As the snow melts and temperatures rise, every Colorado golfer starts thinking, “Time to gear up for golf season!” But how do you prepare before you take the first swing?

Golf may not make you break a sweat like a marathon or a basketball game, but don’t be deceived—your performance on the green hinges on crucial moments where strength and precision make all the difference. Success in golf is built on physical fitness, and getting in top shape can transform your game.

If you’re keen to refine your swing, incorporating structured workouts into your routine is key. Whether you’re chasing extra power in your long drive or aiming for more distance off the tee, a solid gym routine can elevate your game to new heights.

Getting golf-fit will make those long, sun-soaked sessions on the course not only more enjoyable but also more productive. Ahead, we’ve outlined the best workouts to do at AFAC gym in Thornton, Colorado, to get you in prime golfing condition.

How Can Training at the Gym Improve My Golf Game?

Renowned golfers such as Gary Player, Greg Norman, and Tiger Woods have made strength training a vital component for excelling in their chosen sport. However, it’s not just for the pros; amateur and recreational golfers can also reap significant benefits from incorporating strength training into their routines.

Like any sport, including workouts and training sessions in the gym can help you build strength, control, and mobility while honing your technique. When combined with regular golf practice, this comprehensive approach can elevate your skills beyond what you’d achieve by simply hitting the links or spending time at the driving range.

Golf demands precision, strength, and flexibility. Integrating targeted workouts into your routine can greatly enhance your performance on the course and minimize the risk of injuries.

This integrated approach, known as targeted training, involves specific exercises designed to improve your swing technique and boost your distance.

If you’re a golfer, the right blend of training and exercise routines can significantly impact your game by enhancing two crucial elements: swing technique and distance. While honing your skills on the course and practicing with your clubs is essential, complementing these activities with gym-based workouts can take your game to the next level.

Here’s a breakdown of how targeted training can improve each aspect.

Improving Swing Technique

• Targeted training refines your swing mechanics by focusing on specific elements such as alignment, posture, and grip. Coupled with repetition and practice drills, this helps ingrain correct movements into muscle memory, leading to more consistent and accurate swings.
• Core strength and stability training is vital for maintaining balance throughout your swing. Exercises that focus on the core muscles enhance stability, providing better control and coordination during your swing motion.
• Flexibility exercises enhance the range of motion in your joints, allowing for a smoother and more fluid swing. Improved flexibility also reduces the risk of injury and helps you achieve a full backswing and follow-through.

Improving Distance

• Incorporating strength training exercises, particularly for the lower body and core, can increase clubhead speed and power generation. Movements such as squats, deadlifts, and rotational exercises boost muscular strength and explosiveness, enabling you to hit the ball further and harder off the tee.
• Adding speed training drills, such as overspeed and underspeed swings, in conjunction with gym exercises can significantly enhance the efficiency of your golf swing. For instance, pairing these drills with explosive exercises like medicine ball slams, kettlebell swings, or plyometric jumps can boost your ability to generate power and speed during your swing.

By adding these targeted training exercises to your routine, you can transform your golf game, making your swings more powerful and your performance on the course more impressive.

Which Muscles Should I Work at the Gym to Improve My Golf Game?

For strength-training workouts, golfers should focus on the chest, back, core, and legs, as these muscle groups are crucial for providing the power and stability necessary for an effective golf swing.

Here’s a closer look at how and why these muscles are essential for optimizing your golf swing.

Core Muscles

The core, comprising various muscles that stabilize your pelvis and spine, is fundamental for generating power and maintaining stability in your swing. Key muscles include:

• Obliques—Aid in rotational movements during the swing.
• Transverse Abdominis—Stabilizes the spine and pelvis throughout the swing.
• Lower Back Muscles—Maintain posture and help prevent injury.

Hip Flexors

These muscles support hip rotation and contribute to generating power in your swing.

Quadriceps and Hamstrings

These muscles help maintain proper posture and contribute to power generation during the swing.

Gluteal Muscles

These muscles provide essential power and stability during the downswing and follow-through.

Latissimus Dorsi

This assists in shoulder rotation, particularly during the backswing.

Strengthening, stabilizing, and enhancing mobility in these muscle groups will result in a more powerful and efficient golf swing.

Now that we understand why targeted training at the gym is important for your golf game and which muscles we should focus on, let’s review some of the workouts that can take your golf game to the next level.

Split Squats

1. Stand tall with your feet hip-width apart.
2. Take a step forward with your right foot, keeping both feet pointing straight ahead.
3. Your right foot should be flat on the ground while your left heel is lifted.
4. Ensure your stance is wide enough so that when you lower your body, your knees form approximately 90-degree angles.
5. Your right knee should be directly above your right ankle, and your left knee should hover just above the ground.
6. Keeping your torso upright and your core engaged, slowly lower your body by bending both knees.
7. Lower yourself until your right thigh is parallel to the ground and your left knee is almost touching the floor.
8. Your right knee should not go past your toes.
9. Press through your right heel to return to the starting position.
10. Maintain a controlled and steady movement throughout.
11. Perform the desired number of repetitions on one leg (for example, 10-12 reps).
12. Switch legs and repeat the same number of repetitions with your left leg forward.

Tips for Proper Form

• Keep your back straight and avoid leaning forward.
• Engage your core muscles to maintain balance.
• Ensure your front knee does not extend beyond your toes to protect your joints.
• Move slowly and with control to maximize the benefits of the exercise and reduce the risk of injury.
• You can hold dumbbells in each hand to increase the difficulty and add resistance.

