Connect with us

Opinion & Analysis

Research shows 5 main benefits of strength training for golf

Published

on

To finally end the myth that strength training is bad for golfers, I researched and analyzed over 130 scientific studies.

This way, the next time a sports commentator wants to criticize a golfer for “working out too much,” there is hard evidence to push back with.

The full research on strength training for golf goes into the details of all the cited studies, but there are five main takeaways that you should be aware of.

The research showed that strength training helps golfers

1. Get more distance on their drives and iron shots

What was impressive about the research was that it was consistent. All golfers saw significant increases in drive distances from strength training. The age, level of competition, physical fitness, and training experience of golfers didn’t matter.

General, maximal, and explosive strength of golfers are directly correlated with driving distance. Meaning traditional, full-body strength training routines are simple and effective options.

The research showed that core and grip strength was incredibly important as well. Multiple studies found that they have a direct correlation with greater drive, iron, and carry distance.

One study actually put it to the test in elite Korean golfers. One group did core training only for eight weeks while the other did the same core training with strength training of the non-dominant arm. The first group saw their drive distance improve by 4.8 percent and the second improved by 10.9 percent. Further highlighting the importance of these two critical muscle groups.

2. Develop a faster, stronger, and more explosive swing

There is a wide range of variables that determine the overall power of your swing.

The research showed that over 6-12 weeks of strength training golfer’s significantly developed their:

  • lead arm speed and acceleration
  • clubhead speed
  • total rotational power, force, and velocity

What is interesting is that many studies favored non-specific strength training over golf-specific forms of training.

For example, an 18-week study had groups of golfers spend preseason training either doing golf-specific strength training or traditional strength training.

Both groups saw significant improvements. Except, the traditional strength training group saw greater improvements in driving distance and swing speed.

3. Improve performance on the green, distance control, and accuracy

One interesting benefit of working out is that you gain greater control of your muscles and body. That is because engaging your muscles in this way helps to improve neuromuscular function and proprioception.

Two factors that empower golfers to more effectively control their body movement and the amount of power put into each swing.

This is why when two professional golfers spent six weeks of strength training, they were able to improve their accuracy by 3.3 and 5.07 meters respectively.

Additionally, when D1 collegiate golfers trained for 11 weeks, they experienced an impressive 29.6 percent improvement in putting distance control.

On top of this, studies demonstrated that golfers having greater muscle strength and endurance were connected with having a shorter 1st putt distance.

Altogether, you are more likely to put the ball on the green, have shorter putts, and leave the ball closer to the hole if you don’t hit your first putt.

4. Maintain and improve flexibility

Many people still believe that working out with weights is going to make you inflexible, like some muscle-bound bodybuilder.

This belief is unfounded. That is because studies have shown that strength training not only maintains flexibility, but it also improves it significantly.

In fact, strength training outperformed static stretching and was just as effective as flexibility training at maintaining and improving flexibility.

5. Reduce the chance of golf-related injuries

60 percent of professional golfers and 40 percent of amateur golfers experience an injury each season.

Due to the level of torque and stress put on the body from the golf swing, the most common injuries are in the shoulders, elbows, wrists, and lower back.

Studies have shown that strength training is able to reduce sport-specific injuries by as much as 33 percent. It also reduced the chance of injuries from overuse, which is common in golf, by 50 percent.

5 Comments

5 Comments

  1. geohogan

    Mar 14, 2020 at 11:16 am

    Ball speed is directly related to efficiency of the kinematic sequence, not muscle power.

    The source of power in the golf swing derives from rotation of the torso.
    Clubhead speed from the kinematic sequence is dependent upon deceleration of proximal resulting in acceleration of the distal. eg deceleration of the torso, results in acceleration of the arms. Deceleration of the arms results in the acceleration of the golf club. The arms and club are levers, with wrists being free hinges.

