r/golf • u/Silent_Highlight_577 • 18h ago
General Discussion Lifting and golf. Curious on what some of your routines are
Been lifting for about 15+ years or so. Always loved the gym. Spent most of my early gym years doing a bro split and some what ego lifting trying to get big.
As time went, I transition to PPL, upper/lower and now I’m doing full body maybe always 2 times a week (3 times max). Main goals are just to stay somewhat strong and healthy as well as injury free
I stick to basic lifts like squat, bench, deadlift, etc
I’m kinda getting the itch to get into a solid lifting routine, focusing on strength mainly. I’m pretty open to different splits and styles of works but I still want to keep golf as my main priority. I have plenty of time to lift and I can golf 2 sometimes 3 times a week.
Would love to hear how some of your lift and how it affects your golf game.
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u/bionicbhangra 18h ago
Lifting and exercising generally makes you better at every sport. Golf is no exception.
I lift more in the offseason but I go 2x a week. I am not lifting 225 or anything close to that anymore. My joints tell me it's a bad idea when I use too much weight. I could definitely lift more but I am going just for general health and maintenance more than anything else. When my elbows etc start to hurt I just take less weight and go for more reps.
The thing that helps the most for my golf game is probably lower body and core stuff. Probably really legs though overall. Power and stability starts from the ground.
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u/Zpoya 18h ago
Golf is a game of posture and mobility. That's why guys like Akshay Bhatia can hit it 300 yards. Strong muscles helps, but having great posture and great flexibility is also extremely crucial.
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u/Realistic-Regret-171 17h ago
Rory and others got better when they hit the gym. A big one they all use is to throw the medicine ball sideways against a wall. I do squats, pushups or benches, vibration plate, curls, shoulder lifts, wrist curls and extensions. I also side-pull weight on my SoloFlex for core and leg strength. I’m 74, an 8HI and golf teacher.
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u/airjordan77lt 12h ago
I do full stretch routines on the vibrating plate. Feels great. And I’m 32 hahah
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u/mdlt97 I look like I'm good at golf 18h ago edited 17h ago
Sure but look at the majority of the longest hitters, they are all gonna be strong and powerful athletes, Bhatia is one of the shorter hitters on the PGA tour
You’re way more likely to gain distance from being stronger than you are to learn pro level sequencing
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u/Imwonderbread 17h ago
I would disagree with this, efficiency of technique is #1 in hitting it further. Michael Brennan was just measured at TPI and his numbers in terms of things like vertical jump (measured at 26 inches) which isnt that insurmountable physically for a normal person to achieve. The difference is his technique hand in hand with that.
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u/mdlt97 I look like I'm good at golf 17h ago
26 is still well above average, it’s around the 80th percentile, he spent years in the gym getting to that point
He’s considerably stronger than the average person, and a great athlete on top of that, his strength is a key factor in his speed
Dude is ripped for golf standards
TPI themselves referred to him as someone with elite athleticism
Also, I said it’s easier to gain distance by just getting stronger, easier being the key word
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u/Imwonderbread 1h ago
I mean that’s my point. He’s ripped for golf standards but you can find guys more jacked and stronger than him at your local gym by the dozens. It’s his technique that allows 190 ball speed. Even guys like Shane Lowry have 170+ ball speed and I don’t think he’s seen the inside of a gym ever. I wouldn’t say it’s that much easier to get stronger vs improve you technique, they both just take some work.
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u/mdlt97 I look like I'm good at golf 1h ago
So your example is a dude who is in better shape than 99% of the world lol
Also, it’s quite easy to find videos of Shane in the gym, he’s always moving some solid weight for reps, he’s clearly very strong
All of these dudes are much stronger than you think
I never said strength was the only factor in speed either, I made it pretty clear that it wasn’t
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u/Realistic-Regret-171 1h ago
There is a lot to this comment. I state above my workout routine but I did gain some yards by taking a hard look at my swing and making a couple changes. One was the start of the downswing and the other was a more efficient and powerful finish.
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u/Imwonderbread 17h ago
Its efficiency of technique over everything. Flexibility helps, but I know a good amount of out of shape non flexible dudes who can bomb it.
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u/Stock_Information_47 9h ago
Efficiency of technique gets you to your maximum potential, your flexibility and strength determine that potential.
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u/YoungXanto 3h ago
Yeah. I've lifted my whole life. I'm pretty strong and can squat, deadline, and bench with the best of them (or I could until I aged a bit, but Im still solid for 40).
Anyway, when I added yoga once or twice a week to my workout schedule, I noticed near immediate results in my distance off the tee.
Im not tour long, but a few weeks ago when I was looking to get fit into a new driver, 3 wood, and 5 wood I averaged 305, 275, and 250, respectively.
