Lifting Weights During Golf Season - Advice needed

[MichMan123]

I've been working out my entire life lifting weights.  Not been serious about it the last 10 years and got very sloppy.  I tried some golf specific stuff (Yoga, golf workouts, ..) but my body is geared to lifting.

I started back in Gym lifting 4-5 days a week since Jan 1 and have incredible results.  I want to keep it going During the Season.

Right now I do a traditional body part split (chest, back, shoulders, arms, legs,,,..repeat) with 15-20 min on the eliptical to warm up.

 

I don't think its realistic to do heavy bench press then go play 18... I'm looking for a WEIGHTS ONLY golf specific workout.

 

Any suggestions??? Should I just keep doing what I'm doing and maybe incorperate some stretching?

 

Ive done some indoor golf this winter a few times and the days I lift weights when i indoor golf I am super stiff and it's not good lol

 

 

[Ri_Redneck]

Before I started suffering so much from arthritis, I used to be a gym rat myself. I prefer to workout in the evenings so I get a nights rest before any activity. That way I could get as torn down as I wanted and it wouldn't affect my play. If you HAVE to do your workouts in the morning, just go lighter than usual when you have a round after. I had a buddy who used to like to run 4 miles before his rounds but he was a running beast.

 

BT

[Whiskey_fire]

Keep lifting your normal routine.  I workout 5 days a week and take it very seriously for the last two years. Best golf I have played in my life.  

[LongNwrong27]

Agree that maintaining routine will have you more used to it body wise and less of an issue in terms of playing golf being sore. Consistency is hugely important. 
 

more of a general full body routine more frequently is probably better for playing golf imo. If you do a bodybuilder split where you are destroying an area once a week it could uniquely affect your swing when your legs are fatigued vs your shoulders. 
 

think that is also kinda inefficient way to structure things in general like generally you’re going to train your shoulders and triceps at least somewhat when doing chest stuff.  Push pull legs is a better split imo. 

[bluedot]

Golf specific workouts aren’t really “weights only”.   
 

I see no conflict whatsoever between lifting and golf, though I don’t think playing after a heavy lifting session is a particularly good recipe.  Stronger is better in any sport, and golf is no different.  And I don’t see much difference between in and out of season, either, expect perhaps the amount of weight.  

 

That said, I think you may have to recalibrate your ideas about golf and lifting IF you want the greatest possible benefits on the course.  A golf specific workout is likely to include a lot of mobility work, plus lighter weights (or even bands) with a BIG emphasis on the eccentric phase of the movement.  There’s also a fair amount of disassociation work; trunk rotating while the lower body is braced, or vice versa.  
 

I’m 71, and like you I’ve been lifting forever.  Not quite 5 years ago, I starting doing golf specific workouts, and it’s one of the best decisions I’ve made.  I’m no less fit or strong, and the difference on the course is significant.

[phizzy30]

You don't need to do dynamic stretching, static stretching is fine.  30 seconds to a minute for each muscle group.  Looks like your workout is more geared towards a body building split which is ok.  It's what I currently do(body building back round) but I add Olympic lifts and plyometrics which I do on separate days.  I would suggest adding them to your workouts as well to add the speed element so that your baseline swing speed increases.  15-30 minutes of cardio per lifting session is fine.   

Edited March 23, 2024 by phizzy30

[johnrobison]

1 hour ago, tigerfan23 said:

I've been working out my entire life lifting weights.  Not been serious about it the last 10 years and got very sloppy.  I tried some golf specific stuff (Yoga, golf workouts, ..) but my body is geared to lifting.

I started back in Gym lifting 4-5 days a week since Jan 1 and have incredible results.  I want to keep it going During the Season.

Right now I do a traditional body part split (chest, back, shoulders, arms, legs,,,..repeat) with 15-20 min on the eliptical to warm up.

 

I don't think its realistic to do heavy bench press then go play 18... I'm looking for a WEIGHTS ONLY golf specific workout.

 

Any suggestions??? Should I just keep doing what I'm doing and maybe incorperate some stretching?