    There are countless examples of excessive strength training, muscle building resulting in physical injury, primarily lower back problems. Just as putting a NASCAR engine in a VW jetta, creates imbalance, so does excessive upper body muscle over burden the tiny portion of the spine fused to the pelvic basin.g

    eg Tiger Woods, Rory McIlory, Jason Day, etc etc. Soon to follow Bryson?

  2. Jifmoli

    Mar 9, 2020 at 5:32 am

    Will find out soon enough, as I just joined a gym again after many years of neglect. I believe it though, as when I started golf in 2011, and was going to the gym regularly and I hit it longer with old clubs than I can now with modern distance clubs despite that my swing mechanics are much better now.

    I do believe that stretching is important especially upper and lower body rotation, as traditional weightlifting does not really incorporate that. So I will maintain my short yoga routine.

  3. Brandon

    Mar 8, 2020 at 11:11 am

    I’m 38 and can bench 300lbs and deadlift 415. My flexibility has gone way downhill as my upper body has grown and I can no longer get to parallel or beyond in my backswing. Although I’m much stronger now than I was in my early 20’s, I’ve probably lost about 10 yards with my driver.

    • Prime21

      Mar 9, 2020 at 11:31 am

      Get your #’s, specifically your Attack Angle. I would wager a guess that it is negative and that it what is robbing you of your distance more than anything. Change that # to positive and you’ll get your 10 yards back + in no time!

      • geohogan

        Mar 14, 2020 at 12:58 pm

        Damage to soft tissue by excessive weight lifting, can permanently damage proprioception, leading to repeated injury. eg Tiger Woods.
        There is no “good as new” when it comes to proprioception.
        Are you willing to risk it all by bulking up for a few extra yards, short term?

        “How Can Proprioception Be Impaired?
        An injury, such as a torn ACL or a strained Achilles tendon, damages the soft tissue where the proprioceptors are located. Damaged tissues do not function normally and thereby resulting in a loss of proprioception. This loss of proprioception can lead to:

        The recurrence/chronicity of an acute injury
        Joint damage over time, such as tendinopathy and arthritis”

Leave a Reply

Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Opinion & Analysis

The 2 primary challenges golf equipment companies face

Published

on

As the editor-in-chief of this website and an observer of the GolfWRX forums and other online golf equipment discourse for over a decade, I’m pretty well attuned to the grunts and grumbles of a significant portion of the golf equipment purchasing spectrum. And before you accuse me of lording above all in some digital ivory tower, I’d like to offer that I worked at golf courses (public and private) for years prior to picking up my pen, so I’m well-versed in the non-degenerate golf equipment consumers out there. I touched (green)grass (retail)!

Complaints about the ills of and related to the OEMs usually follow some version of: Product cycles are too short for real innovation, tour equipment isn’t the same as retail (which is largely not true, by the way), too much is invested in marketing and not enough in R&D, top staffer X hasn’t even put the new driver in play, so it’s obviously not superior to the previous generation, prices are too high, and on and on.

Without digging into the merits of any of these claims, which I believe are mostly red herrings, I’d like to bring into view of our rangefinder what I believe to be the two primary difficulties golf equipment companies face.

One: As Terry Koehler, back when he was the CEO of Ben Hogan, told me at the time of the Ft Worth irons launch, if you can’t regularly hit the golf ball in a coin-sized area in the middle of the face, there’s not a ton that iron technology can do for you. Now, this is less true now with respect to irons than when he said it, and is less and less true by degrees as the clubs get larger (utilities, fairways, hybrids, drivers), but there remains a great deal of golf equipment truth in that statement. Think about it — which is to say, in TL;DR fashion, get lessons from a qualified instructor who will teach you about the fundamentals of repeatable impact and how the golf swing works, not just offer band-aid fixes. If you can’t repeatably deliver the golf club to the golf ball in something resembling the manner it was designed for, how can you expect to be getting the most out of the club — put another way, the maximum value from your investment?

