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Importance of Strength & Conditioning for Golf - Part 1

Welcome to the ultimate 6‑week Golf Strength & Conditioning series from BLK BOX, curated by expert Golf Performance Coach, Michael Jordan. Across this series, Michael unpacks every key element of golf fitness—showing how improved strength, power, mobility, speed and cardio translate to more control, consistency, and enjoyment on the course.

Explore the Full Golf Fitness Series

Why Golf Fitness Matters

Modern golf has evolved into a sport where athleticism matters. Tiger Woods revolutionised the game with his gym‑driven approach. More recently, Bryson DeChambeau’s transformation—adding 40 lbs of muscle during lockdown—demonstrated how split‑second power gains can change the trajectory of your game.

Here at BLK BOX, we're dedicated to bringing that level of elite golf fitness to amateur and recreational players across the UK. Whether you’re chasing distance or aiming to stay injury‑free, our series is built to help you thrive.

1. Distance & Power Gains

Building strength in compound movements like squats, deadlifts and rotational lifts boosts swing power—and adds yards. Want to drive past your mates? Start in the gym. Check out our strength‑training equipment category for tools tailored to golfers.

2. Injury Prevention & Durability

From back pain to wrist and elbow strain, golf can take its toll on your body. Smart S&C work reduces these risks. Combine mobility drills with strength routines, and you’ll be out on the course with less pain.

3. Consistency & Movement Quality

Reliable performance isn’t built on power alone. Consistent swing mechanics start with solid movement patterns in the gym. Solid foundational work supports repeatable, high-quality swing motion.

Five Pillars of Golf Fitness

  1. Strength – foundational lifts that build stability and power
  2. Power – explosive drills to sharpen speed and torque
  3. Speed – training tempo for improved control
  4. Mobility – joint health for safe, full‑range swings
  5. Cardio – baseline fitness to endure 18 holes

Each article in this series explores one of these pillars in depth, with workout examples, recovery advice, and programming tips tailored to golfers. The approach is simple: master the fundamentals, stay consistent, and see real improvements in your golf game.

Applying These Principles

To put these ideas into practice, explore Strength for Golf for guidance on when to train, key exercises, and progression strategies. Whether you're working out at home or in the gym, you'll find practical ways to apply smart programming to hit further, feel better, and play more consistent golf.

About the Author

Michael Jordan holds an Honours degree in Human Biology from Loughborough University and 7 years’ experience coaching clients—including elite athletes and military personnel—towards peak performance. A 2.5‑hcp golfer himself, he blends science‑backed programming with practical, everyday training to help amateur golfers unlock their true potential.