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In-Season Workouts For Golf

Train During Golf Season. Stay Strong. Stay Fresh.

In-season workouts for golf should help you maintain strength, power and mobility without leaving you sore or tired for the course. Fit For Golf gives you structured home and gym workouts built around your playing schedule.

  • Maintain strength during golf season
  • Keep explosive power and club head speed
  • Home and gym workout options
  • Training designed to fit around golf
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7 days free + 20% off with code COURSEREADY26.

4.9 from 1,100+ reviews
Golf Fitness During The Playing Season

Should you work out during golf season?

Yes. In-season workouts for golf can help you maintain the strength, power and mobility you developed before the season started.

The mistake many golfers make is treating their training exactly the same all year. When golf season arrives, practice and playing volume usually increase. Your recovery demands increase with them.

That means your gym or home training should change too.

The goal of an effective in-season golf workout is not to leave you exhausted. It is to provide enough training stimulus to maintain your physical qualities while keeping soreness and fatigue low.

Fit For Golf includes both home and gym workouts for golfers during the playing season, allowing you to continue training even when golf becomes the main priority.

The In-Season Mindset

Don't stop training. Change how you train.

Your golf should take priority during the playing season. That doesn't mean abandoning strength training completely. Reduce unnecessary volume, keep useful intensity, manage fatigue and maintain the physical qualities you've worked hard to build.

In-Season Training Priorities

What should golfers focus on during the season?

The priorities don't disappear when the season starts. The amount of training simply needs to be adjusted around practice, play and recovery.

01

Maintain Strength

Continue lifting meaningful resistance so the strength you've developed doesn't gradually disappear as playing volume increases.

02

Maintain Power

Keep some explosive work in your training so producing force quickly remains part of your physical preparation for golf.

03

Keep Moving Well

Mobility training can be included with very little fatigue and can be particularly useful around practice and playing.

04

Manage Fatigue

Reduce unnecessary training volume so your workouts support your golf rather than leaving you tired, stiff or sore.

Home Or Gym

In-season workouts wherever you train.

Fit For Golf includes options for golfers with access to a full gym and golfers who prefer to train at home.

Gym Training

In-Season Gym Workouts

Use a full gym to continue training strength and power with deliberately controlled volume.

  • ✓ Lower-volume strength work
  • ✓ Compound exercises
  • ✓ Power and explosive exercises
  • ✓ 2–3 sessions per week
View In-Season Program
Home Training

In-Season Home Workouts

Train at home with dumbbells, resistance bands, bodyweight or shorter workouts when time is limited during golf season.

  • ✓ Dumbbell programs
  • ✓ Resistance-band workouts
  • ✓ 5-minute workout options
  • ✓ Follow Along workouts
Explore Home Workouts
Training Around Golf

What can an in-season training week look like?

There is no single schedule that works for every golfer. Your training days need to reflect when you practise, play and compete.

A golfer playing at the weekend might complete two strength sessions earlier in the week, leaving enough time to recover before their main rounds.

If you're playing several times per week, you may need to reduce training volume further or use shorter home workouts.

The important point is that in-season strength training should fit around golf, not compete with it.

Example In-Season Training Week
Monday Strength Workout Train
Tuesday Mobility / Recovery Light
Wednesday Practice / Golf Golf
Thursday Strength Workout Train
Friday Mobility / Rest Easy
Weekend Golf / Competition Golf
In-Season Workout Guidelines

Five rules for training during golf season.

1
Reduce training volume

You generally need less total gym work when your golf and practice volume rises.

2
Keep meaningful resistance

Lower volume does not mean every exercise needs to become very light and easy.

3
Avoid excessive soreness

Your workout should not leave your body badly sore when you need to practise or compete.

4
Keep some explosive training

Strength and power remain valuable physical qualities throughout the playing season.

5
Adjust around important golf

Competition weeks and heavy playing periods may require less training than quieter weeks.

✓
Stay consistent

A small amount of sensible training through the season is better than abandoning physical training for months.

Fit For Golf Programs

In-season golf workout options.

Choose your training based on where you work out, how much golf you're playing and how much time you have available.

In-Season
Playing Season

In-Season

Our dedicated gym-based program for golfers who are practising and playing regularly. Maintain strength and power while keeping soreness and fatigue low.

Gym 35–50 Min 2–3× Week
View Program
Home Based — Dumbbells
Home Training

Home Based Dumbbells

Structured golf strength training at home using dumbbells. A useful option when golf season makes getting to the gym less practical.

Home Dumbbells Year Round
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5 Minutes A Day
Busy Golfers

5 Minutes A Day

Short workouts that help you keep training on busy playing days when a normal strength session isn't realistic.

5 Minutes Home Low Fatigue
View Program
Home Based — Bands
Minimal Equipment

Home Based Bands

Train at home using resistance bands when you want structured strength work without needing access to a gym.

