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Fitness Tips For Golfers: 3 Things To Focus On In The Gym

May 12th, 2023 | 4 min. read

Fitness Tips For Golfers: 3 Things To Focus On In The Gym
Mason McAnnally

Mason McAnnally

Licensed Physical Therapist, PT, DPT // Dry Needling Certified // Titleist Performance Institute Certified // Director of Player Development, EW Golf // EW Motion Therapy Homewood // EW Motion Therapy Trussville

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Golf is a sport that requires a combination of skill, coordination, and athleticism. While technique and practice are essential to improving one's game, golfers can benefit from a well-designed gym program to enhance physical fitness. In the gym, it’s easy to get overwhelmed, so golfers need to understand the main areas they should prioritize while working out. Our golf specialists at EW Motion Therapy can work with you to develop a workout plan to address your improvement areas. Even if you decide our services do not fit your needs, you can still read on as we explore how golfers can improve their mobility, stability, and strength/power in the gym and whether personal training would be beneficial. 


Download our Golf Q&A here!


How necessary is fitness to play golf? 

You might not think golf requires players to be physically fit. You’re just driving a cart around and hitting balls, right? Personal fitness actually plays a crucial role in the sport. To perform at their best, golfers need good physical fitness, including strength, flexibility, balance, and endurance.


Strength is essential for generating power and speed in the golf swing. A golfer with strong muscles can create more force and speed, resulting in greater distance. Flexibility is also essential for golfers as it allows for a greater range of motion in the golf swing, allowing more time to generate power. Golfers who lack flexibility may have difficulty achieving the optimal swing plane and may experience pain or injury due to the strain on their joints.


Balance is another crucial aspect of physical fitness for golfers. Maintaining balance during the golf swing is critical for achieving consistent ball contact and accuracy. Golfers who lack balance may struggle with consistent ball striking, affecting their overall performance.


Endurance is also crucial for golfers. Golfers often spend several hours on the course, and the game can be physically and mentally demanding. Golfers with good endurance can maintain their focus and energy levels throughout the round, leading to better performance.


Overall, personal fitness is essential for playing golf at a high level. Golfers who prioritize physical fitness can gain a competitive advantage by improving their strength, flexibility, balance, and endurance. By working on their fitness, golfers can improve their overall health, reduce the risk of injury, and perform better on the golf course.

What should golfers focus on in the gym?

There are three primary buckets of fitness golfers should prioritize in the gym. Let’s go through them and some example exercises to get started.



Mobility refers to the ability to move a joint through its full range of motion. In golf, mobility is critical for achieving an optimal swing. Rotational mobility is crucial, especially in the spine and hips, while full shoulder mobility will allow you to complete a full takeaway and follow through. A lack of mobility can lead to poor posture and decreased power output. Golfers can improve their mobility by incorporating dynamic stretching exercises such as 90/90 hip switches, lunges, and spinal rotations into their gym program. Additionally, foam rolling and targeted stretching can also help improve mobility.



Stability refers to the ability to maintain control of the body during movement. In golf, stability is essential for maintaining balance and preventing injury. You need core strength to control your trunk and spine during swings, while balance is vital for shifting side to side. Golfers can improve their stability by incorporating exercises that target the core muscles or exercises in single-leg stance. These may include planks, single-leg deadlifts, and bird dogs. These exercises can help strengthen the core, improve balance, and prevent injury.



Strength and power are critical components of a golfer's physical fitness. Strength refers to the ability to generate force, while power refers to the ability to generate force quickly. Strength and power are essential for maximum golf clubhead speed and distance. You must also generate power through the ground with your leg drive, rotational strength, and pressing strength. Golfers can improve their strength and power by incorporating squats, deadlifts, and power cleans into their gym program. Plyometric exercises such as box jumps, and medicine ball throws can also help improve power.


Should golfers get a personal trainer?

While golfers can design their gym program, working with a personal trainer can be beneficial. A personal trainer can help develop a program tailored to the golfer's specific needs and goals, ensure proper form during exercises, and provide motivation and accountability. A personal trainer can also help address existing injuries or limitations and develop strategies to prevent future injuries. While it is unnecessary for a golfer's personal trainer to play golf, knowing the sport can be beneficial. A personal trainer with experience in golf-specific training can design a program that focuses on the physical demands of the sport, such as the rotational movement of the golf swing and the importance of core stability.


However, a personal trainer doesn’t have to be a skilled golfer. A good personal trainer should understand the golf swing’s biomechanics and the sport’s physical demands. They should be able to design a program focusing on the specific fitness areas important for golfers, such as strength, flexibility, balance, and endurance.


Ultimately, the most essential factor in choosing a personal trainer is their qualifications, experience, and ability to design a program that meets the golfer's needs and goals. Whether or not they play golf themselves is not as important as their ability to design an effective training program that improves the golfer's physical fitness and overall performance on the course.


By improving mobility, stability, and strength/power, golfers can achieve maximum clubhead speed and distance while preventing injury. While designing a program independently is possible, working with a personal trainer can provide additional benefits, such as tailored programs and expert guidance. So, if you're a golfer looking to take your game to the next level, consider incorporating gym workouts into your training routine. Our golf specialists provide professional advice on workouts for our clients daily, and we consider it a privilege to help them play their best game. If you are curious about what else a golf specialist could do for you, click the button below to download our answers to 20 frequently-asked golf questions.

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