College Golf Workouts

If you follow professional golf you’ve probably noticed that distance/power has become one of the primary indicators of success. Almost every tour player is on some sort of fitness plan and some are taking it very seriously (Bryson, Brooks, Rory, D.J., etc.). College coaches understand the importance of fitness and the benefits it can provide to their players, which is why almost every one mandates some sort of fitness program for their team.


Most teams will have mandatory workouts 2-3 days per week, usually before morning classes (around 6:30-8:00am). Since most teams are practicing in the afternoon and going to class mid-morning, this is usually the only available time to work out. These early mornings can take a toll on players so it’s important to have good sleeping habits to avoid getting run down.

Players usually have access to the gym outside of scheduled team lifts and we encourage that players take advantage of this. Truth is, 2-3 days/week is enough to make small gains, but if you want to make significant improvement you should probably be in the gym at least 3-4 days/week.


There are a variety of goals people might have when starting a fitness program, but when it comes to college golf workouts the goals are very specific…

  • Increase stability, strength, and speed
  • Improve mental toughness
  • Injury prevention
  • Build team camaraderie

College golf workouts are designed to push players out of their comfort zones and make gains both physically and mentally. It’s common for players to get sore from workouts, but this will get better over time. We recommend starting a training program in high school to improve your understanding of exercises and help avoid soreness during your freshman year in college.


When you hear “golf workouts” you probably think stretching, bands, and body weight exercises. While this is true in some cases, most teams go far beyond this. Keep in mind that golf teams are commonly trained by football/basketball/baseball trainers which has the effect of making workouts more demanding than you might think. Most trainers will focus on the following…

  • Combination of linear and rotational movements
  • Emphasis on big muscle groups (glutes, core, chest, and back)
  • Cardio endurance

Unfortunately it’s not uncommon for players to get injured during workouts, but it’s usually avoidable with proper form and mobility. Talk to your trainer about any physical limitations you may have and put together a plan to fix them before you load up the weight. The gym should be a place to get better at golf…don’t let it be the thing that puts you on the bench!

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