Instruction
What Should Be In Your Golf Fitness Program?
This story is part of our new “GolfWRX Guides,” a how-to series created by our Featured Writers and Contributors — passionate golfers and golf professionals in search of answers to golf’s most-asked questions.
So you are heading into the winter months and feel like it’s a good time to get busy with some physical training. It’s time to make a plan and get a training program sorted out, but you might feel a bit overwhelmed by the contrasting opinions and recommendations out there relating to golf fitness. If you are anything like the average golfer, then thoughts like this might be running through your head:
- Will I need to join a gym?
- How can I move my hips like Rory?
- Is stretching good for me or not?
- Should I get a trainer?
- Maybe I’ll get the “Ab Flex Twisty Turner Fat Shredder Pro 9?” (the answer is a definite NO to this one!)
All these doubts essentially boil down to four key questions
- What exercises are best for you?
- How many reps should you do?
- When should you do them?
- How much load should I use?
Answering these four questions forms the nuts and bolts of constructing a training program. If we can figure out how to answer these questions best, then we are most of the way to getting you a decent training program.
What Exercises Are Best For You?
Everyone has an opinion on what exercises golfers should or shouldn’t do. If you listened to everybody you’d be either in the gym all day doing 73 different exercises per workout, or you’d be frozen to the spot thinking about why NOT to do them all!
A good rule of thumb is to include exercise variations of the following primal movements
- Squat, Lunge, Push, Pull, Bend/Hinge, Brace
You’ll also want to target improvements in the following areas:
- Strength
- Stability
- Mobility
- Posture
This will ensure a balanced workout that incorporates a range of different movements and improves the way your body performs during the golf swing.
How Many Reps Will Do?
Again, opinions can be pretty polarized here. Some say do 5 reps for max strength or power, while others reckon that endurance is key and recommend doing 20 reps per set. I would advise to simply take the middle ground on this one. Aim for 8-to-12 reps and 2-to-3 sets and you can’t go too far wrong.
When Should You Do Them?
This really depends on a lot of your lifestyle and when you play golf during the week. Let’s use the example of someone who has some spare time during the week to exercise and plays their competitive round on a Saturday. In this case, go for three workouts per week and try to have a rest/recovery day on Friday. A schedule I often recommend is Monday, Tuesday, Thursday.
How Much Load Should I Use?
Imagine a scale of exertion and effort relative to how hard the last two reps are in a set. At one end of the scale, you are you are in danger of bursting blood vessels in your eyes. This is a 10. At the other end of the scale, you are not even close to breaking a sweat and could do 250 more reps if your life really depended on it. This is a 1. I would recommend aiming for 7 or 8 on the scale.
In terms of what type of load, I like the following progression relative to ability and experience:
- Bodyweight
- Bands
- Dumbbells
- Barbells
An Example
For a nice simple example of how this looks in program format, take a look at the image below. This is a workout taken from a beginner level program that I often use to introduce players to training their body for golf.
It is well worth considering that this advice WILL NOT apply to everyone and program design should reflect your ability, experience, injuries and other individual peculiarities. It also should be known that as professionals, my contemporaries and I consider a few more factors to achieve a really top notch program:
- What levels of exercises are suitable?
- What exercise progressions to use and when?
- Which exercises go together (and which ones do not)?
- How much rest between sets?
- What tempo (speed) to perform the exercises at?
- What are the appropriate modifications to form and technique?
As you can see, designing a comprehensive golf fitness program by yourself is actually a pretty tricky task. Formal strength and conditioning education, extensive knowledge of the golf swing and plenty of experience are needed to properly answer all of the questions above.
For those of you who want to get specific, here’s a story on the three most important parts of your body for golf.
If you would like more specific information or a program more tailored to you then contact me directly through email — nick@golfitapp.com — or check out what we have to offer at www.golffitapp.com.
Disclaimer: Always gain clearance for your training from a doctor or well-qualified exercise professional before commencement of an exercise regime.