Similarly, game improvement equipment can only improve your game if you game it. In other words, get fit for the clubs you ought to be playing rather than filling the bag with the ones you wish you could hit or used to be able to hit. Of course, don’t do this if you don’t care about performance and just want to hit a forged blade while playing off an 18 handicap. That’s absolutely fine. There were plenty of members in clubs back in the day playing Hogan Apex or Mizuno MP-32 irons who had no business doing so from a ballstriking standpoint, but they enjoyed their look, feel, and complementary qualities to their Gatsby hats and cashmere sweaters. Do what brings you a measure of joy in this maddening game.

Now, the second issue. This is not a plea for non-conforming equipment; rather, it is a statement of fact. USGA/R&A limits on every facet of golf equipment are detrimental to golf equipment manufacturers. Sure, you know this, but do you think about it as it applies to almost every element of equipment? A 500cc driver would be inherently more forgiving than a 460cc, as one with a COR measurement in excess of 0.83. 50-inch shafts. Box grooves. And on and on.

Would fewer regulations be objectively bad for the game? Would this erode its soul? Fortunately, that’s beside the point of this exercise, which is merely to point out the facts. The fact, in this case, is that equipment restrictions and regulations are the slaughterbench of an abundance of innovation in the golf equipment space. Is this for the best? Well, now I’ve asked the question twice and might as well give a partial response, I guess my answer to that would be, “It depends on what type of golf you’re playing and who you’re playing it with.”

For my part, I don’t mind embarrassing myself with vintage blades and persimmons chasing after the quasi-spiritual elevation of a well-struck shot, but that’s just me. Plenty of folks don’t give a damn if their grooves are conforming. Plenty of folks think the folks in Liberty Corner ought to add a prison to the museum for such offences. And those are just a few of the considerations for the amateur game — which doesn’t get inside the gallery ropes of the pro game…

Different strokes in the game of golf, in my humble opinion.

Anyway, I believe equipment company engineers are genuinely trying to build better equipment year over year. The marketing departments are trying to find ways to make this equipment appeal to the broadest segment of the golf market possible. All of this against (1) the backdrop of — at least for now — firm product cycles. And golfers who, with their ~15 average handicap (men), for the most part, are not striping the golf ball like Tiger in his prime and seem to have less and less time year over year to practice and improve. (2) Regulations that massively restrict what they’re able to do…

That’s the landscape as I see it and the real headwinds for golf equipment companies. No doubt, there’s more I haven’t considered, but I think the previous is a better — and better faith — point of departure when formulating any serious commentary on the golf equipment world than some of the more cynical and conspiratorial takes I hear.

Agree? Disagree? Think I’m worthy of an Adam Hadwin-esque security guard tackle? Let me know in the comments.

@golfoncbs The infamous Adam Hadwin tackle ? #golf #fyp #canada #pgatour #adamhadwin ? Ghibli-style nostalgic waltz – MaSssuguMusic

Continue Reading

Podcasts

Fore Love of Golf: Introducing a new club concept

Published

on

Episode #16 brings us Cliff McKinney. Cliff is the founder of Old Charlie Golf Club, a new club, and concept, to be built in the Florida panhandle. The model is quite interesting and aims to make great, private golf more affordable. We hope you enjoy the show!

Continue Reading

Opinion & Analysis

On Scottie Scheffler wondering ‘What’s the point of winning?’

Published

on

Last week, I came across a reel from BBC Sport on Instagram featuring Scottie Scheffler speaking to the media ahead of The Open at Royal Portrush. In it, he shared that he often wonders what the point is of wanting to win tournaments so badly — especially when he knows, deep down, that it doesn’t lead to a truly fulfilling life.

 

View this post on Instagram

 

A post shared by BBC SPORT (@bbcsport)

“Is it great to be able to win tournaments and to accomplish the things I have in the game of golf? Yeah, it brings tears to my eyes just to think about it because I’ve literally worked my entire life to be good at this sport,” Scheffler said. “To have that kind of sense of accomplishment, I think, is a pretty cool feeling. To get to live out your dreams is very special, but at the end of the day, I’m not out here to inspire the next generation of golfers. I’m not out here to inspire someone to be the best player in the world, because what’s the point?”

