Everyone has an opinion on golf fitness. Your playing partner swears by the Tuesday spin class. The guy at the range is convinced his rotator cuff routine changed his life. The internet influencer will sell you a 12-week program promising 30 extra yards if you just comment and buy the right resistance band.

Here’s the truth: most golfers are undertrained, moving poorly, and leaving distance, stability, and longevity on the table. This doesn’t happen from a lack of talent, but because nobody ever gave them an honest foundation to build on. The good news is that strength training for golf doesn’t need to be complicated.

Below, you can see five exercises that are great for your golf game. Give ’em a shot.

1. Split Squat

Take a medium to large step forward so that your back foot ends up on your toes, keep front foot flat on the floor. Begin the squat movement and lower under control, think about dropping the back knee straight down towards the floor. Then drive the front foot down in the ground, push hard through and stand straight up. Keep the pelvis neutral. Don’t let the trail hip hike or the low back extend to finish the rep.

2. Kick stand RDL

Stagger the feet, soft bend in the front knee, hinge at the hip until you feel the hip and hamstring load. Keep the weight close to the leg. Stop when the pelvis starts to rotate — that is your end range, not the floor.

3. Half-Kneeling Single-Arm Cable Row

Down knee same side as the pulling arm. Cable at chest height. Drive the pull with the scapula; feel it in the upper back, not the armpit. Hips stay square. If they rotate to assist the pull, the load is too heavy.

4. Half-Kneeling Landmine Press

Down knee same side as the pressing arm. Load the trail hip before you initiate. Drive from the hip through the shoulder — not just an arm press. Control the bar on the way back down.

5. Half-Kneeling Cable Chop

Cable set high. Down knee on the side you’re chopping toward. Take an overhand grip on a rope handle, pull diagonally from high to low, finishing outside the opposite hip. Resist the rotation as the trunk controls the arc, the arms just hold on.

Four-week progression

Week 1

Position and movement quality only. Keep loads light enough that every rep looks like the first. Three sets of eight on each side. 90 seconds rest between sets.

Week 2

If movement quality held up, increase the weight by a small increment — 2.5 to 10 lbs depending on the exercise. Three sets of eight on each side. 90 seconds rest between sets.

Week 3

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Updated on November 23, 2025

You’ve watched the pros on TV and wondered what separates their effortless 280-yard drives from your inconsistent shots off the tee. Maybe you’ve even tried copying their swing mechanics, only to find yourself still struggling to break 90.

The gap between amateur and professional golf isn’t just about natural talent—it’s about how they approach training. While you might squeeze in nine holes on Saturday mornings, pros treat golf like the athletic discipline it is, with structured practice routines that make them worthy of being featured on sports shows and the best golf betting sites.

Most weekend golfers practice by hitting a bucket of balls or playing casual rounds with friends. But this scattered approach rarely leads to meaningful improvement. You need a systematic training method that addresses every aspect of your game—from your pre-round preparation to your off-course conditioning.

In this guide, we’ll break down the exact training methods that professional golfers use to stay at the top of their game, and show you how to adapt these strategies to your own practice routine. You won’t suddenly start hitting like Rory McIlroy, but you will develop the focused approach that separates golfers who improve from those who plateau.

Prepare Properly

Many of us look forward to a day out on the golf course so much that we just turn up and play. Golf should be enjoyed, obviously. If this is the one part of the week where you get a little personal time, who are we to tell you how to enjoy it?

But if you want to improve your game, you should think about how you prepare to play too.

Preparation involves both physical and mental aspects. The physical side should include stretching and warming up before heading out. Let’s say you arrive 30 minutes early. Spend 10 minutes on dynamic stretches like arm circles and hip rotations. Then hit 20-30 balls at the range, starting with wedges and working up to your driver.

You could also add strength work at the gym if you have the time.

Mentally, you should also visualize rounds and shots to help you focus when you start your round. For example, while driving to the course, picture yourself hitting your opening tee shot down the middle of the fairway. Visualize the ball flight and where it lands.

