This short article is derived from Strength Training For Golf – The Fit For Golf Guide. That article goes into detail on everything you need to know about strength training for golf. In this shorter piece, I am providing theoretical knowledge about exactly what happens as a result of strength training.
There’s a big difference between strength training and simply exercising with weights, and that difference largely determines whether your workouts will actually stimulate adaptations or not. It is entirely possible, and quite common, for people to put significant time into their “workouts,” but not stimulate the adaptations required for progress and transfer to club head speed.
Strength training means you have structure, intent, and a plan to get stronger over time.
Exercising with weights is different. You are using weights and “working out,” but there’s no plan, no map for progression, no measuring, little to no progressive overload, and eventually, no stimulus for adaptation. Both have value, but only one truly develops strength and all the golf performance benefits that come with it.
Strength Training
When you’re strength training, you’re following a program that’s designed to make you stronger, not just sweat or get tired. There’s a clear plan. You know what you’re doing each session, and you’re trying to do a little more over time.
It doesn’t need to be complicated, but it does need to be progressive. You record what weights and reps you do, and you aim to lift a bit heavier or do an extra rep when you can. You stick to a structure long enough for your body to adapt.
That’s the key: your body only adapts if the stimulus changes. If the training load stays the same, the body has no reason to get stronger. Strength training is the process of applying enough stress to force adaptation, then repeating that process consistently.
Stimulus → Adaptation → Improved Capability.
That’s how it works, no matter who you are or what your sport is.
How do you know your strength training is stimulating adaptation? You are gradually able to use heavier weights in your training exercises. Nothing else provides as good feedback as this simple metric. For example, if you compare your five-rep max in key compound exercises year after year and there is no progression, you are not adequately stimulating adaptation.
There should be big increases in the first 3, 6, and 12 months of your strength training “career.” After this, gains will slow dramatically. After two years of consistent, real strength training, further gains will be quite hard. The good news is that by this point, your physical capabilities will be completely transformed, and very small gains or even maintenance over the long term will keep you in a great spot.
Resistance Exercise
Most people who lift weights are doing resistance exercise, not training. They go to the gym, do a few familiar exercises, usually the same ones, at the same weights, for the same reps, week after week, year after year. Then they wonder why “lifting” didn’t increase their club head speed or change their body’s appearance or function.
This type of exercise is still very healthy and beneficial. Any exercise is a huge positive compared to doing nothing. It’s just not enough to keep improving. Once your body gets used to a routine, the adaptations stop. You might maintain the level you are at for a while, but you won’t make long-term progress, and Father Time will be winning the tug-of-war by more than necessary.
That’s why you’ll see two people both “lifting weights,” one making great progress in strength and speed, the other staying exactly the same for years. The first is training. The second is exercising.
Why Tracking and Feedback Matter
If you don’t know what you lifted last time, you can’t know if you’re improving. That’s one of the big advantages of the Fit For Golf App. It logs everything for you. Each session, you enter the weights you used and how many reps you did for each set. The app automatically tracks your estimated one-rep max and shows your progress over time. You also get notified of new personal bests, boosting motivation and satisfaction.
This feedback loop is critical. It lets you see whether you’re actually getting stronger. If you’re not, you know something needs to change, or you’ve reached your strength ceiling, which is highly unlikely.
The truth is, almost nobody in commercial gyms is anywhere near their true strength potential. They just haven’t trained hard enough, consistently enough, or with enough structure to get there.
Equipment and Environment
Being completely honest, the distinctions I have outlined above magnify some of the limitations of home training with limited equipment.
Don’t get me wrong, you can make great progress training at home . About 55% of Fit For Golf App users actually follow Home Based Programs with bands of dumbbells. I absolutely do not want to turn anyone off training at home if that is what suits their schedule and preferences.
It is important to understand that it is not the same though. As we get stronger, we require a bigger stimulus to keep progressing. This is a challenge for many muscle groups when you have limited equipment and only light weights, especially in the lower body.
What about adding reps? This works to a point, but revisit the section on above to see where it falls short compared to progressively adding weight.
Every time an app user switches from home training to gym training, they immediately notice the difference.
This won’t be feasible for everyone, but if it’s at all possible, I could not recommend setting up a home training or gym space any more strongly. It is a complete game changer.
(Please don’t send me emails asking what to get for a home gym. There are endless, excellent reviews online, and it is completely dependent on your budget and space.)
The Bottom Line
Strength training has structure, progression, and intent. Resistance exercise is unstructured activity involving weights. Both have value, but only strength training develops the qualities that actually transfer to your golf swing.
If you want to hit it farther, feel better, and keep improving year after year, you need to train, not just exercise. The Fit For Golf App makes this a lot easier.
To learn more about strength training for golf, check out my most comprehensive article on the subject, Strength Training For Golf – The Fit For Golf Guide.