 

Ive done some indoor golf this winter a few times and the days I lift weights when i indoor golf I am super stiff and it's not good lol

 

 

Whatever routine you choose, I don't think you should have to change simply because you're playing that day. I lift heavy and play on the same day frequently and couldn't say that there's any difference between those days and my non-lifting days. Have you tried yet? What are you noticing is different?

[MattM97]

Lifting same day as you play you'll be fine, playing a day or two after a heavy lift you may feel it a bit. A lot of pro golfers will actually work out before their rounds so it's not a bad thing if you have a proper program running. But if you suddenly decided to run a 10x10 volume workout then you'll pay for it.

 

But I'll pretty much lift as normal during the golf season, if I'm going to play somewhere nice I might taper just a touch or have my lift before the round be a lighter or mobility focused lift just so I get the benefit of the lift but also get a good round in.

[b.mattay]

How often are you playing golf? 

I think the biggest thing for golf performance that hasn't been addressed is just overall fatigue management. 

 

Personally, what I like to do in the summers when I play golf 2.5-3x/week is the following: 

-Keep my same lifting routine for days (4x per week). I do a weird pull-push-pull-leg split that seems to work best for me. There is a bit of leg work on the push day. 

-Drop cardio (I walk the course and get my steps in regardless)

-Cut my volume. Instead of doing 10 working sets total (5 exercises with 2 hard sets each), I like to do 6-7 working sets for the entire workout.

 

So instead of a session looking like this (45-50 minutes)

• Leg Curls 2x5-9
• Squat 2x5-9 
• Glute-Ham Raise 2x5-9
• Leg Extension 2x5-9
• Adductor Machine 2x5-9

It might instead look like this (30-35 minutes)

• Leg Curls 2x5-9 
• Squat 1x5-9 
• Glute-Ham Raise 1x5-9 
• Leg Extension 1x5-9 
• Adductor Machine 1x5-9

I find this helps keep me fresher for the course. 

Edited March 23, 2024 by b.mattay

[AmateurAmateur]

“Golf specific” workouts might be the scam of the century. Athleticism is athleticism. You aren’t achieving it by doing any workouts “specifically designed for golf”. 
get stronger. Get faster. Get more flexible. Plyometrics are great for that. 
Compound lifts are fine to do. Deadlifts are great, bench is good, and some version of squats should be mandatory (front squats/back squats/ Bulgarian split squats).

For in season lifts it’s best to do medium-light weight at medium-fast speed, whatever lifts you want (No PR’s or 3 rep maxes)- I usually lift 75-85% of my normal 5 rep max weight in season.
 

Hockey is the best sport to transfer from, so if you know of anyone who plays competitive hockey and you’re open to feeling like a bit of a fool for the first few weeks, ask them for their workout plan; you’ll likely see the best results for your game with that. 
 

[Wardonation]

I do a Push, Pull, Legs workout during off season. 6 days on 1 day off. 1 sessions a week for, each I do 3 x12, the other session I so 5x5. I also stretch 30 min each session and 45 min on leg days. My stretching sessions consist of a lot of lacrosse ball facia work, as well as stretching using bands tied to pull up bar. I also work with my speed stick, a band and do specific work on both elbows (I am 52). The season before last I would just focus on stretching and speed training during golf season. Which was fine BUT come October I lost most of my strength gains for the year and started close to ground zero.

 

Last year I tried and kept up my same workout routine as offseason but my golf suffered for sure. So I did a ton of research on this topic this winter and this is what I am going to do.

 

I session of each per week Push, Pull, Legs. 5 sets of 5 reps, and continue with my other work on the other days. Long story short according to my research, I should not lose strength and might even have a few gains. This will allow me to focus on my game more as well.

 

I am fairly strong for my age but my tendons are still 52 years old. I put a ton of stress on them when I lift heavy. Ex... Bench Press 285lbs 5 sets of 5, Military press (barbell) 5 sets of 5 235... 

 

I hope this helps you? Long story short Heavy weight low reps each muscle group once a week and you will NOT lose strength, which as golfers is what we really want.

