Are the 5-minute band workouts enough on their own?

They are an excellent way to build the habit of resistance training and can produce progress for a period of time. Golfers wanting larger long-term strength gains may eventually benefit from progressing to a more comprehensive Fit For Golf program.

5-Minute Band Workouts for Golfers

Q: Can I use the band workouts before golf?

Yes. The short band sessions work well before practice and can also provide a convenient resistance-band warm-up before golf.

Program Overview

Five minutes. A resistance band. That's enough to start.

The 5 Minutes A Day Bands Program is designed for golfers who want quick, simple workouts they can do almost anywhere with minimal setup.

The goal is to complete one 5-minute workout each day. There are seven different sessions, and rotating through them allows you to cover the major muscle groups and movement patterns.

These workouts work particularly well on busy days, before practice or as an easy way to stay consistent when you don't have time for a full training session.

Resistance bands make it simple to adjust the training difficulty without needing multiple weights or machines. They also take up almost no space and are extremely easy to travel with.

The sessions are designed to help maintain mobility, strength and power year round, while making regular exercise as convenient as possible.

Program at a glance

Home-based resistance-band workouts
Seven different 5-minute sessions
Suitable for golfers of all levels
Suitable year round
Easy to use at home, the range or while travelling

05:00

A useful workout doesn't need to take an hour.

The goal of the program is to make productive resistance training easy enough to fit into almost any day. Five minutes removes the time barrier and bands remove the equipment barrier.

Primary Goals

Small sessions that keep you moving forward.

The emphasis is consistency, useful resistance work and maintaining the physical qualities that support golf.

01

Maintain Strength

Regular resistance-band work helps keep useful strength training in your week even when time is tight.

02

Maintain Mobility

The varied exercises keep your body moving through useful ranges rather than allowing stiffness to build.

03

Improve Consistency

Five-minute sessions are much easier to repeat than waiting for the perfect time for a long workout.

04

Support Conditioning

Frequent short workouts add useful activity that can contribute to general fitness and body composition.

How It Works

Seven workouts. Rotate through them.

There are seven different sessions in the program. Rotating through them gives you a simple way to cover the major muscle groups and movement patterns without having to design your own workouts.

The short duration and low overall fatigue also means these workouts can fit around golf practice, playing and other training.

1 Open today's workout

2 Grab your resistance-bands

3 Complete the 5-minute session

4 Move onto the next session tomorrow

Key Points

About as convenient as golf training gets.

Every workout is only five minutes

Very little floor space required

Excellent before practice or as an on-course warm-up

Maintain momentum between bigger training days

Ideal for golfers who struggle with consistency

Bands are easy to pack for travel

Who It's For

Built for golfers who want training to fit their life.

The program is suitable for all levels and works almost anywhere you can safely anchor a resistance band.

Busy Golfers

You want something productive even when you only have a few minutes available.

Travelling Golfers

Bands fit easily into luggage and make it simple to keep training away from home.

Golfers Who Practise Often

Use the workouts before practice without needing a separate trip to the gym.

Training Beginners

Build a regular resistance-training habit with short, manageable workouts.

Try The Program Free

Start your first 5-minute workout today.

Get access to the complete 5 Minutes A Day Band Program and the rest of the Fit For Golf App with your 7-day free trial.

Start 7-Day Free Trial

Fit For Golf App Reviews

Real golfers. Measurable progress.

★★★★★

“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. My handicap dropped from 8.7 to 6.2 and my ball striking is much more consistent.”

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, lowered my handicap from 24 to 14 and had zero injuries.”

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

View More Reviews

Program FAQs

Questions about the 5-minute program.

Are these workouts enough on their own?

They are an excellent way to build the habit of resistance training and can produce progress for a period of time. Golfers who eventually want larger strength gains should progress into one of the more comprehensive Fit For Golf programs.

What resistance bands do I need?

You need a resistance-band setup that can be anchored securely, such as bands designed to attach to a door frame or another suitable anchor point. I recommend these bands.

Can I complete these workouts every day?

Yes. Daily frequency is one of the main benefits of the five-minute format. The sessions are designed to be short enough that they can be repeated regularly.

Can I do more than one workout per day?

Yes. If you have more time available, you can combine more than one session to create a longer workout.

Can I use these workouts before golf?

Yes. These short band sessions work particularly well before practice and can also provide a convenient resistance-band warm-up before golf.

Can I combine the program with swing speed training?

Yes. The workouts are short and relatively low fatigue, making them easy to combine with dedicated golf swing speed training.

What should I do if I want longer band workouts?

The Home Based — Bands Program is the natural next step. It uses resistance bands for complete 30–45 minute workouts and provides more structured progression.

I'm not sure whether this is the best program for me.

Use the Program Matcher inside the Fit For Golf App. It recommends three programs based on your goals, equipment, schedule and time of season.

More Programs

Find your next Fit For Golf program.

From short home workouts to full gym-based strength and power programs, choose training that fits your goals, equipment and schedule.

Speed & Power

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You've got five minutes.

Start your 7-day free trial and try the complete 5 Minutes A Day Band Program for free.

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Better Golf.
Just 5 Minutes A Day.

Five minutes. A resistance band. That's enough to start.

A useful workout doesn't need to take an hour.

Small sessions that keep you moving forward.

Maintain Strength

Maintain Mobility

Improve Consistency

Support Conditioning

Seven workouts. Rotate through them.

About as convenient as golf training gets.

Built for golfers who want training to fit their life.

Busy Golfers

Travelling Golfers

Golfers Who Practise Often

Training Beginners

Start your first 5-minute workout today.

Real golfers. Measurable progress.

Questions about the 5-minute program.

Find your next Fit For Golf program.

Home Based — Velocity

Mass

Home Based — Bands

Mass Prep

In-Season

30 Minute Gym

Foundations — Dumbbells

Simple Strength

You've got five minutes.

The App

Socials

Better Golf. Just 5 Minutes A Day.

Five minutes. A resistance band. That's enough to start.

A useful workout doesn't need to take an hour.

Small sessions that keep you moving forward.

Maintain Strength

Maintain Mobility

Improve Consistency

Support Conditioning

Seven workouts. Rotate through them.

About as convenient as golf training gets.

Built for golfers who want training to fit their life.

Busy Golfers

Travelling Golfers

Golfers Who Practise Often

Training Beginners

Start your first 5-minute workout today.

Real golfers. Measurable progress.

Questions about the 5-minute program.

Find your next Fit For Golf program.

Home Based — Velocity

Mass

Home Based — Bands

Mass Prep

In-Season

30 Minute Gym

Foundations — Dumbbells

Simple Strength

You've got five minutes.

Better Golf.
Just 5 Minutes A Day.