Introduction
Golf is a precision game. It takes consistent physical training, technique, and mental focus to get the ball into the cup. Whether you're driving the ball 300 yards down the fairway or sinking a short putt on the green, it takes more than just talent to get the ball in the cup.
As the legendary Ben Hogan said:
“Placing the ball in the right position for the next shot is eighty percent of winning golf.”
It’s not about just hitting harder or further—it’s about training smart. Strength, flexibility, and balance tailored specifically for golfers are the game-changers.
The PGA pros and Masters players know this, and so should you. Whether you’re chasing tour wins or dominating weekend rounds with friends, a strong foundation helps keep your drives long, your swing smooth, and your body injury-free.
At Performance One, we’ve trained countless golfers and learned one essential truth: without proper physical training, big swings can lead to big injuries. That’s why we’re here to share the most effective golf fitness exercises, from flexibility drills to strength training for golfers.
If you want to stay in top shape and perfect your swing, you are just about to hit the green.
Understanding Golf Physical Training
What is Golf Physical Training? And what makes fitness for golfers unique?
If you think about it, a golf swing isn’t an easy movement. It’s a powerful mix of precision, timing, and technique that demands both physical and mental skills.
With golf fitness comes improved swing technique, balanced grip and stance, and a body built for resilience. Behind every smooth swing are the pillars of golf training: core strength, flexibility, and mobility.
And with a strong, injury-free body comes a sharper, more focused mind—ready to tackle every hole.
Key Components of Golf Physical Training
Strength Training for Golfers
Strength is the foundation of a powerful golf swing. It’s about maintaining balance, control, and stability throughout your game. The stronger and more stable you are, the more precise and consistent your shots will be.
Here are some of the best strength exercises for golfers to help you build that solid foundation:
Squats
Squats are a great exercise for golfers, as they strengthen your legs and core—the powerhouse of your swing. By building this strength, you can rotate smoothly and maintain control, especially during downswing drills.
How to do Squats for Golf Training:
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Stand with your feet shoulder-width apart, keeping your back straight and chest up.
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Slowly lower yourself until your thighs are parallel to the ground, engaging your core.
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Stand back up with a smooth, powerful movement, returning to the starting position.
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Repeat 8 to 10 times.
Lunges
Lunges are a must for golfers to build single-leg strength and balance. These exercises mimic the weight shift during your swing, helping you stay stable and controlled through your follow-through.
Lunges help you get strong, balanced legs, and therefore, more consistent shots and better power transfer.
How to do Lunges for Golf Training:
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Stand tall with your feet hip-width apart.
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Step forward with one leg, lowering your body until both knees form 90-degree angles.
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Keep your torso upright and your core engaged.
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Push off your front foot to return to the starting position.
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Alternate legs and repeat 8 to 10 times on each side.
Deadlifts
Deadlifts are the best strength exercise for golfers who want to boost power in their swing. They target your hamstrings, glutes, and lower back—the muscles that drive rotational power and maintain posture through every phase of your swing.
Deadlifts workouts for golfers will keep you stable and explosive, that is why they are so important.
How to do Deadlifts for Golf Training:
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Stand with your feet shoulder-width apart and a barbell or dumbbells in front of you.
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Hinge at your hips, keeping your back straight and shoulders pulled back.
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Grip the barbell or weights firmly, then lift by driving through your heels and engaging your core.
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Lower the weight back down with control, maintaining proper form.
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Perform 6 to 8 reps, aiming for about 85% of your heaviest lift for strength gains.
Flexibility and Mobility Exercises
Flexibility is the secret weapon behind a smooth, powerful golf swing. Without it, even the best swing mechanics can fall apart.
No matter how hard you hit or how perfect your follow-through is, flexibility exercises help reduce strain, enhance performance, and keep stress at bay.
Hamstring stretch
Tight hamstrings can limit your posture and rotation during your swing. Loosening them up helps you maintain balance, a consistent stance, and avoid common injuries like golfer’s elbow.
How to do a Hamstring Stretch for Golf Training:
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Stand with one foot extended forward and the heel resting on the ground.
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Hinge at your hips, keeping your back straight, and reach toward your extended foot.
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Hold for 15–20 seconds, then switch legs.
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Repeat 2–3 times per leg.
Shoulder circles
Shoulder mobility is crucial for a smooth backswing and follow-through. Shoulder circles improve flexibility while warming up your rotator cuff and stabilizing muscles.
Simple and effective, shoulder circles are a key exercise for avoiding rotator cuff injuries.
How to do Shoulder Circles for Golf Training:
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Stand tall with your arms extended straight out to the sides.
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Slowly rotate your arms forward in small circles, gradually making the circles larger.
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Reverse direction and repeat the process.
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Perform 10–15 rotations in each direction.
Hip openers
Your hips play a major role in generating power and controlling rotation during your swing. Hip openers improve mobility, reduce stiffness, and help you maintain a strong base.
How to do Hip Openers for Golf Training:
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Start in a standing position with your hands on your hips.
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Lift one knee toward your chest, then rotate it outward in a circular motion.
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Return your foot to the ground and repeat on the other side.
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Perform 10–12 rotations per leg.
Endurance Training
Yes, golf is also an endurance game. Surprised?
Well, you bet it is. Maintaining consistent energy and focus for 18 holes takes stamina. The best golf training programs require more than just strength and flexibility—you also need the endurance to go the distance.
