What Do Strength Levels 1, 2, and 3 Mean?
These levels represent general milestones in relative strength development for golfers (and non golfers). They provide a useful reference point for understanding how strong you are relative to your bodyweight. I would like to reiterate again, none of these levels are a requirement for great golf. I do think aiming to get significantly stronger would be beneficial for the vast majority of golfers. Especially if they are considering the level of golf they would like to be capable of in their senior years.
The timelines below assume consistent, progressive strength training with competent technique, and a very high effort level.
Level 1 – Good Base
Typical training history ~6–12 months of consistent strength training 2-3 x week
At this level, the trainee has built a solid base of strength and movement competency in the main patterns used in the gym.
Reaching Level 1 typically means you can:
- Perform the major lifts with good technique and are comfortable straining against challenging load
- Tolerate regular strength training without excessive soreness or fatigue
- Begin incorporating more challenging strength and power exercises
For many golfers who are new to strength training, reaching Level 1 represents a major improvement in general physical capacity. Improvements in the initial stages of training are usually very rapid.
Level 2 – Intermediate Strength
Typical training history – 1–3 years of consistent strength training 2-3 times per week
Level 2 represents very good relative strength compared to the general population. It is very attainable for the vast majority of people, but will not happen by accident. The casual gym goer or person who simply “lifts some weights” which will not achieve this. It requires real training, with a proper plan, done very consistently. Training sessions need to be a serious part of your week.
Golfers at this level have developed the ability to produce substantial force relative to their bodyweight and typically have a well-established training routine.
For most golfers, reaching Level 2 strength in the major exercises provides enough strength to support high levels of golf performance and club head speed, and means a good level of strength has been built to help fight the decline that comes with age.
Level 3 – Advanced Strength
Typical training history ~3–5+ years of consistent progressive training 3+ times per week
Level 3 represents advanced relative strength levels that are typically achieved by highly dedicated athletes or individuals with a long strength-training history. Not everyone will get here, and that is OK.
Reaching Level 3 requires:
- years of progressive overload
- consistent training habits
- well-developed technique in the major lifts
- Training being a priority in your life
Once these levels or close to them have been reached, there will be no further benefits in golf performance or club head speed from additional marginal gains. Time would be better spent working on swing technique, swing speed training, rate of force development. This is the very tip of the spear. Most of you reading this do not need to worry about level 3!