Strength Training for Golf, Health, and Weight Loss

Embarking on a journey towards better golf and overall health often requires more than just occasional stretching and exercise. It demands a holistic approach, and one key element stands out: strength training. This dynamic practice not only elevates your golf game, but also serves as a cornerstone for injury prevention and graceful aging.

Let’s take a look at the compelling benefits of strength training supported by peer-reviewed research studies showcasing its profound impact on golf performance, injury prevention, aging, and weight loss:

Golf Performance

A study published in the Journal of Strength and Conditioning Research demonstrated that golfers who incorporated a structured strength training program exhibited a significant improvement in swing speed and distance of the tee. This emphasizes the direct correlation between increased muscle strength and enhanced golf performance.

Injury Prevention

Research in the American Journal of Sports Medicine highlights the role of strength training in reducing the risk of common golf-related injuries, particularly in the lower back and shoulders. Strengthening the core and upper body muscles provides essential support and stability during the golf swing, mitigating potential strains and injuries.


A longitudinal study featured in the Journal of Aging and Physical Activity revealed that older adults engaged in regular strength training experienced enhanced functional capacity, improved balance, and a notable decrease in the incidence of falls. This underscores the pivotal role of strength training in promoting active, independent aging, crucial for maintaining a consistent golf game over the years.

Weight Loss and Management

A comprehensive meta-analysis published in the Obesity Reviews journal established a strong association between strength training and increased resting metabolic rate. Engaging in a consistent strength training regimen not only builds lean muscle mass, but also leads to a sustained elevation in calorie expenditure, facilitating effective weight management.

Research like this should open the eyes of any golfer looking to perform better on the course or simply live a healthier life! For those new to strength training, seeking guidance from a qualified fitness coach is paramount. Like the swing (albeit to a lesser extent), effective strength training requires good technique and body coordination. Find a coach to provide personalized instruction, ensuring you perform exercises safely and effectively. They’ll tailor programs to your specific needs and goals, ensuring optimal progress and minimizing the risk of injury.

Strength training transcends vanity, extending its benefits into the realm of golf performance, injury prevention, graceful aging, and effective weight management. It’s a cornerstone of a holistic approach to health and performance, unlocking untapped potential in every golfer. If you’re ready to experience the transformative power of strength training, reach out to us and we’ll help you find a plan that fits your abilities and goals!

If you try these exercises and you find them to be too challenging or uncomfortable, do not continue, until you have consulted with your physician.  All exercises for golf should be customized to your needs after a proper evaluation.

Come In and See Us

Want to take your golf to the next level? Our FitGolf® Trainers are experts at working one-on-one with you to tailor a training program to meet the specific needs of your body and help you achieve the results you are hoping to see in your golf. 

Want More Resources?

Looking for more exercise resources, blog posts or monthly golf-specific exercise content sent straight to your inbox?