The LPGA Tour is kicking off its 2026 season this week at Lake Nona Golf and Country Club in Orlando, and the pros are dealing with something most Florida golfers rarely face: freezing temperatures.
“It’s colder here than in the UK at the minute, which is a first,” said England’s Charley Hull during Wednesday’s media day at the Hilton Grand Vacations Tournament of Champions.
Even Lydia Ko, who lives at Lake Nona, seemed surprised by the cold snap. “We’re pretty much getting to below zero in celsius here, which maybe in other parts of the country they would be thankful, but when you’re in Florida it is a little bit of a surprise,” she said.
If the world’s best players are adjusting their games for cold weather, recreational golfers should, too. Here’s how to play smart when the mercury drops.
Understand What Cold Does to Your Game
Before you change anything, you need to know what you’re fighting against. Cold air is denser than warm air, which means your ball won’t fly as far. Period.
Hull noticed this immediately during practice rounds at Lake Nona. She mentioned hitting a gap wedge into the 18th hole during a previous win but needing a 4-iron during Tuesday’s practice round. That’s a difference of four or five clubs for the same shot.
Action item: Expect to lose 5-10 yards on every club in your bag when temperatures dip below 50 degrees. Plan accordingly and don’t be stubborn about club selection.
Layer Up Without Restricting Your Swing
Hull admitted she wore three pairs of pants during practice. While that might be extreme for most of us, staying warm is critical to playing well in cold conditions.
Your muscles need warmth to function properly. When you’re cold, your body tightens up and your swing gets shorter and faster. Neither of those things help you hit good golf shots.
Action item: Wear multiple thin layers instead of one bulky jacket. Look for golf-specific cold weather gear that stretches with your swing. Keep hand warmers in your pockets between shots. And don’t forget a good hat because you lose significant body heat through your head.
Take More Club Than You Think You Need
This is where ego gets in the way of good scores. When it’s cold, the ball doesn’t compress as well off the clubface. Combined with denser air, you’re looking at serious distance loss.
The pros at Lake Nona are dealing with a course that measures 6,642 yards but plays much longer this week. If they’re adjusting, you should too.
Action item: Take at least one extra club on every approach shot. In temperatures below 40 degrees, consider taking two extra clubs. It’s better to fly the ball to the back of the green than to come up short in a bunker.
Adjust Your Expectations on the Greens
Cold weather affects putting in ways most golfers don’t consider. The ball is harder and doesn’t roll as smoothly. Your hands are cold, making it harder to feel the putter. And if there’s any moisture on the greens, they’ll be slower than normal.
Ko mentioned that she still sometimes reads the greens wrong at Lake Nona despite being a member for years. Cold weather makes that challenge even tougher.
Action item: Hit putts more firmly than usual. The ball needs extra speed to hold its line on cold greens. Take a few extra practice strokes to get a feel for the speed before you putt.
Embrace the Mental Challenge
Hull said something interesting about cold weather golf: “I like the mental toughness of it.”
That’s the right attitude. Everyone on the course is dealing with the same conditions. The player who stays patient and doesn’t get frustrated by the extra difficulty will come out ahead.
Action item: Lower your expectations by a few strokes. If you normally shoot 85, accept that 90 might be a good score in 40-degree weather. Focus on solid contact and smart decisions rather than perfect shots.
Warm Up Longer and Smarter
This might be the most important tip of all. Cold muscles are tight muscles, and tight muscles get injured easily.
World No. 1 Jeeno Thitikul revealed she’s been protecting a wrist injury that bothered her late last season. Cold weather makes those kinds of injuries more likely if you don’t prepare properly.
Action item: Spend at least 20 minutes warming up before your round. Start with stretching, then hit easy wedge shots before working up to your driver. Keep moving between shots on the course to maintain body heat and flexibility.
The pros at Lake Nona this week will adapt and compete at the highest level despite the cold. You can do the same at your local course by following these tips and keeping a positive attitude.
PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “Playing Through” now on R.org, RG.org’s partner site, each Monday.
Editor’s note: Brendon shares his nearly 30 years of experience in the game with GolfWRX readers through his ongoing tip series. He looks forward to providing valuable insights and advice to help golfers improve their game. Stay tuned for more tips!
Brooks Koepka is back on the PGA Tour, and whether you love him or hate him, the guy knows how to win when it matters. After his LIV Golf stint, the five-time major champion returns this week at the Farmers Insurance Open.
What makes Koepka fascinating? He doesn’t fit the mold. His swing isn’t textbook. He doesn’t obsess over mechanics. Yet he’s won three PGA Championships and two U.S. Opens, regularly making it look easier than guys with prettier swings.
So, what can average golfers learn from someone who treats the game so differently? Quite a bit.
Stop Overthinking Every Shot
Koepka describes his approach as “reactionary” rather than mechanical. While most tour pros grind over swing thoughts, Brooks sees the target and hits it. No mental checklist.
This might be the most valuable lesson for weekend golfers who’ve watched too many YouTube swing videos.
How to actually do this:
On the range, hit five balls where you stare at the target for three seconds prior to addressing the ball. Don’t think about grip or stance. Just burn that target into your brain. You’ll be shocked at how pure you hit it when your brain focuses on where the ball is going instead of how you’re swinging.
Next time you play, give yourself a rule: Once you pull the club, you’ve got 15 seconds to hit. Koepka is one of the fastest players on tour because he doesn’t give his brain time to sabotage him.
If you feel tension in your hands at address, you’re trying to control too much. Koepka’s grip pressure is famously light. Loosen up until the club almost feels like it might slip, then add just enough pressure to hold on. That’s your swing thought: soft hands, see the target.
This approach works better under pressure. When you’re standing over that shot with water left and OB right, the last thing you need is a mental checklist. See it, feel it, hit it.
Play to Your Strengths (Even If They’re Not Pretty)
Koepka uses a strong grip that wouldn’t pass muster in some teaching circles. But he’s built his game around what works for him, elite driving distance and recovery skills. He doesn’t try to be someone he’s not.
Here’s how to build your game like Brooks:
Look at your last five rounds and figure out where you’re actually gaining strokes. Bombing it off the tee, but can’t hit greens? Lean into it. Play courses where distance matters more than precision. On tight holes, grip down on your 3-wood instead of trying to thread a driver through a keyhole you’ll miss seven times out of ten.
Koepka knows he can scramble, so he’s not afraid to miss greens. If you’re deadly from 50 to 75 yards, start leaving yourself those distances on the par 5’s instead of going for them in two every time.
Know when to take your medicine. Koepka in the trees at the PGA? He’s punching out to 100 yards, not trying to bend a 6-iron around three oaks. You’re in the rough with a flyer lie and water short? Hit your 8-iron to the middle and move on. That’s not playing scared, that’s playing smart.
Save Your Best for When It Counts
Here’s a wild stat: Koepka’s putting average in majors is often more than a full stroke better per round than in regular events. He elevates when pressure is highest.
How does an amateur tap into that gear? It’s not about trying harder, it’s about caring differently.
Here’s what actually works:
Decide which rounds matter to you. Club championship? Member-guest? That annual trip with college buddies? Circle those dates and treat them differently. Koepka doesn’t care much about regular tour events, but majors? That’s when he locks in.
Two weeks before your big round, change your practice. Stop beating balls mindlessly. Play nine holes in which every shot has consequences. Miss the fairway? Hit from the rough on the next hole too. Three-putt? Twenty push-ups. Koepka’s practice intensity ramps up before majors because he’s rehearsing pressure, not just swings.
Develop a between-shot routine that resets your brain. Koepka is famous for his blank expression after bad shots. Try this: After any shot, take three deep breaths while walking, then find something specific to notice, a tree, a cloud, someone’s shirt. That’s your reset button. By the time you reach your ball, the last shot is gone.
