Off Season Strength Training

By Lisa Holtan

Last month we outlined tips that will help you plan your off-season workout program. For the next 3 months, we are going to go into more detail on each of those tips. This month is all about strength training.

A stronger, more balanced body, will help you to hit the ball farther and have more stamina on the golf course. With all these exercises it’s important to keep you core pulled in to support your lower back. Below is a total body workout for beginners:
Standing cable chest press: Put the arm of the cable cross at shoulder height. Use the handle on the cable cross. Stand with your back to the cable cross. With right foot in front, grab the handle with your left hand and push forward and slowly back. Repeat 10-12 times. Repeat them same exercise using your right hand and left foot forward.

Step-ups: stand facing a step, box or chair. Step up and down for 60 seconds. Repeat on the other leg. You can hold dumbbells in your hands to make this exercise harder.

Single leg Y raise: use a pair of light dumbbells. Stand on your right leg. Put the head of the dumbbells on your upper thighs. Raise arms up to shoulder height, like you are making a Y with your body. Repeat 10-12 times. Repeat with a second set standing on your left leg.

Row on the balance ball: Put your stomach on a balance ball. Dumbbells are in front of the ball. Grab the dumbbells and row up and down. Repeat 10-12 times.

Hip Bridge: lay on the floor on your back with your feet on the floor and your knees bent. Squeeze your glutes and raise your hips in the air, hold for 1 count then bring slowly back to the ground. Repeat for 12-15 times.

Do these exercises 10-12 repetitions and 2-3 sets. Do this workout 2-3 days per week. After a few weeks, you should feel stronger and have more energy.

Next month we will talk about core exercises and why they are so important to your golf game.
If you are interested in training or learning more about how to improve your golf game contact Lisa at and

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