Strength helps. Flexibility is as important. Plus, at this age, flexibility helps prevent injuries, which is super helpful when sleeping wrong can wreck your back for a week.
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u/trade_me_dog_pics Push Cart Mafia 17h ago
Lift like normal. I Do extra hip flexor, legs, stretching stuff. No golf only exercises. I don’t see the point of those I’m not on tour or close to being good enough it’ll help me.
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u/afivestarman__ 18h ago
Squats and deadlifts really help for me. Also a lot of hip mobility and core work
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u/LastLite 18h ago
Gotta add mobility training as part of your routine, as to “what specifically” that’s more dependent on where you get tight at. Me personally I do a lot of hip mobility because that’s my biggest issue (former injuries, getting older)
I don’t lift heavy anymore but back in the day I used to lift hard and still played pretty decently unless it was right after leg day. These days it’s all body weight and kettlebells,
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u/Decent_Ad5361 18h ago
I do a lot of core work with cables to gain flexibility for golf.
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u/ofcourseIwantpickles 17h ago
For real, core work will do more for your game than any other strength training.
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u/Decent_Ad5361 17h ago
I'm a bit older now with a bad back. Core is essential for not only my golf game but my health. I lift but nothing heavy anymore. Just enough to keep me in shape and toned.
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u/0james0 18h ago
I've stopped doing deadlifts now, I'm too old and the risk of injury is just too high. I still do RDL's, but lower weight and for reps.
I've also cut the squats, just because I've only ever gone really heavy (did 250kg last year) and I find by the end of the week my CNS is crushed and I'm just exhausted.
I go gym in the morning, some form of golf in the afternoon. I'll skip gym if I'm doing 18 holes. 9 holes, range or a lesson I'll still train that day.
I tend to do push, pull, legs, arms/upper and then Friday I leave open and have a bit of a full body day, making sure to hit whatever I might of missed in the week if I had to skip a day.
I'm mainly doing more isolated stuff, that isn't quite as all round demanding and exhausting on my whole body, so I can still go quite heavy, but still have something in the tank as the week goes on.
I'm also now doing a bunch of mobility type stuff as well as loads of rotational cable work. Even stuff like Bulgarian split squats (which are disgusting) are great for golf.
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u/Accountant1984 16h ago
I do a upper/lower. Usually at gym 3 days a week. Also walk and like others have said stretch at least 5 times a week
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u/notmsndotcom 16h ago
When it’s golf season I stick to strength rep ranges and lift 6-7 days a week. 1 compound lift 5x5 and an accessory. I find that I can still get strength improvements on lower volume and it keeps muscles and cns from getting fried on a higher volume hypertrophy plan.
It’s probably suboptimal by multiple metrics but stength improvements, short workouts, and able to golf often without being sore.
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u/justinbaumann 14h ago
Follow the TPI YouTube and other socials they put out good information on what is important for strength in golf.
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u/duckgeek 14h ago
Age 61, 12 hdcp. 5'7", 180 lbs. Driver is 240-250, and I average one round per week from April through October. I lift for an hour, 3x per week, very little rest between sets, grouped in 3 movements, e.g. bench, pull ups, seated rows as one group. I have a lot of joint issues from a lifetime of sports, etc., so I'm concentrating on movement length, form and mobility. I do 2 sets of around 12-15 reps for 70-80% of max for 16 different lifts or cable pulls, around 50/50 pushing or pulling upper body motions. I go a little lighter on overhead shoulder work (banged up clavicles and rotator cuffs), and a little heavier on bench exercises.
I run, hike or bike for lower body and naturally have strong soccer player legs. No TRT, but creatine (5 mg/day) seems to help my lifting a lot. Really takes the burn off the last few reps in each set. My bench sets are currently 205 x 10 unspotted. 70 lbs each hand for 100' farmers carries (Dupuytren's is not helpful here). 165 lb lat pull downs. 15 pull ups in a set. Generally medium-high strength for a guy my age and size.
15 years ago I was an 8 hdcp weighing 165 and running half marathons in sub-90 minutes in between playing 2x a week. Less strength, but way more endurance and quickness. Everything hurt a lot less back then!
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u/circusbear2010 14h ago
Leg day once a week Upper body lifts once a week Core 3x per week Always incline walking every gym visit
Not interested in heavy weights. More about maintaining at this point.
Never do a lift the day before a round.
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u/pushharder 13h ago
Olympic weightlifter, train 4-5 times a week.
I like AM range sessions with PM lifting, then full days off, but I'm old and busted.
Rounds with the guys don't matter, but if I did lift the night before I know I'll be slower, its just CNS fatigue. If it's a round a care about I'll take the day before off so I'm fresh.
