Resistance Training for Golfers by CardioGolf®
Resistance Training Plan for Golfers Powered by CardioGolf®-
CardioGolf® has developed a resistance (weight-lifting) program specifically designed for golfers who want to improve strength, stability, and overall athleticism—without feeling overwhelmed in the gym.
This program focuses on functional movements that mirror the demands of the golf swing, helping you build a strong physical foundation for better performance on the course.
Each week includes a smart blend of:
*Dynamic pre-workout routines
*Targeted resistance training
*Post-round recovery and stretching
How to Use This Program
Perform 2–3 stacked workouts per week
Each session includes:
Pre-round dynamic stretch
Resistance training workout
Recovery or post-round stretch
Follow this structure for 3–4 weeks to allow your body to adapt and progress
This program is ideal for golfers who want to level up but don’t know where to start in the gym. The workouts are simple, effective, and easy to follow, whether you train at home or in a gym.
Why Resistance Training Matters for Golfers-
*Enhanced Power & Distance
Resistance training builds strength in the legs, core, and upper body, translating into more powerful swings and increased clubhead speed.
*Improved Stability & Balance
Stronger stabilizing muscles help you stay centered throughout the swing, reducing mishits and improving accuracy.
*Injury Prevention
A balanced strength program addresses muscle imbalances and improves joint stability—helping reduce common golf injuries such as low back, shoulder, and hip issues.
*Better Endurance
Stronger muscles fatigue less, allowing you to maintain performance late in the round, especially on the closing holes.
*Optimal Swing Mechanics
Improved strength and mobility support a more efficient, repeatable swing, leading to better consistency and control.
Train smarter. Move better. Play stronger.
The CardioGolf® Resistance Training Plan for Golfers is $19.99 total.
Do the math:
2–3 workouts/week for 3–4 weeks
That’s 6–12 workouts
$1.65–$3.33 per workout
Compare that to:
One round of golf: $50–$100
One personal training session: $60–$100
Guessing in the gym: priceless frustration
For more information, visit cardiogolf.com 💚
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12:31 min Pre-Round Dynamic Stretch Routine
The point of a warm up is to elevate your heart rate to get your blood flowing to warm muscles so they are loose and supple to make it is easier to swing. You can do this warm-up at your house before your round of golf, if you don’t have a long drive to the golf course or on the driving range. Do...
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15-min Workout Tutorial to Train Like World No. 1 Golfer Scottie Scheffler (064)
PGA Tour Player Scottie Scheffler's fitness regimen is designed to enhance mobility, strength, and endurance, which are crucial for his exceptional performance on the golf course. I have followed and studied Scottie's fitness regime and crafted exercises like his to help you can develop the stren...
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10-min Post-Round Stretch-Targets Golf Muscles
Equipment Optional:
CardioGolf® SlopeWe all know the importance of a pre-round warm up routine to fully prepare the body for the strains of a round of golf, but do you know that stretching after a round of golf can help restore muscle imbalances that could lead to swing flaws and injuries?
Po...
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8-min Ab Activation Pre-Round Warm-Up Routine
As we age, the core muscles along with the rest of the muscle groups, being to decrease in mass. Subsequently, we loss strength, gain body fat, and develop muscular and postural imbalances.
Incorporating core strengthening exercises into your daily routine will not only help improve the efficien...
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11-min At Home Weight Circuit #1 for Golfers (065)
Weight Lifting Can Transform Golf Performance for All Levels-
Weight lifting can be a game changer for golfers of all levels, offering numerous benefits that directly translate to improved performance on the course. By integrating strength training into their routine, golfers can enhance their po... -
19-min Hip Mobility Workout
Your ability to shift your weight on the downswing is based on how mobile and strong your hips and glute muscles are. Weakness here can lead to hanging back in the swing, not only causing mis-hits but preventing power as well. Incorporating exercises that strengthen your lower body will provide...
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8-min Dynamic Agility Workout
This short and effective Dynamic Agility workout is designed to help golfers move faster, stay balanced, and react with confidence. You’ll train quick feet, coordination, and change of direction—key elements for an athletic, repeatable golf swing.
