Program Overview
The Home Based – Bands Program is designed for golfers who train at home using resistance bands only. It follows the same structure and training principles as the other Fit For Golf programs: a combination of mobility, power, and strength work that improves overall conditioning and supports better golf performance.
All exercises, sets, and progressions are tailored specifically for bands. Everything can be done in a small space with minimal setup, and the sessions are short, simple, and scalable to any fitness level.
Bands provide elastic resistance that changes throughout the range of motion as they stretch. They are extremely joint-friendly, versatile, and make it easy to get high-quality training done anywhere. The goal is to build and maintain mobility, muscle mass, strength, and power year-round — when gym access is not available.
Primary Goals
Key Points
Ideal for golfers who train exclusively at home
Very small space requirements
Exercises are scalable to all fitness levels
Program FAQs
Yes. Bands are very forgiving and easy to scale. Use lighter bands and the substitution feature if needed.
You need bands that anchor in a door frame, or similar. These are the bands I recommend.
Yes. Sessions are short, low-fatigue, and easy to pair alongside golf.
If you only have bands, and don’t want to get any other equipment, this is the best program for you. If you are willing to get adjustable dumbbells, or even better, a gym membership or home gym equipment, many more program options become available.
Yes. This program is reasonably low in volume and total training time so is easy to combine with speed training.
Fit For Golf App Reviews
I work out at home primarily with resistance bands and dumbbells, and the workouts on the app make this easy. I’m feeling stronger everyday, no longer have nagging pain in my neck or back, and feel so much better on the golf course.
I’ve combined workouts with speed training to increase my driver club head speed by more than 10mph. I am also a full club longer throughout the bag with my irons. I workout from home and started slowly. I purchased some resistance bands and a few smaller dumbbells.
I’ve been at it for 10 weeks now, and literally feel 10+ years younger than when I started… and picked up about 2 clubs of distance throughout the bag. I’ve done every workout at home in my garage using resistance bands, a kettlebell, medicine ball, and dumbbells.