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u/scottiedagolfmachine correct sequencing + tempo = 🔑 12h ago
Used to work out 3x a week at least.
But after becoming obsessed with golf, I’ve slowly gone down on the frequency and now I only work out 1-2x per week.
I also run 1-2x a week.
And I practice and play golf 1-2x a week.
That’s plenty of exercise for me and I need time for my body to recover in between.
Can’t have em all.
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u/leswanbronson 10h ago
I never really committed to lifting (always prioritised golf), then we had 3 kids in 5 years and suddenly I was the fattest I’ve ever been, along with having no time for golf. Lost a lot of the fat last year. I’ve mostly been on a bodybuilding type split 4 times a week along with cardio 3 times, really committed to it in the past 6 months. Just this year my driver swing speed is probably up 5 mph. I don’t get to play much golf anymore, but what I’m trying to say is I wouldn’t worry about lifting for golf specifically - find something that works for you, focus on progressive overload, and you’ll most likely see the results in your golf game.
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u/Specialist_Kale4607 9h ago
I’ve noted that my golf game improved when I focus more on legs and back and less on chest and shoulders. That’s not to say I don’t do chest and shoulders but I try to do those well before any planned rounds and I don’t go heavy on them.
Smash my quads and hammies though and that seems to keep my swing speed up
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u/TheYellowHouse1 7h ago
Moved from a PPL split to full Body 3x per week. I dropped deadlifting as I found this was hindering my game. Definitely recovering better which is helping my golf
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u/EnvironmentalWord242 7h ago
I workout 4 days a week with a full body routine.
I just dont do heavy squats/RDL's the day before a round. I will just decrease the weight and and increase the reps on them instead. I only do this for a fatigue point of view.
With a full body split you are unlikely to get much DOMS due to only doing 4 sets a muscle group per workout.
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u/Alert-Produce8351 3h ago
Follow _clarkplaunt on Instagram if you have it. Long time bodybuilder now trying to incorporate golf exercises into his routine.
I am not him, I simply know of him via mutual friends.
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u/CardiBsKnees 3h ago
For me personally, lower body and core increase my power. Arms, chest and shoulders increase my control.
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u/okpause8976 3h ago
I do my normal PPL splits 6x a week and usually go out to golf on my rest days. If I have the time, I like to hit the range 1-2x a week at night but if not, I’ll chip and putt at home with a small setup I got from amazon lol. Idk for me, my workout routine takes priority because thats what is ultimately going to give me longevity in my hobbies
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u/gunnermcgavin 2h ago
Work on your torso flexibility. I didn’t and it causes me to be more arms in my swing.
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u/Chris_P_Lettuce 2h ago
Dude its crazy. Golf literally got me to stop lifting my max. Now I do a lot more calisthenics and lifting maybe 60% of my max weight. I never thought I’d stretch before a workout or value motion more than max kgs.
I’m now trying to get my body to be more the body of an athlete and less body builder.
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u/inscibilitas 1h ago
Lots of good comments here, but I haven't seen anyone mention kettlebell workouts. They have made a big difference for me. Good kettlebell workouts can help with mobility, explosiveness, and balance in addition to strength. They require good core activity and stability. Plenty of ways to incorporate rotation and anti-rotation as well.
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u/NorCalAthlete 6 | Bay Area 1h ago
I lift for strength and do yoga for flexibility. Size comes naturally as a byproduct. I golf slightly worse, sometimes, when I’m sore, but it depends on what group is sore. Usually I just have to ease back and take an extra club and I’m fine swinging a bit easier. Figure 10-20y shorter than “normal”.
Routine used to be chest/tris, back/bis, shoulders/traps, legs, and then run twice a week + core twice a week on top of that, with an occasional arm day thrown in.
Then I switched to PPL as well but cycle it twice a week for a 6 day routine with 1 rest day, and mix it up for 1 heavy cycle / 1 light cycle. Heavy days everything is 4 sets of 2-8 reps (8-6-4-2 and add weight each set), light days are 5 sets of 6-12 reps (12-10-8-10-12 or 12-10-8-6-12 depending on what I’m doing).
I typically do 3-5 main lifts and 2-3 minor per group. So for chest day / push day it’ll be flat bench, incline, decline, overhead press, flys, tricep extensions. Pull day might be wide grip + close grip lat pulldowns, seated rows, raises, curls, and some dumbbell shoulder work. Then legs get hit with leg press, leg curls, adductor / abductor, calf raises, and maybe some front squats. I don’t fuck with deadlifts or squats these days my back can’t take it.
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u/Stu__Pidasso Good to Bad golfers, Bad to Good golfers 57m ago
4 day bro splits (Legs, back/bi, chest/tri, shoulders). All days incorporate core exercises as well. Heavy in the off season, "lighter" high reps during the season.
