Built for the Swing: Strength Training for Recreational Golfers

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 overall strength as measured by FitBod’s mSTRENGTH system.
Push Muscles
Pull Muscles
Leg Muscles

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

🏁 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.