Seacoast NH has plenty of beautiful golf courses in Rye, Portsmouth, and Greenland. Since the pandemic, golf has exploded in popularity. With that, we’ve seen more and more golfers seeking out strength training to increase their swing speed and distance, and also be able to play without pain. Strength training for golfers works best when it’s targeted: building the right kind of power, addressing the side-to-side differences the golf swing creates, and improving mobility where you actually need it. Let’s break it down below.
1. Strength and power show up in your swing speed and ball speed
Golf has historically been slow to embrace fitness, but the research is catching up on the benefits of strength training. A review of the evidence found a relationship between muscle strength and driving distance, swing speed, and ball speed, and suggested that leg-hip power, trunk power, and grip strength are especially relevant. A broader systematic review of 25 studies found that strength and conditioning programs raised clubhead speed, ball speed, and distance by an average of roughly 4% to 6.4% when significant results were pooled, with some studies also showing better accuracy and consistency. And the type of training matters. A separate review of 20 studies found that combining general strength training with golf-specific movements raised clubhead speed by about 4.1% and hitting distance by about 5.2% on average, compared with about 1.6% and 4.8% from general strength training alone. That’s the “smarter, not harder” idea in numbers: you get more from training that’s matched to the demands of the swing. Results vary by player and program, and not every study showed a benefit, but the overall direction is encouraging.
2. The golf swing is asymmetric (so your body might be, too)
Unlike running or cycling, the golf swing loads your two sides very differently. For a right-handed golfer, the lead side (the left) takes on much of the rotational work. Research on golfers’ hips shows how this plays out. In one study, the lead hip rotated significantly faster than the trail hip during the downswing. In another, golfers used significantly more rotation range at the lead hip than the trail hip. MRI scans of 55 elite golfers found structural differences between the lead and trail hips, and labral tears were more common in the trail hip (37%) than the lead hip (16%). There’s also a link to back health: among 42 professional golfers, those with a history of low back pain were more likely to have reduced rotation in the lead hip. That’s an association, not proof of cause, but it points to the same lesson. Because the swing is lopsided, a standard routine that treats both sides the same can leave important differences untouched.
3. Why tailored, unilateral training makes sense for golfers
This is where individualized personal training pays off. Unilateral exercises, which load one leg or one side at a time, let a trainer see and address differences that two-footed lifts can hide, because a stronger side can quietly take over. A smart program starts by comparing left and right: strength, balance, and hip rotation on each side. From there, a trainer can build the weaker or more restricted side up first, match the load between sides, and add rotational power work that mirrors the swing. To be clear about the evidence, researchers haven’t yet tested whether correcting side-to-side imbalances on its own raises swing speed. But the logic is sound: the swing relies on a chain of power from the ground through the legs and hips into the trunk, and a weak or restricted link in that chain makes it harder to transfer force efficiently. Addressing it is a low-risk way to build a stronger, more balanced foundation.
4. Strength training builds mobility, too
Many golfers assume that getting stronger will make them stiff. The research suggests otherwise. A meta-analysis of 55 studies found that resistance training with external loads improved range of motion, and the improvement was about the same as stretching alone. The exception was training with body weight only, which didn’t significantly improve range of motion, so loading matters. Beginners gained the most. The takeaway for golfers: lifting through a full range of motion, with a trainer checking your technique, can build strength and mobility at the same time. That matters because swing mobility, especially hip rotation, is linked to how well the swing works and to the health of your lower back. A trainer can also pair strength work with targeted mobility drills for the areas that are limiting you.
5. Putting it together: a smarter plan for your game
Training smarter for golf comes down to three steps. First, build general strength in the legs, hips, trunk, and grip, since those are the areas most tied to swing speed. Second, add golf-specific power work, such as rotational throws and fast, controlled movements that resemble the swing, because the research shows that combining general and specific training works better than general training alone. Third, tailor everything to your body by identifying your left-right differences, building the weaker side, and improving mobility where you’re restricted. That’s a plan a personal trainer can build around your swing, your age, your history of aches, and your schedule, and it’s a lot more effective than simply swinging harder or hoping a few stretches will do the trick.
