Training for a Strong Swing

Strength training for recreational golfers who want more power, stability, and swing control—without living in the gym.

I’m not trying to look like I play on the LPGA Tour. I’m trying to look like I actually finished the round without pulling something.

That’s the spirit behind my strength training plan: build a body that can swing with balance, consistency, and enough power to carry a par 3—without needing to spend two hours in the gym six days a week.

In this post, I’m breaking down my current strength routine, the tools I’m using to track progress, and how this all connects back to my golf game.

🧱 The Foundation: Why Strength Training Matters in Golf

Golf isn’t a “power sport” in the traditional sense—but it is a sport that demands control over power. The kind that comes from your glutes, hips, core, and shoulders working together in a smooth, connected chain.

For recreational players, that means:

• More clubhead speed with less strain
• Better balance and posture throughout the swing
• Fewer injuries, especially to the back and shoulders

You don’t need Olympic lifts or CrossFit to get there. But you do need some structure, and a focus on the muscles that matter most.

🏋️‍♀️ My Current Plan

I use Fitbod to structure my workouts around strength training 3–4 days a week. I vary my exercises each time — to keep my mind and my muscles from getting bored. Here’s how it breaks down, with some example exercises:

🧍‍♀️ Upper Body Days

• Lat Pulldown
• Dumbbell Chest Press
• Assisted Pull-Ups
• Cable Rows
• Dumbbell Lateral Raises

🍑 Glute & Hip Days

• Glute Bridges
• Cable Kickbacks
• Leg Press
• Romanian Deadlifts
• Step-Ups

🎯 Core & Rotation Work (Every Session)

• Woodchoppers (cable or dumbbell)
• Russian Twists
• Plank Holds
• Side Bends
• Stability Ball Knee Tucks

🔥 Quick Burn Finishers

• Farmer Carries
• Sled Push (when available)
• Rowing machine sprints
• Med Ball Slams

Each session starts with 15 minutes of light cardio and ends with some static stretches or foam rolling for recovery.

📊 Strength Dashboard

A snapshot of my current strength training progress, personalized by Fitbod and designed for powering a more confident swing.

My Fitbod “Overall Strength” score shows a decent baseline, but the real goal is balanced improvement. Here’s where I’m currently strong—and where I’m focused on catching up:

• Glutes & Hamstrings: Strong, thanks to lower body training and lots of walking, hiking, and jogging.
• Core: Improving—especially obliques and rotational power
• Upper Body Push (chest/triceps): Work in progress
• Grip Strength: Surprisingly solid
• Balance & Stability: A focus area, especially on single-leg exercises

🧠 How This Helps My Swing

I’m already noticing a few big changes on the course:

• More consistent lower body drive — especially with irons
• Less sway and more rotation through the finish
• Fewer aches after 18 holes
• A better sense of power without needing to swing harder

This is the long game. My goal isn’t max weight—it’s max control.

🛠️ Related Tools & Resources

• The Swing Support System: Mobility Moves That Make a Difference
• 5 Months, 5 Swings: My Golf Season Blueprint
• Fitbod – Gym App for Smarter Strength Training
• TPI’s Golf Fitness Resources

🏁 Final Thoughts

If you’ve been putting off strength work because you’re worried it’ll be too much or won’t help your swing, consider this your invitation to give it a go.

You don’t need a gym membership or a trainer shouting “one more rep!” to start getting stronger. You just need a plan—and a reason to show up.

Mine is simple: I want a swing that feels strong, balanced, and repeatable.