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There is a more detailed App Guide & FAQ Sheet in the App which is available after sign up. The information below should take care of most questions. If not, please reach out using the contact form.


There is an abundance of material on the app whether you have access to a fully equipped gym, some basic home equipment, or no equipment at all. This continues to be the key considerations when developing material for the app. I want there to be workouts that are suitable for all scenarios.

I strongly encourage a gym membership for best results (or a home gym), but if you want be able to follow the primary programs on the app from home I suggest the following equipment:

Resistance Bands: These are great for substituting any cable machine exercises or medicine ball throwing exercises. They can also be used instead of free weights to simulate the exercises I have recorded in a gym.

Dumbbells: It is very difficult to recommend dumbbells as everyone has a different strength level, and different exercises require very different amounts of resistance. I realise the ones in the hyperlink are expensive, but individual pairs of dumbbells are expensive too.

Medicine Ball: Only buy a medicine ball if you will be able to slam it off the ground and ideally throw it off a wall. If you can only slam off the ground it is worth buying in my opinion. They are a fantastic tool and the one linked will last forever.
I recommend 8 or 10lbs.

Pull-Up Bar: This is not essential, but there are exercises in some of the programs which use a pull up bar.

Remember that this equipment is a long term investment and will last forever. Many golfers will drop $500 on a new driver, but not invest in their physical training.

There are also many workouts in the app which are just done with body weight. Do not let a lack of equipment be an excuse to not start training. Many people have made a lot of progress with just body weight.

Many Fit For Golf App subscribers have loved training so much they have created a home gym with a squat rack, barbell and plates, etc.

Training Programs

If you are a beginner to working you should start with the 101 Program or if you don’t have any equipment you can use the Live Home Workouts.

After you have finished the 101 Program or if you have workout experience, you can start with a program that suits your current goals and the time of year it is.

The Off Season and Winter Strength Programs are fantastic during the winter time when playing golf may not be the priority.

During a very busy period of golf the In Season Power Program is a great choice due to its lower volume leading to less fatigue or soreness.

The GolfStrong and Super Speed Programs are somewhere in between. These are a good choice for transitioning from the winter into the pre season.

Each of the primary programs outlined above is designed to be 12 weeks in duration.
The programs are 30-60 minutes in duration depending on the exact workout.
They are full body programs designed to be done 3 days per week on non secutive days.

There are also two mobility routines which are 10-15 minutes in duration. These are labeled Mobility #1 & #2 in the app workout library.

This will be dependent on goals. Many users are really looking to increase their swing speed. If this is the case, specific swing speed training on the days between the workouts is a great idea.

This can be done with popular training tools such as the SuperSpeed Speed Sticks, The Stack, or similar alternatives. I have used Speed Sticks and The Stack and they are both fantastic. If you have them or are interested I highly recommend them. These products have their own protocols and I suggest following these as laid out on the days in between workouts 1-3 times per week.

Extra mobility, cardio, other sports you enjoy or of course actual golf practice or play are also great options.


Subscriptions can be canceled at any time and there is no minimum contract.

The instructions to cancel your subscription are in your app account directly above the list of workouts in the app. I have also copied them below:

– Log into the webpage
– Click on the drop down next to your name in the top right hand corner.
– Click My Account
– Click My Purchases
– Click Three vertical dots on the right side of the page
– Click Cancel Auto Renew

No, but you can get 50% off your first month of the monthly subscription by using the code FFGTRIAL at checkout. If you do not wish to continue with your subscription, simply cancel anytime within the next month so you do not get charged for the month 2.

Yes. This is common as the annual subscription is better value than the monthly option.
To do this use the product change request feature on the app, send a message through the app, or use the contact form on this webpage.


Yes, absolutely. There will be a huge amount of exercises you can do which will not aggravate your injury. Many app users have also used the programs to help clear up nagging injuries.

If you have an injury you are trying to work around I am happy to provide guidance. Just send a message through the in app messaging service.