Common questions about strength training for golfers
Does strength training increase swing speed?
Research suggests it can. A systematic review found average increases of roughly 4% to 6.4% in clubhead speed, ball speed, and distance across studies with significant results. Results vary by player and program.
Should golfers do general strength training or golf-specific training?
Both. A review found that combining general strength training with golf-specific movements improved clubhead speed and distance more than general strength training alone.
Will lifting weights make me too tight to swing?
Not when it’s done well. A meta-analysis found that resistance training with external loads improves range of motion about as much as stretching. Lifting through a full range of motion, with good technique, can support mobility.
Why single-leg exercises for golf?
The golf swing is asymmetric, with the lead side doing different work than the trail side. Single-leg and one-sided exercises help a trainer find and address left-right differences. This is a coaching rationale, and it hasn’t been directly tested for swing speed.
Is golf-related low back pain linked to hip mobility?
In one study of professional golfers, those with a history of low back pain were more likely to have reduced lead hip rotation. That’s an association, so talk with your doctor if you have back pain.
Personal training for golfers in Epping, Raymond, Greenland, Rye, Portsmouth, and Lee, NH
If you’re a New Hampshire golfer or NHG member looking for personal training, we work with clients throughout southern New Hampshire, including Epping, Raymond, Greenland, Rye, Portsmouth, Lee and more. Our personal training gyms are located at 1 Bayside Rd Ste 104, Greenland, NH 03840 and 285 Calef Hwy Unit 9, Epping, NH 03042 and serve almost 300 clients weekly. We’ll build a strength program around your swing, your body, and your schedule, whether you’re chasing more distance or just want to finish 18 holes without your back complaining.
Ready to add speed to your swing? Let’s get started.
A few extra yards and a pain-free round don’t come from swinging harder. They come from a body that’s built for the swing. Here’s how to start:
Book a consultation or TPI assessment. We’ll look at how your body moves, compare your left and right sides, and talk about what you want out of your game. https://www.limitlessfitnessllc.com/get-started or call Greenland at (603) 334-5362 and Epping at (603) 734-2190
Get a program built for you. We’ll combine strength, rotational power, and mobility work matched to your swing, with extra attention on your weaker or tighter side.
Train with support. A trainer checks your technique, tracks your strength and mobility, and progresses your program so the gains show up on the course.
Sources
Torres-Ronda L, Sánchez-Medina L, González-Badillo JJ, “Muscle strength and golf performance: a critical review,” Journal of Sports Science and Medicine, 2011. https://pubmed.ncbi.nlm.nih.gov/24149290
“The effects of strength and conditioning interventions on golf performance: A systematic review,” Journal of Sports Sciences, 2020.
Uthoff A, Sommerfield LM, Pichardo AW, “Effects of resistance training methods on golf clubhead speed and hitting distance: A systematic review,” Journal of Strength and Conditioning Research, 2021. https://doi.org/10.1519/JSC.0000000000004085
Gulgin H, Armstrong C, Gribble P, “Hip rotational velocities during the full golf swing,” Journal of Sports Science and Medicine, 2009. https://jssm.org/08-2-296.p_d_f
Gulgin H et al., hip rotation range of motion in female golfers. https://pmc.ncbi.nlm.nih.gov/articles/PMC2953391
“Hip morphology and pathology in lead and trail hips of elite golfers,” British Journal of Sports Medicine, 2016;50(17):1081.
Vad VB et al., “Low back pain in professional golfers: the role of associated hip and low back range-of-motion deficits,” American Journal of Sports Medicine, 2004. https://doi.org/10.1177/0363546503261729
Alizadeh S et al., “Resistance Training Induces Improvements in Range of Motion: A Systematic Review and Meta-Analysis,” Sports Medicine, 2023. https://doi.org/10.1007/s40279-022-01804-x