RECREATIONAL SPORTS GUIDE
Strength and mobility for recreational golf
A simple programme for the legs, trunk and upper back that complements practice on the course.
Golfers can benefit from general strength and comfortable upper-back motion. Build capacity gradually and practise rotation within a comfortable range rather than forcing it.
A sample week
- Day A: chair squat 3 × 8; band row 3 × 10; open book rotation 2 × 6 per side.
- Day B: hip hinge 3 × 10; loaded march 3 × 30 seconds; wall slide 2 × 8.
Make it work
Keep a lighter movement day between strength sessions when your schedule allows.
Choose a comfortable range of motion and adjust the exercise if it causes pain.
Why these movements?
These are practical training choices based on the demands of the activity, rather than proof that one exercise uniquely improves performance. Progress load and volume gradually.
General resistance training principles: ACSM position stand ↗
This is general fitness education. Select loads and exercises that suit your health and ability.
Explore training programmes →