance through your swing and walking 18 holes.

  4. Single-Leg Glute Bridge

    3 sets × 10–12 reps

    Drive through your heel. Strong glutes create more power from the ground up.

  5. Dead Bug

    3 sets × 8–10 reps

    Keep your lower back pressed down. Trains core control when your arms and legs move.

  6. Side Plank

    2–3 sets × 20–25 seconds each side

    Lateral stability for a more consistent swing plane.

Posture, Pull & Rotation

  1. Leg Press

    4 sets × 10–12 reps (1 warm-up set)

    Target 50% of your 1 rep max

    Push evenly through both feet — like grounding your weight in the downswing.

  2. Dumbbell Bent-Over Row

    4 sets × 10 reps (1 warm-up set)

    Target 50% of your 1 rep max

    Pull to your ribcage. A strong upper back helps you stay over the ball at address.

  3. Lat Pulldown

    4 sets × 10–12 reps (1 warm-up set)

    Target 50% of your 1 rep max

    Control the weight down. Supports posture and a stable top of your backswing.

  4. Dumbbell Reverse Fly

    4 sets × 12 reps (1 warm-up set)

    Target 50% of your 1 rep max

    Rear delts and upper back — great for shoulder health and a tall setup position.

  5. Plank With Shoulder Tap

    3 sets × 16–20 reps

    Do not let your hips sway. Anti-rotation work for a steadier swing.

  6. Russian Twist

    2–3 sets × 16–20 reps

    Target 50% of your 1 rep max

    Rotate from your ribcage, not your lower back.

Week 2

Repeat the same two workouts. You should feel more comfortable with the movements. Keep the same loads unless every rep looks clean — then add a small amount of weight.

Lower Body & Core

  1. Goblet Squat

    4 sets × 10 reps (1 warm-up set)

    Target 50% of your 1 rep max

    Sit back like you are settling into your golf posture. Chest up, knees tracking over your toes.

  2. Dumbbell Romanian Deadlift

    4 sets × 8 reps (1 warm-up set)

    Target 50% of your 1 rep max

    Hinge at the hips — the same pattern as your address position. Feel hamstrings and glutes, not your lower back.

  3. Dumbbell Lunge

    4 sets × 8–10 reps (1 warm-up set)

    Target 50% of your 1 rep max

    Single-leg strength for balance through your swing and walking 18 holes.

  4. Single-Leg Glute Bridge

    3 sets × 10–12 reps

    Drive through your heel. Strong glutes create more power from the ground up.

  5. Dead Bug

    3 sets × 8–10 reps

    Keep your lower back pressed down. Trains core control when your arms and legs move.

  6. Side Plank

    2–3 sets × 20–25 seconds each side

    Lateral stability for a more consistent swing plane.

Posture, Pull & Rotation

  1. Leg Press

    4 sets × 10–12 reps (1 warm-up set)

    Target 50% of your 1 rep max

    Push evenly through both feet — like grounding your weight in the downswing.

  2. Dumbbell Bent-Over Row

    4 sets × 10 reps (1 warm-up set)

    Target 50% of your 1 rep max

    Pull to your ribcage. A strong upper back helps you stay over the ball at address.

  3. Lat Pulldown

    4 sets × 10–12 reps (1 warm-up set)

    Target 50% of your 1 rep max

    Control the weight down. Supports posture and a stable top of your backswing.

  4. Dumbbell Reverse Fly

    4 sets × 12 reps (1 warm-up set)

    Target 50% of your 1 rep max

    Rear delts and upper back — great for shoulder health and a tall setup position.

  5. Plank With Shoulder Tap

    3 sets × 16–20 reps

    Do not let your hips sway. Anti-rotation work for a steadier swing.

  6. Russian Twist

    2–3 sets × 16–20 reps

    Target 50% of your 1 rep max

    Rotate from your ribcage, not your lower back.

Week 3

Turn up the training stimulus. Move to moderate loads on your main lifts. Still prioritise control on lunges and core work — that stability carries straight to the course.

Lower Body & Core

  1. Goblet Squat

    4 sets × 10 reps (1 warm-up set)

    Target 60% of your 1 rep max

    Sit back like you are settling into your golf posture. Chest up, knees tracking over your toes.

  2. Dumbbell Romanian Deadlift

    4 sets × 8 reps (1 warm-up set)

    Target 60% of your 1 rep max

    Hinge at the hips — the same pattern as your address position. Feel hamstrings and glutes, not your lower back.

  3. Dumbbell Lunge

    4 sets × 8–10 reps (1 warm-up set)

    Target 60% of your 1 rep max

    Single-leg strength for balance through your swing and walking 18 holes.

  4. Single-Leg Glute Bridge

    3 sets × 10–12 reps

    Drive through your heel. Strong glutes create more power from the ground up.