The Bottom Line
Brooks Koepka’s return reminds us there’s no single path to success in golf. His “substance over style” approach proves that results matter more than looking good.
You don’t need a perfect swing; you need a reliable one that holds up under pressure. You don’t need to hit every shot in the book; you need the shots you can count on. And you don’t need to play great every time; you need to play great when it matters.
Welcome back, Brooks. Thanks for the reminder that golf is ultimately about getting the ball in the hole, not winning style points.
PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “Playing Through” now on R.org, RG.org’s partner site, each Monday.
Editor’s note: Brendon shares his nearly 30 years of experience in the game with GolfWRX readers through his ongoing tip series. He looks forward to providing valuable insights and advice to help golfers improve their game. Stay tuned for more tips!
Blades Brown made a big impression last week in the California desert, and not just because he’s only 18. He put up numbers that would catch any weekend golfer’s attention. Most of us won’t hit 317-yard drives or find 86% of our greens in regulation, but there’s a lot to learn from how Brown managed his game at The American Express.
Here are three practical lessons from his performance that you can use on your own course this weekend.
Step 1: Give Priority to Accuracy Over Distance Off The Tee
Brown’s driving stats are impressive. He averaged almost 318 yards off the tee, ranking 12th in the field. More importantly, he hit 76.79% of his fairways, tying for fourth place in the tournament.
Think about that ratio for a second. Brown could have swung harder, chased more distance and tried to overpower the course. Instead, he played smart golf and kept his ball in play.
Your Action Item: Next time you’re on the tee box, ask yourself a simple question before pulling the driver. Do you need maximum distance here, or do you need to be in the fairway? If there’s trouble lurking or the hole doesn’t demand every yard you can muster, take something off your swing. Grip down an inch. Make a three-quarter swing. Do whatever it takes to find the short grass. Brown’s approach illustrates that fairways lead to greens, and greens lead to birdies. He made 22 of them last week, along with an eagle.
The math is simple. When you’re hitting three out of every four fairways like Brown did, you’re giving yourself legitimate looks at the green with your approach shots. That’s when scoring happens.
Step 2: Commit To Hitting More Greens
This is where Brown really separated himself. He hit 62 of 72 greens in regulation, an 86.11% clip that tied for first in the entire field. Read that again. An 18-year-old kid tied for the lead in one of the most important ball-striking statistics in professional golf.
How did he do it? By keeping his ball in the fairway (see Step 1) and giving himself clean looks with mid-irons and wedges.
Your Action Item: Start tracking your greens in regulation. You don’t need a fancy app or a statistics degree. Just mark down whether you hit the green in the regulation number of strokes. Par 3s in one shot. Par 4s in two shots. Par 5s in three shots.
Once you know your baseline, set a goal to improve it by 10%. If you’re currently hitting five greens per round, aim for six. The beauty of this approach is that it forces you to think strategically about club selection and shot shape. Brown’s strokes gained approach number was positive (0.179), meaning he was better than the field average. You don’t need to be perfect. You just need to be on the dance floor more often.
When you hit more greens, you eliminate the need for heroic short game shots. Brown only had to scramble 10 times all week, and he got up and down 70% of the time. That’s solid, but the real story is that he rarely put himself in scrambling situations to begin with.
Step 3: Minimize Mistakes And Stay Patient
Here’s the stat that jumps off the page: Brown made only three bogeys all week. Three. In four rounds of professional golf against the best players in the world.
He also made just one double bogey. That kind of clean card doesn’t happen by accident. It happens when you play within yourself, avoid the big miss and trust that pars are never bad scores.
Your Action Item: Before your next round, decide that you’re going to play boring golf. No hero shots over water. No driver on tight holes just because you can. No aggressive pins when there’s a safe side of the green.
