Golfers and Weight Lifting: Driving the Ball Further

By dj-admin •  Updated: 07/14/23 •  5 min read

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Golfers are always looking for ways to improve their game. One of the most common questions I get is, “Can lifting weights improve my golf swing?” The answer is yes! Lifting weights can increase your power and driving distance.

Golfers interested in increasing their power should focus on exercises that target the muscles of the hips, glutes, back, and shoulders such as squats, deadlifts, bench presses, and military presses. Golfers should also focus on exercises that target the muscles of the arms, hands, and core such as pull-ups, push-ups, dumbbell curls, and weighted sit-ups.

I recommend starting with a simple routine like this:

Friday is an optional rest day to give your muscles a chance to recover if you are lifting heavy or doing lots of reps on Monday, Tuesday, and Thursday. You can find more information about weightlifting exercises below.

How to do a proper bench press with good form

Golfers and Weight Lifting - bench press

Start by doing three sets of 12 reps, rest longer in between sets if needed or use less weight until form is corrected.

How to do a proper military press with good form

How to do a proper pull-up with correct form

Golfers and Weight Lifting - pull ups

How to do a proper squat

How to do a proper shoulder press

How to do a proper deadlift

man doing deadlifts

Start by grabbing two dumbbells from the ground, palms facing your feet and knees slightly bent for stability. Keep arms straight as you stand up with the weight in a single movement; start by doing three sets of 12 reps, rest longer in between sets if needed, or use less weight until the form is corrected.

What are the benefits of weight lifting to improve the golf game?

What are the benefits of a strong core when it comes to golf?

A strong core can help you push off the ground with more force and stability, allowing for a longer swing.

What are some of the best weight lifting exercises to improve driving distance?

The deadlift is one of my favorite weightlifting movements for golfers because it strengthens your back as well as your hamstrings and glutes. Strengthening these muscles will allow for a stronger swing in return driving the ball further distances.

Was Tiger Woods the first golfer to start lifting weights?

Tiger Woods was not the first golfer to start weight training. Other golfers that started lifting weights early on include Jack Nicklaus, Arnold Palmer, and Lee Trevino.

How can I start weightlifting for my game?

Golfers and Weight Lifting - man lifting weights

Starting a workout program is never easy so it’s important to take your time. Start by looking into your work schedule and then make it a goal to work out two times per week. The best weight lifting exercises for golfers are the deadlift, squats, lunges, bench press, overhead shoulder press, or the military press as well as seated rows.

Weight training can improve any golfer’s mental game so go ahead and start lifting weights today! It’s important to remember that any weight lifting activities need to be done in proper form. If this requires the use of less weight to perform the exercise correctly so be it.

Lifting weights with bad form can lead to many issues including the potential risk of injury. If you get injured while lifting weights this will defeat the purpose of lifting to improve your golf game so always remember to focus on form over moving heavyweight.

Once you have achieved proper form for each exercise, you can slowly start adding more weight and building more muscle to your body frame. This takes time, dedication, and patience! Weight lifting will not increase your golf drive overnight!

So remember to be patient and consistent with your workouts. Before you know it you’ll be adding yards to your drive and seeing improvements in all areas of your golf performance.

In Conclusion

Many golfers as of late have decided to start lifting weights into their daily workout routines. The benefits of developing your glutes, abdominals, and leg strength can really add an advantage to your overall golf game. Remember to practice good form, and to enjoy the process.