This strength training routine for golfers should be performed after you play. Allow 48-72 hours of recovery time between workout sessions. You will start to see improvement in strength after 4-6 weeks and then you can add additional sets to your workout.

Warm-Up

5-10 minute walking, biking or jogging.

Perform Strength Training Routine

For best results, perform each exercise slowly and without momentum.

 

Legs

Perform one set of each exercise

	Exercise	Reps	Weight
	Leg Extension	8-12
	Leg Curl	8-12
	Leg Press	8-12

 

Chest

Perform one set of each exercise

	Exercise	Reps	Weight
	Bench Press	8-12

 

Back

Perform one set of each exercise

	Exercise	Reps	Weight
	Seated Row	8-12
	Pullover with Bar	8-12

 

Abdominal

Perform one set of each exercise

	Exercise	Reps	Weight
	Abdominal Crunch	8-12