[MichMan123]

7 hours ago, Wardonation said:

I do a Push, Pull, Legs workout during off season. 6 days on 1 day off. 1 sessions a week for, each I do 3 x12, the other session I so 5x5. I also stretch 30 min each session and 45 min on leg days. My stretching sessions consist of a lot of lacrosse ball facia work, as well as stretching using bands tied to pull up bar. I also work with my speed stick, a band and do specific work on both elbows (I am 52). The season before last I would just focus on stretching and speed training during golf season. Which was fine BUT come October I lost most of my strength gains for the year and started close to ground zero.

 

Last year I tried and kept up my same workout routine as offseason but my golf suffered for sure. So I did a ton of research on this topic this winter and this is what I am going to do.

 

I session of each per week Push, Pull, Legs. 5 sets of 5 reps, and continue with my other work on the other days. Long story short according to my research, I should not lose strength and might even have a few gains. This will allow me to focus on my game more as well.

 

I am fairly strong for my age but my tendons are still 52 years old. I put a ton of stress on them when I lift heavy. Ex... Bench Press 285lbs 5 sets of 5, Military press (barbell) 5 sets of 5 235... 

 

I hope this helps you? Long story short Heavy weight low reps each muscle group once a week and you will NOT lose strength, which as golfers is what we really want.

 

 

excellent advice thank you!!!

 

I also lift heavy similar weights just 10% less. I am a fan of the push / pull workout with legs as well.  

But My time in the gym is limited - Between coaching and work and whatever I get 45 min tops so I usually jump on eliptical 15-20 min and lift 1 body part for 35 min.  I will likely switch next week to push pull legs.  I have to take monday off so tues wed thursday then I have to take off until the following tuesday.

 

 

[hafnia]

21 hours ago, tigerfan23 said:

I've been working out my entire life lifting weights.  Not been serious about it the last 10 years and got very sloppy.  I tried some golf specific stuff (Yoga, golf workouts, ..) but my body is geared to lifting.

I started back in Gym lifting 4-5 days a week since Jan 1 and have incredible results.  I want to keep it going During the Season.

Right now I do a traditional body part split (chest, back, shoulders, arms, legs,,,..repeat) with 15-20 min on the eliptical to warm up.

 

I don't think its realistic to do heavy bench press then go play 18... I'm looking for a WEIGHTS ONLY golf specific workout.

 

Any suggestions??? Should I just keep doing what I'm doing and maybe incorperate some stretching?

 

Ive done some indoor golf this winter a few times and the days I lift weights when i indoor golf I am super stiff and it's not good lol

 

 

For the last few years golf has been an excuse not to go the gym "got a medal on Saturday - don't wanna be sore"..... 

 

the reality is for me - once I get my first tough session out the way per body part and get DOMS which incapacitates me for 3-4 days then it's all good - I don't get doms again unless I have time off or do some seriously destructive work out like negatives when you work to concentric exhaustion and then carry on doing the lowering part of lifts. 
 

an example of this is doing press ups to the point you can't do another, then get up and place yourself in the extended position and lower yourself to the ground slowly. That literally will destroy your fibres and you struggle to put a top on never mind swing a club. 
 

in short - get your routine set, make sure your body has adjusted to it and stay consistent and you will be good. 

 

[Albatross Dreamer]

There's always a balance for ams between what we enjoy doing vs what we'd do if getting paid to perform. 

 

For athletic performance most people tend to over focus on weight room strength. It's a starting point, but has diminishing and potentially even negative effects after a while. Doesn't mean it's "bad", just that it needs to be properly used. Which that could be a whole thread on it's own. But again, see sentence one above.

 

IMO the time spent doing 15-20 minutes doing cardio could be better maximized, unless you enjoy it. Could fit a whole lot of dynamic movement in even half that amount of time then start your speed training/plyos/whatever.

Edited March 24, 2024 by Albatross Dreamer

[phizzy30]

52 minutes ago, hafnia said:

For the last few years golf has been an excuse not to go the gym "got a medal on Saturday - don't wanna be sore"..... 