Set Your Own Goals

Someone like Rory McIlroy or Scottie Scheffler will start the year setting their goals to win as many tournaments as possible and often target one of the majors. If it is Ryder Cup year, that will also be a priority.

Those lofty goals are obviously beyond reach for most of us. However, you can still set your own standards.

Think about what you want to improve in your game. Identify specific weaknesses. This is not to put yourself down, but to target specific areas for improvement.

Let’s say you typically shoot 90. Your goal might be breaking 85 by the end of summer. Track your fairways hit, greens in regulation, and putts per round. If you’re only hitting 5 fairways per round, work on driver accuracy first.

You can practice these skills during training. Then apply what you’ve learned when you play an actual round.

Play Skill Games

Much of our advice in this article might seem like work rather than fun. But if you are serious about improvement and want to train like a pro, you should break your game into manageable components. You will then be able to address each one with more precision.

Breaking your swing down is an obvious starting point. Your swing fundamentally affects every shot, and working on stance and placement pays dividends.

But you can also play small skill games, concentrating on other golf aspects. For example, play “up and down” challenges around the practice green. Drop 5 balls in different spots and try to get each one up and down in 2 shots. Or practice the “clock drill” for putting: place 12 balls around the hole at 3 feet, like numbers on a clock face, and try to make all 12 in a row.

These can be fun and take your mind off the fact that you are not playing as normal, but improving your game.

Practice

There is nothing better than actually playing golf if you want to improve, of course. Practice and training should always include hitting the driving range or the putting greens. But playing a course provides real-world experience.

You should stay focused on improvement of your skills, however.

To really train like a pro, you should also enter events and tournaments. Move away from just playing with your buddies on weekends. Competition against strangers adds pressure that helps you improve.

Let’s say you normally play relaxed rounds with friends where you give each other mulligans. In a tournament, every shot counts. This pressure reveals weaknesses in your mental game and course management that casual rounds won’t expose.

Work on Off-Course Factors

We touched on this when we mentioned strength training in the gym, but fitness and mental conditioning directly impact your swing and stamina. Professional golfers treat their bodies like athletes in any other sport.

Conditioning your body and mind can significantly affect your golf.

This should also include how you take care of yourself. Eating well and staying hydrated matters for your wellbeing, but it will also help you maintain energy through 18 holes.

For example, Tiger Woods famously does 30-40 minutes of cardio, followed by core work and stretching every morning. Dustin Johnson focuses on rotational exercises using medicine balls. You don’t need their exact routine, but adding 20 minutes of planks, Russian twists, and bird dogs three times a week will strengthen your golf muscles.

When it comes to the gym, prioritize cardio work and core exercises. You can always add exercises tailored to your individual body needs to support your golf goals.

Ask for Feedback

Sometimes you need other people to tell you how you are playing. Self-evaluation helps, and it is something that you should do regularly. But the opinions of experienced friends and colleagues accelerate your improvement.

If pros have entire teams of coaches analyzing every move, you can benefit from honest feedback about your swing occasionally.

For example, ask a low-handicap friend to watch you hit 10 drives and note any patterns. Do you consistently aim left? Does your head move during the swing? Record yourself with your phone from behind and compare your swing to a pro’s swing on YouTube.

By listening to the advice of others, you will be able to identify which aspects of your golf game need the most work. It will also be nice to hear some positive opinions too!

Professionals listen and learn constantly. They follow all these areas of training we have outlined here.

There is no guarantee that you will be able to quit the day job and chase the dream of being a pro. But your game should get better. And shooting your personal best score beats any weekend victory over friends.

August Noble

August Noble was first introduced to golf at 7 years old. In 2013 he started seriously working on his game and was able to reduce his handicap from 19 to 3.4 in less than two years. He’s been helping other golfers do the same ever since. Current Handicap: 4

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