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THE STRONG TABLE / GOLF

Golf
training guide.

Stay strong for a round and move through a comfortable swing.

5 SCIENCE-INFORMED READS5 COMPLETE SESSIONSNO ACCOUNT REQUIRED
Golf training context

Understand the game.

These five guides connect the sport's demands to practical strength, conditioning and recovery decisions.

01 / READ THE GAME

The demands of the sport

Golf combines walking, repeated rotational skill, balance and carrying or pushing equipment.

READ THE GUIDE ↗02 / BUILD THE BASE

Strength that earns its place

Leg strength, trunk stability and comfortable upper-back mobility help sustain play. In the weight room, use controlled repetitions and a range you can own before adding load.

READ THE GUIDE ↗03 / ENGINE ROOM

Conditioning without junk fatigue

Build walking capacity gradually, including hills if your course demands them.

READ THE GUIDE ↗04 / STAY AVAILABLE

Mobility and recovery that matter

Pallof press can be practiced slowly in a comfortable range. Press hands forward without letting the band turn you. Stop short of pain; extreme range is not the target.

READ THE GUIDE ↗05 / PUT IT TOGETHER

A week you can actually repeat

Two whole-body sessions, one longer walk and golf practice as desired.

READ THE GUIDE ↗

Choose a session.

Every workout lists its purpose, dose and movement guide. Skill practice and coaching remain part of sport preparation.

01 / 38 MIN / FULL BODY STRENGTH

Golf / Strength base

Leg strength, trunk stability and comfortable upper-back mobility help sustain play.

OPEN SESSION +

Warm up for five minutes. Perform challenging sets with control, rest 60–120 seconds as needed, and adjust to your experience.

Goblet squat — illustrative movement reference
Goblet squat3 × 6–10Quadriceps with glute support. Sit between the hips and stand through the whole foot.
TECHNIQUE ↗Suitcase carry — illustrative movement reference
Suitcase carry3 × 8–10Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.
TECHNIQUE ↗Open book rotation — illustrative movement reference
Open book rotation2 × 8–12Joint control and comfortable range of motion. Lie on your side and gently rotate your upper back while following your hand.
TECHNIQUE ↗One-arm dumbbell row — illustrative movement reference
One-arm dumbbell row2 × 8–12Lats, rhomboids, mid-back and biceps. Brace your free hand and pull elbow toward the hip.
TECHNIQUE ↗

Progress by adding a repetition or small amount of resistance while form and recovery remain steady.

02 / 27 MIN / BALANCE AND SIDE-TO-SIDE CAPACITY

Golf / Single-side control

Golf combines walking, repeated rotational skill, balance and carrying or pushing equipment.

OPEN SESSION +

Warm up for five minutes. Perform challenging sets with control, rest 60–120 seconds as needed, and adjust to your experience.

Goblet squat — illustrative movement reference
Goblet squat2 × 8/sideQuadriceps with glute support. Sit between the hips and stand through the whole foot.
TECHNIQUE ↗Pallof press — illustrative movement reference
Pallof press2 × 8/side or 25 secAbdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
TECHNIQUE ↗Suitcase carry — illustrative movement reference
Suitcase carry2 × 10Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.
TECHNIQUE ↗Hill walk — illustrative movement reference
Hill walk12–20 min easyHeart, lungs and working leg muscles. Climb at a conversational effort and recover on descent.
TECHNIQUE ↗

Progress by adding a repetition or small amount of resistance while form and recovery remain steady.

03 / 32 MIN / PUSH, PULL AND TRUNK

Golf / Upper and trunk

Leg strength, trunk stability and comfortable upper-back mobility help sustain play.

OPEN SESSION +

Warm up for five minutes. Perform challenging sets with control, rest 60–120 seconds as needed, and adjust to your experience.

Open book rotation — illustrative movement reference
Open book rotation3 × 8–12Joint control and comfortable range of motion. Lie on your side and gently rotate your upper back while following your hand.
TECHNIQUE ↗One-arm dumbbell row — illustrative movement reference
One-arm dumbbell row3 × 8–12Lats, rhomboids, mid-back and biceps. Brace your free hand and pull elbow toward the hip.
TECHNIQUE ↗Pallof press — illustrative movement reference
Pallof press2 × 10/sideAbdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
TECHNIQUE ↗Goblet squat — illustrative movement reference
Goblet squat2 × 8Quadriceps with glute support. Sit between the hips and stand through the whole foot.
TECHNIQUE ↗

Progress by adding a repetition or small amount of resistance while form and recovery remain steady.

04 / 24 MIN / CONDITIONING

Golf / Repeatable engine

Build walking capacity gradually, including hills if your course demands them.

OPEN SESSION +

Warm up for five minutes. Perform challenging sets with control, rest 60–120 seconds as needed, and adjust to your experience.

Hill walk — illustrative movement reference
Hill walk5 min easy + 6 × 40 sec moderate / 80 sec easyHeart, lungs and working leg muscles. Climb at a conversational effort and recover on descent.
TECHNIQUE ↗Goblet squat — illustrative movement reference
Goblet squat2 × 8 easyQuadriceps with glute support. Sit between the hips and stand through the whole foot.
TECHNIQUE ↗Pallof press — illustrative movement reference
Pallof press2 × 8 easyAbdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
TECHNIQUE ↗

Progress by adding a repetition or small amount of resistance while form and recovery remain steady.

05 / 20 MIN / EASY MOVEMENT

Golf / Recovery reset

Short mobility and easy walking days fit well between rounds.

OPEN SESSION +

Warm up for five minutes. Perform challenging sets with control, rest 60–120 seconds as needed, and adjust to your experience.

Hill walk — illustrative movement reference
Hill walk10–15 min conversationalHeart, lungs and working leg muscles. Climb at a conversational effort and recover on descent.
TECHNIQUE ↗Pallof press — illustrative movement reference
Pallof press1 × 6–8 comfortableAbdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
TECHNIQUE ↗Suitcase carry — illustrative movement reference
Suitcase carry1 × 8 lightAbdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.
TECHNIQUE ↗

Progress by adding a repetition or small amount of resistance while form and recovery remain steady.

A WEEK THAT FITS

How to put it together.

Two whole-body sessions, one longer walk and golf practice as desired.

Short mobility and easy walking days fit well between rounds.

Explore more training →
MON Strength baseTUE Sport skill or easy aerobicWED Repeatable engine or easier dayTHU Upper and trunkFRI–SUN Play, recover and adjust
THE EVIDENCE BOUNDARY

General resistance training can improve strength and physical performance. The selected movements are practical applications to this sport's demands, not proof that any one drill uniquely prevents injury or guarantees a performance gain. Match the plan to your experience, season and health.

ACSM resistance training position stand (2026) ↗Resistance training and sport performance: systematic review (2024) ↗