You don't need a gym to get fitter for golf.
There are definitely benefits to working out at the gym, and some things are probably a little easier to do there compared with working out at home.
For example, machine-based exercises can be a simple place to start for many people and don't require much practice or technical knowledge. Often, you can't go too far wrong on many machines!
You also have access to a much wider range of weights and equipment, which can be useful if you're looking to build strength and progressively make your training harder.
You might not need a gym, you might not like the gym or you might not have the time to travel to one, don't want to spend the money on a membership, or simply prefer exercising in the privacy of your own home. Many golfers aren't particularly interested in going to the gym in the first place. And if our main goals are to improve our health and golf performance, you can achieve a lot without spending hours lifting weights in a gym.
In fact, for many golfers, you don't need a gym. You need a simple plan that you can actually stick to. You can work on your strength, mobility and power at home with very little equipment.
For example, if you want to hit the ball a little further, maintain your swing better over 18 holes, improve your ability to rotate, feel less stiff or simply stay active and healthy as you get older, you don't necessarily need a complicated programme to start working towards these things.
For a lot of golfers, 20–30 minutes, two or three times per week can be a great starting point. Especially if you're already playing golf two or three times per week, walking the course and generally keeping active. You don't need to spend hours exercising every week.
I'd much rather see golfers doing a simple 20-minute workout two or three times every week for the next six months than an hour gym programme that you manage for two weeks before giving up. Consistency is going to be far more important here.
A simple session could include a few exercises focusing on:
Strength – legs (inc glues), upper back and coreMobility – particularly your hips, t-spine and and shouldersPower – moving quickly, jumping, throwing or swinging
You don't have to train every quality in every session, either. The important thing is having a plan that fits around your life and your golf.
If you're struggling to get start a new habit (like working out at home), try pairing your exercise with something you already enjoy. For example, you could combine your workout with some indoor putting practice. E.G. Perform an exercise, 60 seconds rest putting.
It makes the session feel a little less like a traditional workout and gives you another reason to get started.
I've put together a YouTube playlist with over 100 exercise videos, all featuring exercises that can be performed at home with little or no equipment. You don't need to work through all 100! Pick a few that are appropriate for you, put together a short session and get started.
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