Club speed
Club speed comes from the ground up: strong legs and hips, a stable core and fast rotation.
Make My Muscle™ / Golf fitness
Train for your sport · GolfStrength training for a stronger swing.
More power in your swing, a stronger core and a healthier back. Make My Muscle™ builds a golf strength plan for your level, your season and the days you can train, with a warm-up for before you play.
Free. No ads. No subscription. iOS 15+ and Android 8.0+. For adults 18+.
Why strength for golfPower comes
Power comes
from the ground up.
Back care
Most golf injuries are in the low back, so core endurance and hip mobility protect it.
The evidence
Strength and power training have improved club speed and distance in studies.
The sessionsFour sessions.
Four sessions.
One swing.
Your plan rotates through these sessions on the days you pick. Every exercise has a real video.
Lower + rotation
Rotational power like landmine and cable woodchops, then squats and Romanian deadlifts.
Upper + shoulder care
Rows and presses with rotator cuff work to keep your shoulders healthy through the season.
Power + glutes
Jumps and knee drives, deadlifts and hip thrusts for drive from the ground.
Mobility + back care
Inchworms, thoracic rotation, bird dogs, back extensions and side planks.
Before you playThe pre-round
The pre-round
warm-up.
Six moves, about nine minutes, with a timer. Do it on the range before your round.
- Hip circles
- Cross-body arm swings
- Standing reach and rotate
- Lunge with twist
- Bodyweight squats
- Standing back rotation
Your plan, your wayBuilt around
Built around
your game.
Level Beginner to advancedSeason In or offDays 2 to 4 a weekWhere Gym or homeInjuries Plan works around themDone? Stop any time
Also in Train for your sport: cricket, football, running, cycling, tennis and badminton.
FAQQuestions,
Questions,
answered.
Is the golf fitness plan free?
Yes. Train for your sport is part of Make My Muscle™, which is free with no ads and no subscription.
How many days a week is the golf plan?
You choose 2, 3 or 4 days a week, plus your level and whether you're in-season or off-season.
Can I do the golf workouts at home?
Yes. Pick Home and the plan builds the same movement patterns with lighter equipment. For the best results, use a gym.
What does the golf plan train?
Rotation power, hip and upper-back mobility, core plus back and shoulder care. Sessions include lower body and rotation, upper body and shoulder care, power and glutes, then mobility and back care.
Is there a warm-up before I play?
Yes. A pre-round warm-up of 6 moves, about 9 minutes, with a timer: hip circles, cross-body arm swings, standing reach and rotate, lunge with twist, bodyweight squats and standing back rotation.
I have a sore back or shoulder. Can I still use it?
Add the injury in Settings › Injuries & limitations and the plan works around it, swapping out or flagging moves that load that area. It's general fitness guidance, not medical advice: see a physio or doctor for pain or injury.
Does it replace a golf coach?
No. It's strength and conditioning for golfers. It works alongside your coach and your practice on the range.
More in Make My Muscle™
Tee up a
stronger you.
Download Make My Muscle™ free, then go to Workouts › Train for your sport › Golf.
Free. No ads. No subscription. iOS 15+ and Android 8.0+. For adults 18+.