Bands Home Portable
View Program
Golf Mobility
Between Workouts

Mobility Workouts

Equipment-free mobility routines are easy to use between strength workouts, on lighter golf days or before practice and play.

No Equipment Mobility Low Fatigue
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Program Matcher
Not Sure?

Find Your Program

Tell the Fit For Golf App your goals, equipment, schedule and time of season to get program recommendations.

Personalised Quick Inside App
Explore Programs
View All Fit For Golf Programs
Fit For Golf App

Let your training adapt with your golf season.

The Fit For Golf App isn't built around one workout plan you repeat all year.

Choose programs based on your goals, equipment, training experience and where you are in the golf season.

That means you can build more aggressively during quieter periods and move into lower-fatigue training when golf becomes the priority.

01
Program Matcher Find training suited to your season.
02
Home & Gym Options Train wherever fits your week.
03
Exercise Videos See exactly how each exercise is performed.
04
Track Your Progress Keep your training organised through the season.
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Fit For Golf Results

What golfers are achieving with Fit For Golf.

Build your physical capabilities and keep them throughout the playing season.

★★★★★
“Over nine months I've completed Mass Prep, Mass, Force and Velocity. My driver speed has gone from around 102 mph to over 110 mph, with carries increasing from 255 to over 270 yards.”
Adrian Tedeschi Age 45 · 6.2 Handicap
★★★★★
“Since using the app I've increased my lean mass by 8kg / 18lbs, increased average club head speed from 97 mph to 110 mph and lowered my handicap from 24 to 14.”
Philip Kelly Age 38 · 14 Handicap
★★★★★
“I've gotten much stronger and lost 50 pounds. I've seen an increase in swing speed, I'm hitting the ball about 10 yards farther and I have more energy at the end of a round.”
Kolette Age 56 · 5 Handicap
★★★★★
“I thought I had maxed out on distance, but after four months I've increased my average driver club head speed from 102 to 106 mph.”
Bill W Age 54 · 4 Handicap
★★★★★
“In four months I have lost 3 kg / 7 lbs and increased my club head speed by 6 mph. My average driver distance has increased by 15 yards.”
John Mitchell Age 53 · 2 Handicap
View More Reviews
Learn More

Golf fitness guides for the playing season.

Learn more about strength, mobility, speed and structuring workouts for golf.

ARTICLE IMAGE
Golf Workouts

Golf Workouts: Build Mobility, Strength & Club Head Speed

Learn which physical qualities golfers should train and why your workouts should change throughout the year.

Read Article
ARTICLE IMAGE
Mobility

Mobility For Golf — The Fit For Golf Guide

Learn how mobility relates to the golf swing and how to train it without creating significant fatigue.

Read Article
ARTICLE IMAGE
Strength

Strength Training For Golf — The Fit For Golf Guide

Understand why golfers need strength, how to build it and why maintaining it matters throughout the year.

Read Article
In-Season Golf Workout FAQs

Frequently asked questions.

Should golfers work out during golf season?
Yes. Appropriate in-season training can help golfers maintain strength, power, mobility and physical condition throughout the playing season. Training volume should be managed so workouts do not interfere with practice, competition or recovery.
What is the best in-season workout for golf?
A good in-season golf workout usually combines strength, some explosive training and mobility while keeping overall volume low enough that fatigue and soreness remain manageable.
How often should golfers lift during the season?
Many golfers can train two to three times per week, but the right frequency depends on how often you practise, play and compete. The Fit For Golf In-Season Program uses two to three sessions per week with approximately 48–72 hours between workouts.
Should I lift weights before playing golf?
How close you place strength training to a round depends on the workout, your training experience and how well you recover. Important rounds and competitions should take priority, so heavier training is generally easier to place earlier in the week.
Can I do in-season golf workouts at home?
Yes. Fit For Golf includes home programs using dumbbells, resistance bands, bodyweight and other minimal-equipment options. Short workouts can be particularly useful when your playing schedule is busy.
Will strength training make me sore for golf?
Poorly managed training can create soreness, but this is why in-season programming uses controlled volume. The dedicated Fit For Golf In-Season Program is specifically designed to keep soreness and fatigue low while maintaining strength and power.
Can I train swing speed during golf season?
Yes. Speed training can be included during the season when overall workload is managed appropriately. The low-volume structure of the Fit For Golf In-Season Program makes it easier to combine with swing speed work.
What should I do after golf season ends?
When playing volume falls, you may have more time and recovery capacity for a dedicated strength, muscle or power phase. Fit For Golf includes programs such as Mass, Force and Velocity for these goals.
Train Through Golf Season

Stay strong without sacrificing your golf.

Get structured in-season workouts, home and gym programs, mobility routines, speed training and exercise tutorials inside the Fit For Golf App.

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Use code COURSEREADY26 for 20% off.
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