 

the reality is for me - once I get my first tough session out the way per body part and get DOMS which incapacitates me for 3-4 days then it's all good - I don't get doms again unless I have time off or do some seriously destructive work out like negatives when you work to concentric exhaustion and then carry on doing the lowering part of lifts. 
 

an example of this is doing press ups to the point you can't do another, then get up and place yourself in the extended position and lower yourself to the ground slowly. That literally will destroy your fibres and you struggle to put a top on never mind swing a club. 
 

in short - get your routine set, make sure your body has adjusted to it and stay consistent and you will be good. 

 

Used to do a lot of negatives back in my bodybuilding days when I had a workout partner and when I would train with my good friend Johnny O. Jackson while I was prepping for shows.  We would do a lot of tri, super, giant and drop sets as well.  I also did DC training for almost a year to change things up.  I remember being sore a lot, lol.      

Edited March 24, 2024 by phizzy30

[johnrobison]

13 hours ago, tigerfan23 said:

 

 

excellent advice thank you!!!

 

I also lift heavy similar weights just 10% less. I am a fan of the push / pull workout with legs as well.  

But My time in the gym is limited - Between coaching and work and whatever I get 45 min tops so I usually jump on eliptical 15-20 min and lift 1 body part for 35 min.  I will likely switch next week to push pull legs.  I have to take monday off so tues wed thursday then I have to take off until the following tuesday.

 

 

Given your limited time, here's something to consider: Switch to full-body workouts every other day, hitting each muscle group every time and each set back-to-back without rest. I used to do the typical splits and push/pull was probably my favorite but I switched to this full-body protocol about 2 years ago and have had great results while saving tons of time in the gym. Since there's no rest between sets my heart rate is around 80% max for the whole round so I'm getting my cardiovascular conditioning in at the same time as resistance training. I do three rounds and will only let my heart rate drop back down between each round. During a round it's kept pretty high and I'm pushing to failure at 8-10 reps every set. I still like to redline my heart periodically so 2 days per week I'll end this session with 10 min of interval sprints on the air bike.

[MichMan123]

1 hour ago, johnrobison said:

Given your limited time, here's something to consider: Switch to full-body workouts every other day, hitting each muscle group every time and each set back-to-back without rest. I used to do the typical splits and push/pull was probably my favorite but I switched to this full-body protocol about 2 years ago and have had great results while saving tons of time in the gym. Since there's no rest between sets my heart rate is around 80% max for the whole round so I'm getting my cardiovascular conditioning in at the same time as resistance training. I do three rounds and will only let my heart rate drop back down between each round. During a round it's kept pretty high and I'm pushing to failure at 8-10 reps every set. I still like to redline my heart periodically so 2 days per week I'll end this session with 10 min of interval sprints on the air bike.

 

do you have an example of a workout? 

 

 

[Wardonation]

15 hours ago, tigerfan23 said:

 

 

excellent advice thank you!!!

 

I also lift heavy similar weights just 10% less. I am a fan of the push / pull workout with legs as well.  

But My time in the gym is limited - Between coaching and work and whatever I get 45 min tops so I usually jump on eliptical 15-20 min and lift 1 body part for 35 min.  I will likely switch next week to push pull legs.  I have to take monday off so tues wed thursday then I have to take off until the following tuesday.

 

 

If you go to push pull legs as oppose to working one body part a day, you will not only maintain but make gains, I promise you. Right now you are only hitting one muscle group a week anyways. Lots of studies done on this, check it out. Good luck...

[uglande]

I can't do anything after lifting. Some people can. Stewart Cink said about 10 years ago that he lifts weights before every round. I'm usually toast. 

 

But as long as I don't lift on the same day -- and prior to -- a round, it's fine. 

 

If you need to work out in the a.m. on a day you're playing, maybe just focus more on cardio, core, or legs (mild) those days.

[johnrobison]

2 hours ago, tigerfan23 said:

 

do you have an example of a workout? 