Brown’s performance shows us that consistency beats flash every single time. He didn’t lead the field in any single strokes gained category, but he was solid across the board. That’s how you post numbers and cash checks.
Give these three steps a try. Your scorecard will thank you.
PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “The Starter” now on R.org, RG.org’s partner site, each Monday.
Editor’s note: Brendon shares his nearly 30 years of experience in the game with GolfWRX readers through his ongoing tip series. He looks forward to providing valuable insights and advice to help golfers improve their game. Stay tuned for more tips!
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Josh
Dec 21, 2014 at 6:22 pm
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Pingback: The Go-To Workout For A Golfer - The Golf Shop Online Blog
marcel
Oct 29, 2014 at 11:02 pm
the thing is – up to benchmark 300p – bench press, squat, dead lift, leg press… in natural (non stereoids) exercise the muscle tone is only slightly bigger in volume than you are eight now. Rory got stronger whilst his weight did not change – muscle / fat ration dropped from 22% to 16%.
I exercise 4x per week – bench 180p, dead-lift 220, squat 220, leg press 250, biceps single 35p. the trick is doing most of it in dumbbells to balance left-right.
marcel
Oct 29, 2014 at 6:53 pm
finally article that brings the basic truth – “you can be stronger golfer without becoming stronger person”. since i started exercising 3-4x per week my length increased to 4i 202yrds Driver 270yrds and better, 7i 165y… pretty much one club jump.
im only 5’8″ playing j38 CB PX 6. Current Deadlift 220p in set 3×6. whole set of 300 spartan workout in 37min.
Paul
Oct 29, 2014 at 5:24 am
Pat knows the score… The body needs to be mobile and stable before you incorporate any heavy lifting. What’s the point in being able to squat 300 if you don’t have adequate hip rotation, no thorasic mobility, tight calves etc, etc, etc
Pinhigh27
Oct 29, 2014 at 9:39 am
The whole point is that you have those things if you can squat 300 to depth. If you don’t understand this fact that I promise you that you can’t squat to proper depth. You guys have no idea how mobility intensive it is to squat heavy to actual depth(where the top of your quad is below your knee). It’s something that 99.9% of people can’t do without training.
marcel
Oct 29, 2014 at 10:51 pm
well put… i squat 220 in full motion 3×8 (and also deadlift 220 3×8) and it took me 9 moths of intense training to get there… but before you get there your core is lot more stable… i train 4x per week… my golf has improved massively. i do core, strength and crossfit style for endurance and explosiveness
Peter
Oct 29, 2014 at 2:22 am
thanks a lot, very useful!
pinhigh27
Oct 25, 2014 at 10:12 pm
literally every exercise in your sample is worthless. Knee band squat?
This sounds like a really cute way of letting golfers think they’re doing something to improve their game, without having to work hard.
People that actually want to get more athletic through weight training, should do the same things everyone else does: linear progression programs that focus on the compound lifts (squat, bench and deadlift). and by squat, I mean a real squat. With a bar on your back.
A mobility routine, like limber 11
If somebody runs a linear program like starting strength and gets it to where they can squat 315, bench 225 and deadlift 405, they’re going to be 2+ st dev above the avg golfer in terms of physical fitness and they can get there in 6 months. What does the cute little program accomplish? It looks like powderpuff girls meets training.
Having people figure out their starting weight as a 1-10 scale is so laughable that I’ll just refrain from discussing that one.
Nick
Oct 26, 2014 at 5:40 pm
Hi pinhigh27,
I very much agree with you that true strength is developed using linear progression programs, using barbells for load is a big part of that.
I program using barbells a lot, but only when it’s appropriate for the athlete/client. In my experience not everybody, in fact almost nobody, is ready to squat with a barbell on their back when they first start training. Movement patterns have to be learned and ingrained before load is added. There is no doubting that a stronger golfer is a better golfer, but in my opinion, strength should be developed alongside a range of other physical attributes.