Endurance training for golfers helps you build cardiovascular fitness and recover faster between rounds. It keeps your energy levels high and your performance consistent, no matter how long the game lasts.
Here are some of the best endurance training activities for golfers:
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Jogging: Build stamina while improving cardiovascular fitness.
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Cycling: A low-impact way to enhance leg strength and heart health.
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Interval Training: Combine short bursts of high-intensity effort with recovery periods to boost overall endurance. Check out our HIIT workout guide to learn more!
Endurance training for golfers also keeps your mind sharp. You’ll notice more consistent swings, smarter decision-making, and the ability to stay focused even as fatigue sets in.
Golf Conditioning Programs
Now that we’ve gone through some of the best golf physical training exercises, there’s just one more step to take:
Get into a tailored golf conditioning program.
Because golf training is more than just doing these workouts on your own—especially if you’re training here at P1.
Golf conditioning combines flexibility, mobility, strength, and endurance exercises to refine your golf movements. And no, we’re not just talking about exclusive PGA or Masters-level physical training. We’re talking about dominating the greens in local games, mini-tours, or even casual rounds with friends.
Here’s how we approach golf conditioning programs at P1:
The process begins with one of our golf fitness coaches assessing your movements and technique. This includes a detailed evaluation of your swing mechanics, posture, and overall body alignment to pinpoint areas that need improvement.
One of the most exciting parts of golf conditioning is the Biomechanical Movement Screening. With this personalized assessment we analyze how your body moves during the game. You’ll see everything—your follow-through, stance, balance, and exactly where and how you hit.
From there, we build a personalized golf conditioning program just for you. This is where all the exercises come together, specific ones are added, and your progress is tracked every step of the way.
A good PT screening also allows our golf fitness trainers to identify imbalances or inefficient movements. These insights help improve your technique and—yes, you guessed it—prevent injuries.
Injury Prevention Through Physical Training
What are the most common injuries in golf? From repetitive swings to improper mechanics, all these can put a lot of strain on your body.
The good news? The right golf physical training can help prevent injuries and keep you on the course longer. Here are some exercises you can expect when scheduling a PT session here for golf injury recovery:
Golfer's Elbow (Medial Epicondylitis)
This one is so common, we even named it after the sport. Golfer’s Elbow is caused by overuse of the forearm muscles from repetitive swings.
What can you do to heal Golfer’s Elbow? Wrist Flexor Stretches can ease tension in the forearm, while Eccentric Wrist Curls are excellent for rebuilding strength during recovery.
Rotator Cuff Injury
Rotator cuff injuries are a common result of repetitive swinging motions, which can strain your shoulder over time. Left untreated, they can lead to pain, reduced range of motion, and even chronic discomfort.
To recover, Doorway Stretches can improve shoulder flexibility and ease tightness. Strength exercises like External Rotations with resistance bands can also help here.
Lower Back Strain
Lower back strains are another familiar injury among golfers, often caused by poor swing mechanics or the prolonged strain of playing 18 holes.
We’ve covered the Best Physiotherapy Exercises for Lower Back Pain, so be sure to check it out. Some great exercises for this condition include the Cat-Cow Stretch and Bird-Dog.
Knee Injuries (Meniscus Tears, Ligament Strains)
Knee injuries are a common challenge for golfers. The twisting motion during a golf swing—or even walking the course—can strain your knees, leading to meniscus tears or ligament issues.
As mentioned earlier, the Hamstring Stretch is excellent for relieving tightness and maintaining flexibility around the knee joint. To strengthen and stabilize the knees, Wall Sits are highly effective.
Wrist Injuries (Tendonitis, Sprains)
Wrist injuries are often caused by gripping the club too tightly or improper swing technique. This can result in tendonitis, sprains, or chronic pain that affects your game.
To recover, Prayer Stretches can improve flexibility and ease tension in your wrists. Strength exercises like Wrist Curls with light dumbbells are great for rebuilding stability and strength.
Tendinopathy (Chronic Tendon Inflammation)
Tendinopathy, or chronic tendon inflammation, is a common result of overuse from frequent swings and gripping the club.
Forearm Stretches can help relieve tension, while Eccentric Wrist Extensions with resistance bands or light dumbbells can improve tendon strength and function.
Real-Life Success Stories
Staying injury-free is essential for any sport, and golfers at every level understand the importance of physical training. A perfect example of this is Utah’s very own Tony Finau—a six-time PGA TOUR winner and a consistent contender for The Masters Tournament.
Finau can certainly deliver incredible swing mechanics and explosive drives. He has often shared his golf physical training routine on social media, emphasizing how crucial it is to his success. As he puts it:
"If you want to be the best, you need symmetry and strength."
Tony’s extraordinary results prove just how impactful strength, flexibility, and endurance training can be:
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Swing speed of 137 mph.
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Ball speeds around 200 mph.
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Drives consistently surpassing 300 yards, with many reaching an impressive 315 yards.
Finau’s story shows how physical training elevates performance and keeps golfers at the top of their game.
Let’s recap what we’ve learned in this extensive golf training lesson.
Conclusion
As we said at the beginning, golf is more than a game of precision—it’s a sport that demands physical strength, flexibility, and endurance. With the right training, you can refine your swing, improve your balance, and stay injury-free, just like the pros.
Are you ready to dominate the local greens? Or maybe set your sights on PGA-level tours?
Whatever your goals, your next move starts here. Schedule a session at P1 today. Let’s hit the green—stronger, sharper, and ready to win.