Off-Season Golf Strength Plan | 8 Weeks to More Distance

More distance and fewer aches next season.

Most golfers lose speed and pick up back pain over the winter because they stop moving the way the swing needs. As a golfer and former fitness competitor, I built this 8-week plan to train exactly that, so you tee off in spring stronger than you finished.

What's inside:

• 3 workouts a week, about 40 minutes each

• Phase 1 (Weeks 1–4): mobility, stability and strength

• Phase 2 (Weeks 5–8): rotational power and speed

• Hip and upper-back mobility for a fuller turn

• Core and glute work to protect your back

• Bonus: 5-minute pre-round warm-up

• A form guide showing how every move helps your swing

• A tracker for your driver distance, swing speed and lifts

You need: dumbbells, a resistance band and a mat. A light medicine ball is optional.

Instant PDF download.