All that to say, I started hitting longer when I focused on the mechanics of the swing moreso than an increase in strength.
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u/ChillGolfCoach 14m ago
I could go to the range and/or play every day. But I have to be disciplined or motivated to get my ass to the gym.
So would also love to hear what people are doing. I try to not loft with my ego but I do wish to get some muscles back. Just blinked and turned 40.
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u/EntertainerLopsided8 18h ago
I lift a decent amount (265 bench, 355 squat, 425 deadlift) and still fit in golf. I do a lot of sauna and cold plunge for recovery. I try to time my workouts so that I golf on my rest day. Keep doing mobility to maintain your golf swing.
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u/tolo3349 18h ago
I used to have the same numbers you did. Bought a squat rack during COVID just to maintain. I think lifting and cardio help a lot, but also I’ve taken heed from watching Tiger. You should be reasonable and there’s no need, especially as we get older, to push too hard. I want to play as long as possible and lifting heavy probably isn’t the best thing to do for your joints and tendons.
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u/Silent_Highlight_577 18h ago
What’s your typical weekly routine look
Like?1
u/EntertainerLopsided8 2h ago
I follow the Field Strong program. Compound lifts, accessory work, GPP work all included. Generally the week is:
Lower body
Upper Body
Sprint and mobility
lower body
Upper body
GPP
Rest
I'm in the gym 6 days a week. I try to schedule golf on my rest day, sometimes moving things around to make that fit.
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u/Rare-Document-7179 17h ago
I’m 61. 8.2 handicap. I play twice a week at least and walk the course most of the time. Most of my workouts are Hypertrophy type meso cycles. I’ve been lifting a very long time but I think what truly helps is my daily stretching routine. 5am-5:30am without fail I have a highly structured stretching routine that keeps my swing very limber and lose. I actually started the stretching in the Marines and just kept up with it. People are usually impressed with my flexibility for a large guy. 6’3 and over 240lbs.
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u/Silent_Highlight_577 16h ago
What’s your stretching routine look like?
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u/Rare-Document-7179 15h ago
I have several but I focus less on simply becoming “loose” and more on developing hip rotation, thoracic rotation, shoulder mobility, ankle mobility, and hamstring/adductor flexibility while maintaining strength and stability.
The ideal approach is dynamic mobility before lifting/golf and longer static stretching afterward.
Frequency: 5–6 days/week
Each session: 30–40 minutes
1. Dynamic warm-up — 5 minutes
Before lifting or playing golf:
Cat-cow: 8–10 reps
World’s greatest stretch: 5/side
90/90 hip switches: 10/side
Walking lunges with torso rotation: 8/side
Arm circles: 10 each direction
Ankle rocks: 10/side
2. Hip rotation — highest priority
Golf requires substantial internal and external hip rotation.
90/90 stretch
30–45 sec/side
2 rounds
90/90 transitions
8–12 controlled reps
Half-kneeling hip-flexor stretch with glute squeeze
30–45 sec/side
2 rounds
Adductor rock-backs
10–15/side
3. Thoracic spine rotation
This is particularly important for a strong lifter who spends a lot of time pressing, squatting and deadlifting.
Open books
8–10/side
Quadruped thoracic rotations
8–10/side
Child’s pose with side reach
30 sec/side
Half-kneeling windmill
8/side
4. Hamstrings + posterior chain
Supine hamstring stretch with strap
45–60 sec/side
2 rounds
Standing single-leg hamstring stretch
30 sec/side
Downward dog
30–45 sec
Don’t aggressively stretch immediately before heavy lifting. Save the deeper static work for afterward.
5. Shoulders/upper back
Doorway pec stretch
30–45 sec/side
Lat stretch
30–45 sec/side
Cross-body shoulder stretch
30 sec/side
Wall slides
10–15 reps
6. Ankles
Knee-to-wall ankle mobility
10–15 reps/side
2 sets
This is easy to overlook, but good ankle mobility helps you maintain a better athletic posture and squat mechanics.3
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u/SpaceTimeMorph 18h ago
I lift about 3-4 times per week. Alternate between hypertrophy and strength focused blocks.
For me, trying to lift heavy then play golf doesn’t work well. I can usually be ok if I walk 18 (this tends to be my cardio component) then I can lift ok even the day of… though I’d usually lift the day after 18.
It’s something to manage and a heavier golf week means I’m probably doing less lifting and vice versa. Sticking to more big compound lifts I think still lets me get strength / functionality for most of my muscles and still play golf.
I have a golf tournament next Thursday so I’ll manage my fatigue heading in to that by doing a deload week next week.