If you want to improve your golf performance but don’t have access to a gym, you can still make excellent progress with simple strength training at home.
The goal is straightforward:
Build strength, improve movement, and support faster, more powerful swings — without needing a full gym setup.
This article gives you a simple golf workout you can do at home in around 15 minutes, 2–3 times per week.
Free 10 Minute Follow Along Mobility Routine
Follow along with Mike through this free 10-minute mobility routine designed to improve range of motion between workouts.
The exercises are arranged into pairs, with each exercise targeting a different muscle group. This allows you to train one area while another recovers, making the session far more time-efficient.
You’ll still take short breaks between exercises, but pairing movements like this lets you get more done in less time without sacrificing effectiveness.
Pair 1
1A) Split Squat
Perform 5 to 10 split squats on one leg, take a short break if needed, then perform 5 to 10 on the other leg. If you find split squats very difficult, you can hold onto something for assistance. Holding a golf club / pole in one hand makes it easier to balance and you can push with your upper body for a bit of assistance. You can also use a chair or counter top.
1B) Push-Up
After doing a set of split squats on each leg, take a short break if needed, then perform 5 to 10 push-ups. The video shows 3 difficulty levels, progressing from easiest to hardest. Choose a variation that allows you to do somewhere between 5 and 10 reps, with the last couple of reps being difficult. Most people are better off choosing an easier version and doing the reps with good technique. Your body should be in one straight line, and your nose, chest, and hips should reach the bottom position at the same time.
This is one set complete. Repeat the sequence 1 or 2 more times.
Pair 2
2A) Hip Hinge
Perform 8 to 12 Hip Hinges.
Take a short break.
2B) Single Arm Row
Perform 8 to 10 single arm rows. Repeat on the other arm.
This is one set done. Perform another 1 to 2 times.
Pair 3
3A) Calf Raise
Perform 8 to 12 calf raises on one side. Take a short break, then repeat on the other leg. If this is too difficult, perform them on two legs at the same time. If it is too easy you can hold a weight in one hand while performing them.
3B) Kneeling Rotation
Perform 8 to 10 rotations in each direction from your knees. Go light on these so you can keep your arms extended all the way out in front of you.
This is one set complete. Repeat another 1 to 2 more times.
How to Get the Most from This Workout
Perform this routine 2–3 times per week on non-consecutive days.
The rep ranges are just a guide — the key is that the final reps of each set feel challenging.
To keep progressing over time, you can:
- Increase weight
- Add reps or sets
- Slow down the lowering phase
- Move the weight more explosively on the way up
Don’t Skip Mobility and Power Training
Strength is only one part of improving your golf performance.
Mobility helps you move better and reduce injury risk, while power training improves your ability to generate speed.
Combining all three — mobility, strength, and power — is where the biggest gains come from.
Want a Structured Home Program for Golf?
This routine is a great starting point, but progress comes from following a structured plan over time.
The Home Based – Dumbbells Program inside the Fit For Golf App gives you:
- Step-by-step workouts
- A balance of mobility, strength, and power training
- Clear progression so you keep improving
- Follow-along video guidance
👉 Start your free trial and follow a complete program instead of guessing what to do next.