We guide you through golf-specific agility drills... -
14-min At-Home Weight Workout for Golfers #2 (066)
Equipment Needed:
CardioGolf® Shortee Club
CardioGolf® Slope
GolfGym® PowerSwing Trainer
GolfGym® PowerBandz
GolfGym® Power Ball
Modify if no equipment available.Weight Lifting Can Transform Golf Performance for All Levels-
Weight lifting can be a game changer for golfers of all levels, offeri... -
9:27 min Cross Training Pilates for Lower Body Mobility
The principle of cross training for golfers is to improve mobility, flexibility, stability, balance, strength, endurance, and power to help create a profienct swing. Cross training is something other than swinging the golf club. Doing Pilates would be an example of cross training.
The repetitiv...
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15-min Stay Golf Ready Routine
Welcome to your CardioGolf® Stay Golf Ready Workout—a simple, effective routine you can do anywhere, anytime, with minimal equipment.
All you need is:
*A golf club
*A stretch band
*One light hand weightThis workout is designed to help you stay in shape year-round, so when golf season rolls aro...
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16-min At-Home Weight Workout for Golfers #3 (067)
Equipment Needed:
CardioGolf® Shortee Club
CardioGolf® Slope
GolfGym® PowerSwing Trainer
GolfGym® PowerBandz
GolfGym® Power Ball
Modify if no equipment available.Weight lifting can be a game changer for golfers of all levels, offering numerous benefits that directly translate to improved perfor...
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5:59-min Post-Round Stretch to Restore Imbalances
We all know the importance of a pre-round warm up routine to fully prepare the body for the strains of a round of golf, but do you know that stretching after a round of golf can help restore muscle imbalances that could lead to swing flaws and injuries?
Post-round stretching can help restore mus...
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15-min Standing Golf-Fitness Workout Gentle on Joints (059)
The CardioGolf® Standing Golf-Fitness Workout is designed to be gentle on the joints primarily due to its low-impact nature and emphasis on controlled movements.
Here's how it achieves this:
Standing Position: Unlike some traditional workout routines that involve high-impact activities like ru...
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7:28 min Post-Round Golf-Recover Smarter
Equipment Optional:
CardioGolf® SlopeWe all know the importance of a pre-round warm up routine to fully prepare the body for the strains of a round of golf, but do you know that stretching after a round of golf can help restore muscle imbalances that could lead to swing flaws and injuries?
Po...
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6-min Pre-Round Warm-Up Routine on Slope
For many of us, we used to be able to hop out of the car, go straight to the first tee and rip a drive down the middle of the fairway. Now by skipping a warm-up before a round of golf may mean it takes us 4 or 5 holes before you loosen up and gain your form and by that time your score may already...
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10-min Lower Body Workout-Hamstring and Glute Focus (062)
This CardioGolf® workout is tailored specifically for golfers aiming to enhance weight and lower body strength. By incorporating cardio exercises with targeted strength training, this routine will help you develop the power and stability necessary for a more controlled and effective golf swing.
...
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6:50 min-Golfer's Stretch Routine
Equipment Needed:
CardioGolf® Shortee Club
CardioGolf® SlopeDaily stretching is an integral component of a golfer's overall fitness regimen, offering a multitude of benefits that directly contribute to improved performance, injury prevention, and overall enjoyment of the game. By prioritizing f...
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14:13 min Core Strength Esstentials for Golfers (054)
Equipment Needed:
CardioGolf™ Shortee Club
CardioGolf™ Slope
GolfGym® PowerBall
All equipment available at CardioGolf.com.
Modify if no equipment available.1. Standing Core Rotators
2. Standing Figure 8 Rotators
3. Single Arm Sling
4. Big Circles
5. Plank on Elbows
6. Hip Wraps
7.Core Rotation
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30-min Cardio, Lower Body and Swing Workout (051)
Incorporating lower body strengthening exercises into your daily routine will not only help improve the efficiency of your golf swing, but will help your posture and move better.
Golf, although not thought of a strenuous activity, requires a higher level of fitness than most people would think.
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10-min Post Round Stretch-Lower Body Focus
Equipment Optional:
CardioGolf® SlopeWe all know the importance of a pre-round warm up routine to fully prepare the body for the strains of a round of golf, but do you know that stretching after a round of golf can help restore muscle imbalances that could lead to swing flaws and injuries?
Po...