  5. Dead Bug

    3 sets × 8–10 reps

    Keep your lower back pressed down. Trains core control when your arms and legs move.

  6. Side Plank

    2–3 sets × 20–25 seconds each side

    Lateral stability for a more consistent swing plane.

Posture, Pull & Rotation

  1. Leg Press

    4 sets × 10–12 reps (1 warm-up set)

    Target 60% of your 1 rep max

    Push evenly through both feet — like grounding your weight in the downswing.

  2. Dumbbell Bent-Over Row

    4 sets × 10 reps (1 warm-up set)

    Target 60% of your 1 rep max

    Pull to your ribcage. A strong upper back helps you stay over the ball at address.

  3. Lat Pulldown

    4 sets × 10–12 reps (1 warm-up set)

    Target 60% of your 1 rep max

    Control the weight down. Supports posture and a stable top of your backswing.

  4. Dumbbell Reverse Fly

    4 sets × 12 reps (1 warm-up set)

    Target 60% of your 1 rep max

    Rear delts and upper back — great for shoulder health and a tall setup position.

  5. Plank With Shoulder Tap

    3 sets × 16–20 reps

    Do not let your hips sway. Anti-rotation work for a steadier swing.

  6. Russian Twist

    2–3 sets × 16–20 reps

    Target 50% of your 1 rep max

    Rotate from your ribcage, not your lower back.

Week 4

Same structure as last week. Focus on balance during single-leg work and keeping your core braced on rows and RDLs — that is what transfers to a steadier swing.

Lower Body & Core

  1. Goblet Squat

    4 sets × 10 reps (1 warm-up set)

    Target 60% of your 1 rep max

    Sit back like you are settling into your golf posture. Chest up, knees tracking over your toes.

  2. Dumbbell Romanian Deadlift

    4 sets × 8 reps (1 warm-up set)

    Target 60% of your 1 rep max

    Hinge at the hips — the same pattern as your address position. Feel hamstrings and glutes, not your lower back.

  3. Dumbbell Lunge

    4 sets × 8–10 reps (1 warm-up set)

    Target 60% of your 1 rep max

    Single-leg strength for balance through your swing and walking 18 holes.

  4. Single-Leg Glute Bridge

    3 sets × 10–12 reps

    Drive through your heel. Strong glutes create more power from the ground up.

  5. Dead Bug

    3 sets × 8–10 reps

    Keep your lower back pressed down. Trains core control when your arms and legs move.

  6. Side Plank

    2–3 sets × 20–25 seconds each side

    Lateral stability for a more consistent swing plane.

Posture, Pull & Rotation

  1. Leg Press

    4 sets × 10–12 reps (1 warm-up set)

    Target 60% of your 1 rep max

    Push evenly through both feet — like grounding your weight in the downswing.

  2. Dumbbell Bent-Over Row

    4 sets × 10 reps (1 warm-up set)

    Target 60% of your 1 rep max

    Pull to your ribcage. A strong upper back helps you stay over the ball at address.

  3. Lat Pulldown

    4 sets × 10–12 reps (1 warm-up set)

    Target 60% of your 1 rep max

    Control the weight down. Supports posture and a stable top of your backswing.

  4. Dumbbell Reverse Fly

    4 sets × 12 reps (1 warm-up set)

    Target 60% of your 1 rep max

    Rear delts and upper back — great for shoulder health and a tall setup position.

  5. Plank With Shoulder Tap

    3 sets × 16–20 reps

    Do not let your hips sway. Anti-rotation work for a steadier swing.

  6. Russian Twist

    2–3 sets × 16–20 reps

    Target 50% of your 1 rep max

    Rotate from your ribcage, not your lower back.

Week 5

Push a little further. Add an extra working set on your main lifts and increase core volume slightly. You should feel stronger walking up to the tee.

Lower Body & Core

  1. Goblet Squat

    5 sets × 10 reps (1 warm-up set)

    Target 60% of your 1 rep max

    Sit back like you are settling into your golf posture. Chest up, knees tracking over your toes.

  2. Dumbbell Romanian Deadlift

    5 sets × 8 reps (1 warm-up set)

    Target 60% of your 1 rep max

    Hinge at the hips — the same pattern as your address position. Feel hamstrings and glutes, not your lower back.

  3. Dumbbell Lunge

    5 sets × 8–10 reps (1 warm-up set)

    Target 60% of your 1 rep max

    Single-leg strength for balance through your swing and walking 18 holes.

  4. Single-Leg Glute Bridge

    3 sets × 10–12 reps

    Drive through your heel. Strong glutes create more power from the ground up.

  5. Dead Bug

    3 sets × 8–10 reps

    Keep your lower back pressed down. Trains core control when your arms and legs move.

  6. Side Plank

    2–3 sets × 20–25 seconds each side

    Lateral stability for a more consistent swing plane.

