Professional golfers are relying more and more on strength training to keep them playing their best and you should, too. More power may lead to increased clubhead speed, which may lead to increased distance. More distance just might correlate to lower scores. Don’t believe me? Ask Lou Stagner, who recently shared on X (formerly Twitter) that 96 percent of amateur golfers perform better from 40 to 60 yards than they do from 90 to 110 yards. The farther you advance the ball, the better your odds of posting a lower score on that hole.
I’m going to share some exercises to help you become stronger and more powerful. The end result? Increased distance and, hopefully, lower scores.
Strength and Power
What’s the Difference?
It is important to understand the difference between training for strength and training for power. While both overlap, each requires a different approach to training.
StrengthThe amount of force a muscle group can produce.Primary focus on compound movements like squat, bench, deadlift and overhead press.Lifting heavier loads at lower reps with longer rest periods between each set.PowerThe ability to produce as much force as possible in the shortest amount of time. Primary focus on plyometrics, ballistic movements and dynamic effort lifts.Resistance is lighter when training for power; the goal is to move the load as fast as possible.Why Does it Matter?
While training strategies vary between the two, strength and power are relative in the general sense that those who are stronger are able to generate more power. Strength and power also have a direct influence on the golf swing. Building upon a strong foundation of strength should lead to an ability to optimize power output. Put simply: Get strong, increase your speed, increase your distance.
Building A Base
Being a stronger golfer can lead to being a more powerful golfer so let’s take a look at some exercises to increase strength. For some great core exercises, With most exercises you’ll see in this article, there are progressions and regressions you can perform to meet your fitness level. Not all readers will have access to a fully equipped gym so we will look at exercises that can be done at home with little to no equipment. I will list alternative exercises you can perform if you do have access to a gym, as well as set and rep recommendations for the hypertrophy (muscle building) phase of training.