• Matt

Bodyweight & Home Training For Golf

Many people don't want to go to the gym or maybe can't go to the gym. But they do want to improve their health and golf performance. Resistance training can be an important part to both of these and can be done from home... it can just be a little more challenging sometimes, unless you have a kitted out home gym!

There are plenty of exercises you can do at home to improve strength (particularly if you are new to strength training), however there becomes a couple of issues:

  1. Load

  2. Progression

Firstly, if you only have a couple of dumbbells or kettlebells, you can quickly run out of weights to allow for continued progression. Otherwise you might haver to keep increasing the number of reps (which can be good or bad depending upon your goal).

Secondly, (related to the first) to improve strength (max strength) you need to be lifting something heavy. This isn't necessarily needed to begin with and 'something heavy' can be relative.

You can improve general fitness at home with other variables, such as reducing rest time between sets or exercises, increasing volume, increasing the amount of times you train, but these aren't always going to see a transfer over into improved golf performance. They certainly can if you are a newbie!

You can see improvements in muscle size when lifting as little as 30% of you 1-RM (one rep max). But you must come very close to failure. So, the set or exercise has to be pretty hard.

This could certainly be a main focus of your training to begin with, but at some point you would want to increase load to improve max strength, where you need to lift about 85% of your 1RM.

The good news is that you can train for Power and speed fairly easily at home. For this you just need intent to move quickly and explosively. You can use plenty of body weight exercises (such as jumps) or equipment such as speed sticks.


HERE are plenty of exercise videos which you can perform at home.

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