The Importance of Strength & Conditioning for Golf - Part 2
Golf Strength Training: Best Exercises and Off-Season Plan
Looking to improve your golf swing power, consistency, and reduce injury risk? Strength training is one of the most effective ways to elevate your game. In this guide, we explain the best strength exercises for golfers, when to focus on off-season training, and how to build a solid foundation that pays off on the course. Whether you are a weekend player or an aspiring pro, these proven strategies will help you play better golf year-round.
Why Strength Training Is Essential for Golfers
Many golfers overlook strength training in favour of technique work or speed drills. But a solid strength foundation delivers the biggest return on investment. By developing functional strength, you will improve power, speed, mobility, and movement quality - all of which directly impact your swing mechanics.
Unlike purely golf-specific movements, compound lifts build transferable strength that helps you generate clubhead speed and maintain consistency, even late in a round. Strength training also reduces injury risk by supporting joint health and stabilising key movement patterns.
When to Focus on Strength Training in Your Golf Season
The best time to prioritise strength training is during the off-season. Dedicate 3–4 months to structured, periodised strength work. This phase builds the raw power and durability you will rely on all season.
As you approach peak season:
- Shift your focus toward power and speed development
- Maintain your strength base with lighter, faster movements
- Reduce training volume to stay fresh for competition
This phased approach ensures you are strong, resilient, and ready to perform your best on the course.
Best Strength Exercises for Golfers
To maximise your results, focus on big, compound lifts that develop functional, full-body strength:
Squat Variations for Lower Body Power
- Back squat, goblet squat, split squat
- Builds leg strength for stability and power during your swing
Hinge Patterns for Hip Strength
- Deadlift, Romanian deadlift, kettlebell swing
- Reinforces explosive hip drive crucial for distance
Push and Pull Movements for Upper Body Stability
- Bench press, overhead press, rows, pull-ups
- Develops balanced strength to maintain swing mechanics
Lunges and Carries for Functional Strength
- Walking lunges, farmer’s carries, single-leg variations
- Improves balance, coordination, and overall athleticism
Tip: Use a structured programme with progressive overload to see consistent gains.
Additional Resources to Support Your Training
BLK BOX offers curated tools to help you build and maintain your strength foundation:
Strength Equipment for Golfers
Explore our range of strength training equipment designed for compound lifts.
Mobility and Recovery Tools
Support joint health with our mobility and recovery collection to reduce injury risk.
Functional Movement Drills
Reinforce swing mechanics with functional training tools that keep you moving well on and off the course.
FAQs About Golf Strength Training
Can strength training make my golf swing slower?
No. When properly programmed, strength training enhances power production, helping you swing faster and hit farther.
How often should I train strength during the off-season?
Aim for 2–3 focused strength sessions per week, with full-body or upper/lower splits.
What equipment do I need?
Start with essentials like barbells, dumbbells, kettlebells, and a squat rack. Mobility tools and bands are excellent for accessory work.
Conclusion: Build Strength, Play Better
Foundational strength is the secret weapon for better golf performance. Use the off-season to build power, improve movement quality, and reduce injury risk. Stay consistent year-round to keep your game sharp and resilient.
Ready to upgrade your training? Explore BLK BOX’s premium strength equipment to build your ideal golf performance setup.