 

 

I have a few full-body resistance routines that I alternate but they are all pretty much like this:

Upper back

Quads

Chest

Hamstrings/Lower back

Shoulders

Calves

Biceps

Core (alt between glute, ab, and oblique/QL)

Triceps

 

Each day of the week is a different movement so for upper back it would be dumbbell rows (M), pull-ups (W), and supine dumbbell  (Th), for example.

 

No rest between any of the moves. Only between the full rounds. Great for cardio!

 

Optional: I like to finish off with interval sprints on the Echo Bike. The routine varies but something like 30 sec of al-out max sprint with 90 sec rest for 10 minutes (E2MOM10). I’ll alternate that with a similar one where sprint/rest is 10/50.

Edited March 24, 2024 by johnrobison

[hafnia]

4 hours ago, phizzy30 said:

Used to do a lot of negatives back in my bodybuilding days when I had a workout partner and when I would train with my good friend Johnny O. Jackson while I was prepping for shows.  We would do a lot of tri, super, giant and drop sets as well.  I also did DC training for almost a year to change things up.  I remember being sore a lot, lol.      

just googled him... impressive! 
 

yeah negatives absolutely destroy you. Humans stop when they can't do anymore positives without realising that there is loads of gas left for negatives. 
 

.... I was close to tears once. I had 3 days of agony after doing them. I went for a well man blood test and got a call from the doctor to request repeat bloods.  My liver enzymes were sky high and she asked me if I drink much.... I used to but no.   Turns out when you get doms it can make your blood work resemble a person who is poorly! 

[stryper]

On 3/23/2024 at 9:26 AM, AmateurAmateur said:

“Golf specific” workouts might be the scam of the century. Athleticism is athleticism. You aren’t achieving it by doing any workouts “specifically designed for golf”. 
get stronger. Get faster. Get more flexible. Plyometrics are great for that. 
Compound lifts are fine to do. Deadlifts are great, bench is good, and some version of squats should be mandatory (front squats/back squats/ Bulgarian split squats).

For in season lifts it’s best to do medium-light weight at medium-fast speed, whatever lifts you want (No PR’s or 3 rep maxes)- I usually lift 75-85% of my normal 5 rep max weight in season.
 

Hockey is the best sport to transfer from, so if you know of anyone who plays competitive hockey and you’re open to feeling like a bit of a fool for the first few weeks, ask them for their workout plan; you’ll likely see the best results for your game with that. 
 

Not a scam if it gets you motivated to get in the gym.  Most of the golf specific programs I’ve see lately include the very stuff you espouse.  

[BWillis]

I’m a big fan of CrossFit so I would lean toward Scott stallings hwpo golf specific programming 

[bluedot]

On 3/23/2024 at 10:26 AM, AmateurAmateur said:

“Golf specific” workouts might be the scam of the century. 

 

I’m curious; do you consider ALL sport specific workout programs to be scams?  Do you think the strength coaches at universities have the football players doing the same workouts as the basketball players?  Do the workouts that track athletes go through look like the workouts the baseball players do?

[phizzy30]

6 hours ago, uglande said:

I can't do anything after lifting. Some people can. Stewart Cink said about 10 years ago that he lifts weights before every round. I'm usually toast. 

 

But as long as I don't lift on the same day -- and prior to -- a round, it's fine. 

 

If you need to work out in the a.m. on a day you're playing, maybe just focus more on cardio, core, or legs (mild) those days.

Same boat as you as I get older.  If I have to workout on a golf day because my schedule for that week is crazy, it's always after the round.  Strength training only with some cardio on the elliptical. 

[AmateurAmateur]

16 hours ago, bluedot said:

I’m curious; do you consider ALL sport specific workout programs to be scams?  Do you think the strength coaches at universities have the football players doing the same workouts as the basketball players?  Do the workouts that track athletes go through look like the workouts the baseball players do?

Not all sports no. But golf- yes. 

[bluedot]

Just now, AmateurAmateur said:

Not all sports no. But golf- yes. 

With all due respect, could you explain your thinking on this?  
 

