Golf Workout Routine: A Weekly Plan

A good golf workout routine does not need to be complicated or take hours. The best plan for most golfers is simple: two strength sessions, a short daily mobility routine, and a little cardio, built around your golf. That combination improves your power, consistency and stamina, and lowers your risk of injury, without leaving you too tired to play well. This guide gives you a ready-to-follow weekly routine, explains how to adjust it for your season, and shows you how to keep it going when life gets busy.

What a golf workout routine should cover

Golf asks four things of your body, and a good routine trains all of them:

• Strength, so you can produce force and protect your joints.
• Mobility, so you can make a full turn.
• Power, so you can turn that strength into clubhead speed.
• Stamina, so your swing on the 18th looks like your swing on the 1st.

Miss one and you cap your results. Strong but stiff golfers cannot turn. Mobile but weak golfers have a big swing with nothing behind it. For the full picture of why each part matters, Simple golf workouts routines you can follow twice a week will do more for your game than endless range sessions.  see our guide to what a golf fitness program includes. This post gives you the routine itself. A good golf workout plan fits around your golf, with hard sessions kept well away from your rounds.  

A simple weekly golf workout routine

Here is a balanced week that most club golfers can fit around work and play. It assumes you play once at the weekend.

Day	Session	Time
Monday	Strength & power session A	40–45 min
Tuesday	Mobility routine + practice	10 min + practice
Wednesday	Cardio (brisk walk, bike or intervals)	30 min
Thursday	Strength & power session B	40–45 min
Friday	Mobility routine	10 min
Saturday	Play golf, with a full warm-up	Round
Sunday	Rest or easy walk	—

This gives you two strength sessions, regular mobility, one cardio session and your round, with enough rest to recover.

The strength & power sessions

Both sessions follow the same order: mobility warm-up, then power while you are fresh, then strength, then core. Session A

1. Mobility warm-up: open books, hip 90/90 switches, world's greatest stretch. 5–8 min.
2. Medicine Ball Throw: 3 x 5 each side.
3. Front Squat (or Goblet Squat): 3 x 6–8.
4. Trap Bar Deadlift: 3 x 5.
5. Pendlay Row (or Dumbbell Row): 3 x 8.
6. Eccentric Pallof Press: 3 x 5 each side.
7. Plank: 3 x 30 seconds.

Session B

1. Mobility warm-up (as above). 5–8 min.
2. Goblet Squat Jump: 3 x 5.
3. DB Rear Elevated Split Squat: 3 x 8 each leg.
4. Hip Thrust or Hamstring Bridge: 3 x 10.
5. Push Press or Press Up: 3 x 6–10.
6. Standing Russian Twist: 3 x 6 each side.
7. Leg Lowers: 2 x 6.

Start with a weight you can control for every rep, and add a little each week as it gets easier. If you are new to lifting, our beginner's guide to golf strength training walks you through your first sessions.

The daily mobility routine

Ten minutes on most days keeps your hips and upper back free to turn:

• Open books: 8 each side
• Hip 90/90 switches: 8 each side
• World's greatest stretch: 5 each side
• Half-kneeling hip flexor stretch: 30 seconds each side
• Standing trunk rotations: 10 slow reps

Do a shorter, moving version of this before you play, too. A full pre-round sequence is in our golf warm-up routine.

The cardio

You do not need to run marathons. One or two easy cardio sessions a week, such as a brisk walk, a bike ride or short intervals, build the stamina that keeps your swing and focus steady over a full round. We cover this in detail in our guide to building stamina for golf. The right workout routine for golfers builds distance and consistency while protecting your back and wrists. A clear weekly golf training plan takes the guesswork out of when to train and when to rest.  

How to adjust the routine for your season

Your routine should change through the year:

• Off-season (winter). This is the time to build. Train strength and power harder, with heavier sessions, while you play less.
• Pre-season (spring). Keep strength up and add more speed and power work as you start playing more.
• In-season (summer). Drop to two shorter sessions to maintain your strength and stay fresh. Avoid heavy training the day before a competition.

The goal is to arrive at your important rounds strong but rested, not tired from a hard session.

Making the routine stick

Here is the honest part. The hardest thing about any golf workout routine is not the exercises; it is doing them consistently when work, family, and golf all pull at the same few hours. A plan you follow twice a week for a year beats a perfect plan you quit after a month. That is what Smart Golf Pro is built to solve. The reminders prompt you when a session is due, so training gets planned into your week, and the leaderboards make your consistency visible instead of something only you know about:

• Birdie (–1): completed on the scheduled day.
• Par (0): completed late, but before your next session.
• Bogey (+1): session missed.

Frequently asked questions

How many times a week should golfers work out?

Two strength sessions a week, plus a short daily mobility routine and one or two cardio sessions, works well for most golfers. In the playing season, two shorter strength sessions are usually enough to maintain your fitness.

Can I do a golf workout routine at home?

Yes. Swap the barbell lifts for dumbbell versions like the Goblet Squat, DB Rear Elevated Split Squat and Dumbbell Row, and use a resistance band and medicine ball. A gym just makes it easier to add load as you get stronger.

How long should a golf workout take?

About 40 to 45 minutes for a strength and power session, and 10 minutes for a mobility routine. You do not need long sessions, just consistent ones.

Will a golf workout routine help my game quickly?

Most golfers move more freely within two to four weeks. Noticeable gains in strength, clubhead speed and stamina usually take 8 to 12 weeks of consistent training.

Should I work out on the day I play golf?

Keep hard training away from your round. A short mobility routine and a proper warm-up before you play is ideal. Save your strength and power sessions for your non-playing days.

Start your routine

A golf gym routine does not need to be complicated. Two strength sessions, a short daily mobility routine, a little cardio, and your golf, done consistently, will help you hit further, play more consistently, and stay pain-free for years.  The Smart Golf Pro strength program gives you this routine as a structured plan, with video guidance, progress tracking, and reminders to keep you on schedule.

About the author

Lindsay Smart is a Chartered Sports Physiotherapist, a DP World Tour Physiotherapist and the founder of Smart Golf. Lindsay works with tour professionals and club golfers to help them move better, hit further and play without pain.