The example workout is aimed at gym novices. The exercises are basic and designed to build body and postural awareness, literally an introduction to training. The 1-10 rating scale is also meant to give people a general idea of training intensity. I personally use percentage of 1 RM and RPE monitoring to calculate loads, but only where appropriate. Scaling the information you deliver to a client to suit their understanding and ability is a really important skill. It’s part of what differentiates “Coaches” from “Trainers”.
As I mentioned in the article, this is a very basic guide which will be followed up by a more in depth piece on constructing programs. Hopefully you will be able to take away some useful information from there.
Tom
Oct 27, 2014 at 1:26 pm
Whoa there skippy. As golfers we are into flexibility over muscle mass. Arnold (I can’t believe it’s not butter) Scharzenegger couldn’t hit a water melon off a tee.
nikkyd
Oct 27, 2014 at 2:14 pm
I see skinny little golfers swing as fast as they can with their whole body to gain clubhead speed. Big guys can use their forearms and wrists amd get away with it. Now teach the big muscle bound guy how to move his hips even faster, and he will probably outhit the little guy
pinhigh27
Oct 28, 2014 at 4:07 pm
Arnold was a world champion bodybuilder who a lot regard as the best ever. I don’t think he was too concerned about his mobility. I also don’t think anyone that is working out for golf is ever going to have to worry about getting anywhere near as big as Arnold(not to mention they’re not going to use PEDs so it’s literally not possible for them to get as big as Arnold anyway).
Top powerlifters and olympic lifters have more mobility than any golfer would know what to do with. Go find out how mobile Furyk, Dufner or Reed are and get back to me. The whole ” too big to be have good mobility” thing is so stupid as it’s just not a realistic issue for 99.9999999999% of people
What you just said is the equivalent of ” Well should I go play touch football with my buddies? Hm well Wes Welker has like 5 concussions and I don’t want to end up like him, better not.”
Gary Jones
Oct 24, 2014 at 11:44 pm
The first time a tried a kettlebell I wrecked my back for a week. I’m a bit nervous to try it again. I definitely suggest a qualified coach before using one.
Erik
Oct 24, 2014 at 12:53 pm
Strength, stability, mobility, and posture = kettlebell. Buy a bar for deadlifts at home and you have everything you need. Strong First. Gym is too much of a time sink for what you get and you get nothing out of stretching for 30 secs.
rkristopher
Oct 24, 2014 at 1:39 pm
I’ve gotten to be a big fan of the kettlebell (2x a week with 2 to 3 running sessions: 5k, sprints, interval runs–all mixed up per day). Great all-around workout that can be done as an individual or in a class (I do both to stay motivated).
It took a couple of seasons to really kick in, but I found my resiliency and power take big jump this year and when coupled with my regular golf practice my handicap dropped and stayed low for longer this year.
Large chris
Oct 24, 2014 at 2:28 pm
If you are new to training the last thing I would do is get a bar for deadlifting at home. Either get a trap bar for deadlifting or better still get proper coaching on the main lifts before starting (proper coaching) worth travelling to find a highly qualified coach, average gym instructors are NOT going to be able to show you safe heavy lifting technique.
Erik
Oct 24, 2014 at 3:31 pm
Most definitely get a qualified coach to check your form. Go see an SFG for kettlebells, most likely they’ll be a deadlift expert as well. Look up Strong First.
Pat
Oct 25, 2014 at 12:10 pm
You have no idea what you are talking about. You need more than just strength training to stabilize the swing and add yards to drives. It involves stretching, strength training, fast twitch training(plyometrics), stretching and hip rotation exercises. I am in the process of writing an article for golfwrx right now in order to further educate people like you who obviously don’t have a clue how to train for golf.
Wes
Oct 29, 2014 at 9:52 am
Pat, when can we expect to see your article,breaks intersted to see it. Thanks
Mike
Oct 24, 2014 at 11:40 am
Thank you Nick,
Something like this has been needed in the public domain for some while now.
Appreciate this article.