Ironically — or perhaps perfectly — he went on to win the claret jug.

That question — what’s the point of winning? — cuts straight to the heart of the human journey.

As someone who’s spent over two decades in the trenches of professional golf, and in deep study of the mental, emotional, and spiritual dimensions of the game, I see Scottie’s inner conflict as a sign of soul evolution in motion.

I came to golf late. I wasn’t a junior standout or college All-American. At 27, I left a steady corporate job to see if I could be on the PGA Tour starting as a 14-handicap, average-length hitter. Over the years, my journey has been defined less by trophies and more by the relentless effort to navigate the deeply inequitable and gated system of professional golf — an effort that ultimately turned inward and helped me evolve as both a golfer and a person.

One perspective that helped me make sense of this inner dissonance around competition and our culture’s tendency to overvalue winning is the idea of soul evolution.

The University of Virginia’s Division of Perceptual Studies has done extensive research on reincarnation, and Netflix’s Surviving Death (Episode 6) explores the topic, too. Whether you take it literally or metaphorically, the idea that we’re on a long arc of growth — from beginner to sage elder — offers a profound perspective.

If you accept the premise literally, then terms like “young soul” and “old soul” start to hold meaning. However, even if we set the word “soul” aside, it’s easy to see that different levels of life experience produce different worldviews.

Newer souls — or people in earlier stages of their development — may be curious and kind but still lack discernment or depth. There is a naivety, and they don’t yet question as deeply, tending to see things in black and white, partly because certainty feels safer than confronting the unknown.

As we gain more experience, we begin to experiment. We test limits. We chase extreme external goals — sometimes at the expense of health, relationships, or inner peace — still operating from hunger, ambition, and the fragility of the ego.

It’s a necessary stage, but often a turbulent and unfulfilling one.

David Duval fell off the map after reaching World No. 1. Bubba Watson had his own “Is this it?” moment with his caddie, Ted Scott, after winning the Masters.

In Aaron Rodgers: Enigma, reflecting on his 2011 Super Bowl win, Rodgers said:

“Now I’ve accomplished the only thing that I really, really wanted to do in my life. Now what? I was like, ‘Did I aim at the wrong thing? Did I spend too much time thinking about stuff that ultimately doesn’t give you true happiness?’”

Jim Carrey once said, “I think everybody should get rich and famous and do everything they ever dreamed of so they can see that it’s not the answer.”

Eventually, though, something shifts.

We begin to see in shades of gray. Winning, dominating, accumulating—these pursuits lose their shine. The rewards feel more fleeting. Living in a constant state of fight-or-flight makes us feel alive, yes, but not happy and joyful.

Compassion begins to replace ambition. Love, presence, and gratitude become more fulfilling than status, profits, or trophies. We crave balance over burnout. Collaboration over competition. Meaning over metrics.

Interestingly, if we zoom out, we can apply this same model to nations and cultures. Countries, like people, have a collective “soul stage” made up of the individuals within them.

Take the United States, for example. I’d place it as a mid-level soul: highly competitive and deeply driven, but still learning emotional maturity. Still uncomfortable with nuance. Still believing that more is always better. Despite its global wins, the U.S. currently ranks just 23rd in happiness (as of 2025). You might liken it to a gifted teenager—bold, eager, and ambitious, but angsty and still figuring out how to live well and in balance. As much as a parent wants to protect their child, sometimes the child has to make their own mistakes to truly grow.

So when Scottie Scheffler wonders what the point of winning is, I don’t see someone losing strength.

I see someone evolving.

He’s beginning to look beyond the leaderboard. Beyond metrics of success that carry a lower vibration. And yet, in a poetic twist, Scheffler did go on to win The Open. But that only reinforces the point: even at the pinnacle, the question remains. And if more of us in the golf and sports world — and in U.S. culture at large — started asking similar questions, we might discover that the more meaningful trophy isn’t about accumulating or beating others at all costs.

It’s about awakening and evolving to something more than winning could ever promise.

Continue Reading

WITB

Facebook

Trending