It would seem, at least to me, that golf is either like other sports, or is somehow different than other sports.  A good golf swing is a fast, dynamic, powerful movement, and involves strength, flexibility, and mobility in the same way(s) as similar movements in other sports.  
 

The concept behind ANY sport specific workout is to build strength, flexibility, and mobility in ways that will enhance the athlete’s ability to make specific movements.  I think it’s pretty safe to say that all sport specific workouts are going to include the basic Olympic compound lifts, but also include lifts and movements tailored to that sport.  
 

Athletes in other sports have been doing this for decades; track and field might be the best example.  Golf is sort of new to the dance, but that doesn’t make workouts tailored specifically to the physical requirements of the golf swing any less valid, does it?  A fast rotational movement with some degree of disassociation between the upper and lower body can be rained and enhanced by specific lifts and exercises, can’t it?

[phizzy30]

Just now, bluedot said:

With all due respect, could you explain your thinking on this?  
 

It would seem, at least to me, that golf is either like other sports, or is somehow different than other sports.  A good golf swing is a fast, dynamic, powerful movement, and involves strength, flexibility, and mobility in the same way(s) as similar movements in other sports.  
 

The concept behind ANY sport specific workout is to build strength, flexibility, and mobility in ways that will enhance the athlete’s ability to make specific movements.  I think it’s pretty safe to say that all sport specific workouts are going to include the basic Olympic compound lifts, but also include lifts and movements tailored to that sport.  
 

Athletes in other sports have been doing this for decades; track and field might be the best example.  Golf is sort of new to the dance, but that doesn’t make workouts tailored specifically to the physical requirements of the golf swing any less valid, does it?  A fast rotational movement with some degree of disassociation between the upper and lower body can be rained and enhanced by specific lifts and exercises, can’t it?

Golf specific training is relatively new compared to other sports.  Believe it or not, back in the day, football specific training was the standard protocol for tour pros because not much was known on how to specifically train them.  Joey D was one of the pioneers in terms of laying down the ground work for golf specific training.  Olympic lifts are a staple for pretty much any sport including golf.  However, the difference now is that plyometrics and rotational exercises are implemented as well as a ton of mobility work.  Most of the guys on tour aren't lifting super heavy.  Strength training is only a small part of the overall program. 

Edited March 25, 2024 by phizzy30

[bluedot]

5 minutes ago, phizzy30 said:

Golf specific training is relatively new compared to other sports.  Believe it or not, back in the day, football specific training was the standard protocol for tour pros because not much was known on how to specifically train them.  Joey D was one of the pioneers in terms of laying down the ground work for golf specific training.  Olympic lifts are a staple for pretty much any sport including golf.  However, the difference now is that plyometrics and rotational exercises are implemented as well as a ton of mobility work.  Most of the guys on tour aren't lifting super heavy.  Strength training is only a small part of the overall program. 

Correct in every respect.

 

One good example of an improved knowledge base about the golf swing and workouts specific to it is the increasing emphasis on relatively slow, controlled eccentric movements; that generally will be less weight and fewer reps, but research shows that the gains are significant.  So, for instance, an inclined single arm dumbbell bench press; fast to the top, a 3-5 count coming down, and a 10 second hold at the bottom; you can’t do that with a lot of weight or a lot of reps, but the shoulder strength gains are very real.  
 

There is a lot of stuff like this; farmers carry with kettlebells for spine stability, various med ball throws like a kneeling two hand chest pass, and so on, and all of it is designed to build on the basic compound lifts.  I’d also add that the specifics of ANY workout for a particular sport are best when they are structured around the needs of the particular athlete; again, college and professional strength coaches have been doing this forever.  So if a particular golfer can only internally rotate his hips 15*, or can only rotate his thoracic spine 65*,  or can’t externally rotate his shoulders to beyond his spine angle, that determines part(s) of his workout.  

[shankasaurus rex]

Some good replies here. If you don't have a comprehensive stretching and recovery program in place for your workouts, I'd start today. Both static and dynamic stretching would be crucial to keep flexibility up, and to speed recovery, especially if you're doing heavy bro splits. And we all need to prioritize stretching as we get older.