Strength Training Workouts · New program
Strength For Golfers
6 weeks to a stronger, more consistent swing
Golf rewards stability — a steady base, controlled rotation, and posture that holds up from the first tee to the eighteenth green. This gym program builds the strength behind a more repeatable swing.
Two structured sessions per week. Beginner-friendly progression from technique-focused weeks to your strongest work in week six.
Duration
6 weeks
Frequency
2× per week
Level
Beginner
Equipment
Gym
Built for golfers
Strength that transfers to the course
Random gym sessions do not fix a slice or a fatigued back nine. Strength For Golfers targets what actually matters — hip and glute drive, core control through rotation, and upper-back strength for setup posture.
Two gym sessions per week, progressive over six weeks. Find it under Routines → Made for golfers, or get it recommended when you tell the app you train for golf.
What you'll build
Strength where golfers need it most
Hips & glutes for power
Goblet squats, RDLs, and lunges build the lower-body strength that supports weight transfer and a stable base through your swing.
Core & anti-rotation
Dead bugs, side planks, shoulder taps, and Russian twists train you to rotate without losing posture or balance.
Upper-back posture
Rows, pulldowns, and reverse flies keep your setup tall and your shoulders healthy over a long round.
Program structure
Two workouts. Six weeks. Clear progression.
Weeks one and two focus on form at lighter loads. Weeks three and four turn up the stimulus. Weeks five and six add volume and optional face pulls — so you arrive at the course feeling strong, not stiff.
Lower Body & Core
Squat pattern, hinge, single-leg stability
- Goblet squats
- Dumbbell RDLs
- Lunges
- Single-leg glute bridges
- Dead bugs
- Side planks
Posture, Pull & Rotation
Upper back, anti-rotation, controlled rotation
- Leg press
- Dumbbell rows
- Lat pulldowns
- Reverse flyes
- Plank shoulder taps
- Russian twists
- Face pulls (weeks 5–6)
Golf foundations
Train off the course, play better on it
Whether you are new to strength training or returning after a layoff, Golf Foundations gives you a structured plan — not guesswork between range sessions and gym days.
Your first workout is free. Start the program, track your sets, and feel the difference in how you move through your swing.
In the app
Strength For Golfers
Find it under Routines → Made for golfers, or filter by Golfers.
Start Strength For Golfers today
Download Strength Training Workouts and open the Golf Foundations program — built for a stronger, more consistent game.