Posture, Pull & Rotation

  1. Leg Press

    5 sets × 10–12 reps (1 warm-up set)

    Target 60% of your 1 rep max

    Push evenly through both feet — like grounding your weight in the downswing.

  2. Dumbbell Bent-Over Row

    5 sets × 10 reps (1 warm-up set)

    Target 60% of your 1 rep max

    Pull to your ribcage. A strong upper back helps you stay over the ball at address.

  3. Lat Pulldown

    5 sets × 10–12 reps (1 warm-up set)

    Target 60% of your 1 rep max

    Control the weight down. Supports posture and a stable top of your backswing.

  4. Dumbbell Reverse Fly

    5 sets × 12 reps (1 warm-up set)

    Target 60% of your 1 rep max

    Rear delts and upper back — great for shoulder health and a tall setup position.

  5. Plank With Shoulder Tap

    3 sets × 16–20 reps

    Do not let your hips sway. Anti-rotation work for a steadier swing.

  6. Russian Twist

    2–3 sets × 16–20 reps

    Target 50% of your 1 rep max

    Rotate from your ribcage, not your lower back.

  7. Face Pull

    3 sets × 15 reps (1 warm-up set)

    Target 50% of your 1 rep max

    Shoulder-friendly rear-delt work for healthier rotation.

Week 6

Your strongest week. Move with intent on every rep, but never sacrifice form. After this week, ease off gym volume before your next block or competitive season.

Lower Body & Core

  1. Goblet Squat

    5 sets × 10 reps (1 warm-up set)

    Target 60% of your 1 rep max

    Sit back like you are settling into your golf posture. Chest up, knees tracking over your toes.

  2. Dumbbell Romanian Deadlift

    5 sets × 8 reps (1 warm-up set)

    Target 60% of your 1 rep max

    Hinge at the hips — the same pattern as your address position. Feel hamstrings and glutes, not your lower back.

  3. Dumbbell Lunge

    5 sets × 8–10 reps (1 warm-up set)

    Target 60% of your 1 rep max

    Single-leg strength for balance through your swing and walking 18 holes.

  4. Single-Leg Glute Bridge

    3 sets × 10–12 reps

    Drive through your heel. Strong glutes create more power from the ground up.

  5. Dead Bug

    3 sets × 8–10 reps

    Keep your lower back pressed down. Trains core control when your arms and legs move.

  6. Side Plank

    2–3 sets × 20–25 seconds each side

    Lateral stability for a more consistent swing plane.

Posture, Pull & Rotation

  1. Leg Press

    5 sets × 10–12 reps (1 warm-up set)

    Target 60% of your 1 rep max

    Push evenly through both feet — like grounding your weight in the downswing.

  2. Dumbbell Bent-Over Row

    5 sets × 10 reps (1 warm-up set)

    Target 60% of your 1 rep max

    Pull to your ribcage. A strong upper back helps you stay over the ball at address.

  3. Lat Pulldown

    5 sets × 10–12 reps (1 warm-up set)

    Target 60% of your 1 rep max

    Control the weight down. Supports posture and a stable top of your backswing.

  4. Dumbbell Reverse Fly

    5 sets × 12 reps (1 warm-up set)

    Target 60% of your 1 rep max

    Rear delts and upper back — great for shoulder health and a tall setup position.

  5. Plank With Shoulder Tap

    3 sets × 16–20 reps

    Do not let your hips sway. Anti-rotation work for a steadier swing.

  6. Russian Twist

    2–3 sets × 16–20 reps

    Target 50% of your 1 rep max

    Rotate from your ribcage, not your lower back.

  7. Face Pull

    3 sets × 15 reps (1 warm-up set)

    Target 50% of your 1 rep max

    Shoulder-friendly rear-delt work for healthier rotation.

Frequently asked questions

How often should golfers strength train?+

This plan uses two gym sessions per week — enough to build strength and stability without stealing recovery from practice rounds. Space sessions at least 48 hours apart when possible, and ease off the week before a tournament if legs feel heavy.

What does “target 50% of 1RM” mean in the app?+

It is a guide for choosing working weight on your main lifts. After warm-up sets, pick a load you could lift for roughly twelve reps with good form. The app tracks your weights set by set so you can progress week to week.

Do I need a full gym for Strength For Golfers?+

Most exercises use dumbbells, a leg press machine, and a cable stack for pulldowns and face pulls. Goblet squats, rows, and core work need minimal equipment — a typical commercial gym covers everything.

Is this program for beginners?+

Yes. Weeks one and two emphasise form at lighter loads. The plan progresses gradually over six weeks so you learn the movements before intensity climbs.

Can I play golf while following this plan?+

Absolutely. Treat gym sessions as support for your game — not competition with it. If a round left your legs tired, reduce load in the gym rather than pushing through.

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Start Strength For Golfers in the app

Install Strength Training Workouts, open the Golf Foundations program, and build the strength behind a more consistent swing.

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