I grew up in an age when lifting weights was anathema to golf. Golf instructors strongly discouraged any type of weight training for fear of golfers losing flexibility and touch. Magazines published articles about the harm weightlifting would do to a golfer’s game. Outside of golf, the narrative of golfers not being athletes only added to golfers eschewing the gym.
And none of it was true.
Lifting weights properly not only increases strength, but it also increases range of motion and flexibility. It can even increase flexibility.
Take a look at NFL players. Big, fast and strong they can twist and turn and contort their bodies into all kinds of positions.
Look at long drive competitors. Most of them look like NFL linebackers. Watch how they move with power, speed and flexibility.
Part of the issue has been the debate of whether or not golf is a sport and if golfers are athletes. I am here to definitively say golf is a sport, and golfers are athletes. The golf swing requires athletic movement. Those who play golf need to be able to move in an efficient, athletic motion while using strength, speed, flexibility and balance. Look at tour players today, and you see athletes.
I’m not saying you need to look like Brooks Koepka or Kyle Berkshire or even Tiger Woods, but, if you play golf, you should be doing some kind of weight training. It helps prevent injury, improves overall health and will help you improve your game.
So, what to do. How do you get started?
Ideally, go to mytpi.com. There you can find a list of certified TPI instructors in your area who can get you started. As a TPI certified instructor, I’ve helped many clients develop weight training routines to benefit their golf.
I realize some of you don’t want to spend the money for a personal trainer. It can be expensive. There are apps available for a monthly fee tailored to golf. Mike Carroll has Fit For Golf which is a terrific app. In the coming weeks, I will introduce a paid subscription option where I will have exercises and drills to address issues in the golf swing for paid subscribers.
Even so, some of you would rather go it alone but aren’t sure what to do or how to get started.
Here are some basic ideas to get started.
First, a general rule of thumb is this: lift, push and pull. Lift something heavy, push something heavy and pull something heavy.
Second, stick with basics. For example, curls, presses and rows are great upper body exercises for golf, and squats, lunges and deadlifts are great exercises to strengthen your lower body for golf. Lower body strength is vitally important in the golf swing. A myriad of swing issues can be corrected just by being strong enough from the waist down.
Thirdly, don’t overdo it. Just like over swinging in golf can ruin your game, lifting too much too fast can ruin your strength training. To start, select weight which is comfortable to perform the exercise for 3 sets of 6-8 reps. Start with 15-30 minutes per session. Gradually increase the weight in small increments each week. Over time, you may find you want to increase the amount of time for each session.
Fourth, take your time with the sets and reps. This isn’t a race. Slow and controlled movement is important in building muscle.
Fifth, two to three times per week is enough in the beginning. Your body needs to rest and recover. As you start feeling better and stronger, you may want to add a day with 5 days being the max. If you start to add days, do not go beyond 5 days. It will also be important to work upper and lower body on different days to give the separate areas time to recover.
Sixth, just get started. The hardest part is getting started. I’ve been there. I understand. I am on the same journey.
I started weight training with a trainer because I needed to do something. I was at a point where I was sore after every round. Walking 18 holes was difficult. Riding and playing 27 holes was hard on me physically. I dreaded playing two days in a row, and three days in a row wasn’t even a thought in my head. I had lost distance. There were days I was struggling to enjoy playing.
Four years later, I am 58 years old, and I hit the ball as far and some days farther than I did in my 20’s (I’ll concede some of that is equipment and ball related). I’m stronger than I have ever been. Walking 18 holes is a joy and walking 27 holes is not a problem. Two days in a row is a joy, and I look forward to playing as many days in a row as time allows.
Do yourself a favor and get in the gym. Start lifting some weight to get stronger. Sign up for a golf app like Fit For Golf.
Better yet, contact me or any of the TPI certified instructors around the world to get you moving in the right direction. Invest not only in your golf but your overall health. It is the best investment you can make.
As always, be grateful you get to play this game. It is a privilege each time you put a tee in the ground to start a new round. It is a joy to be around other golfers who share your love of the game. Now, go golf!