Common Mistakes to Avoid

• Allowing your front knee to move past your toes.
• Letting your torso lean forward excessively.
• Losing balance by not keeping your core engaged.
• Rushing through the movements instead of performing them slowly and with control.

By following these steps and tips, you can effectively perform split squats to strengthen your legs and improve your overall stability.

Single Leg Deadlifts

1. Stand tall with your feet together and your arms relaxed at your sides.
2. Shift your weight onto your right foot, slightly bending your knee for stability.
3. Lift your left foot slightly off the ground behind you.
4. Engage your core muscles to maintain balance.
5. Keep your back straight and your shoulders pulled back.
6. Hinge at your hips and slowly lean your torso forward while simultaneously lifting your left leg straight back.
7. Your body should form a straight line from your head to your left heel.
8. Keep your right knee slightly bent and your back flat throughout the movement.
9. Lower your torso until it is nearly parallel to the ground, or as far as your flexibility allows.
10. Your left leg should extend straight behind you, aligned with your torso.
11. If comfortable, you can reach your hands toward the ground, or hold a dumbbell in each hand to increase the intensity.
12. Engage your glutes and hamstrings to reverse the movement.
13. Slowly lift your torso back to the starting position while lowering your left leg to meet your right foot.
14. Maintain control and balance throughout the movement.
15. Perform the desired number of repetitions on one leg (for example, 10-12 reps).
16. Switch legs and repeat the same number of repetitions with your right leg lifted.

Tips for Proper Form

• Keep your back flat and avoid rounding your shoulders.
• Engage your core to help maintain balance and stability.
• Move slowly and with control to maximize muscle engagement and reduce the risk of injury.
• Focus on hinging at the hips rather than bending at the waist.
• If using weights, start with light dumbbells and increase the weight as you become more comfortable with the exercise.

Common Mistakes to Avoid

• Rounding your back or shoulders.
• Allowing your hips to rotate instead of keeping them square.
• Losing balance by not engaging your core.
• Moving too quickly and sacrificing proper form.

By following these steps and tips, you can effectively perform single-leg deadlifts to strengthen your hamstrings, glutes, and core, while also improving balance and stability.

Alternating Medicine Ball Forward Lunges with Rotation

1. Stand tall with your feet hip-width apart.
2. Hold a medicine ball with both hands close to your chest, keeping your elbows bent.
3. Engage your core and maintain an upright posture.
4. Step forward with your right foot into a lunge position.
5. As you lower your body into the lunge, simultaneously rotate your torso to the right, extending the medicine ball outward at chest level.
6. Your right thigh should be parallel to the ground, and your left knee should be just above the floor.
7. Ensure your right knee is aligned with your ankle and doesn’t extend past your toes.
8. Rotate your torso back to the center while stepping back to the starting position.
9. Bring the medicine ball back to your chest.
10. Alternate legs by stepping forward with your left foot into a lunge position.
11. As you lower your body into the lunge, rotate your torso to the left, extending the medicine ball outward at chest level.
12. Your left thigh should be parallel to the ground, and your right knee should be just above the floor.
13. Ensure your left knee is aligned with your ankle and doesn’t extend past your toes.
14. Rotate your torso back to the center while stepping back to the starting position.
15. Bring the medicine ball back to your chest.
16. Continue alternating lunges with each leg for the desired number of repetitions (for example, 10-12 reps per leg).

Tips for Proper Form

• Maintain a straight back and avoid leaning forward.
• Keep your core engaged to help with balance and stability.
• Move smoothly and with control to ensure proper muscle engagement.
• Make sure your front knee does not go beyond your toes to protect your joints.
• Focus on your breathing, inhaling as you step forward and exhaling as you return to the starting position.

Common Mistakes to Avoid

• Letting your front knee extend past your toes.
• Allowing your torso to lean forward instead of keeping it upright.
• Losing balance by not engaging your core.
• Performing the movement too quickly and sacrificing form.

By following these steps and tips, you can effectively perform alternating medicine ball forward lunges with rotation, targeting your legs, core, and upper body while improving balance and rotational strength.

Glute Bridge

1. Lie on your back on a mat with your knees bent and feet flat on the floor. Your feet should be hip-width apart.
2. Place your arms at your sides with your palms facing down for stability.
3. Ensure your heels are close enough to your glutes so that you can comfortably lift your hips. Your feet should be positioned about 12-16 inches from your glutes.
4. Keep your head and shoulders relaxed on the mat.
5. Before lifting, engage your core muscles by pulling your belly button toward your spine. This helps to stabilize your pelvis and lower back.
6. Press through your heels and lift your hips towards the ceiling. Squeeze your glutes at the top of the movement.
7. Your body should form a straight line from your shoulders to your knees. Avoid arching your back; keep it neutral.
8. Hold this position for a brief moment, ensuring your glutes and hamstrings are fully engaged.
9. Slowly lower your hips back down to the starting position, keeping control of the movement.
10. Lightly tap your glutes to the floor without resting completely before starting the next repetition.
11. Perform the desired number of repetitions (for example, 12-15 reps).

Tips for Proper Form

• Focus on pressing through your heels rather than your toes to better engage your glutes and hamstrings.
• Keep your knees aligned with your hips throughout the movement to avoid unnecessary strain on your joints.
• Maintain a steady and controlled pace, avoiding any jerky or fast movements.
• Breathe steadily, inhaling as you prepare to lift and exhaling as you raise your hips.

Common Mistakes to Avoid

• Allowing your knees to flare out or cave in during the lift.
• Arching your lower back excessively instead of keeping it neutral.
• Pushing through your toes rather than your heels, which can shift the emphasis away from your glutes.
• Performing the movement too quickly and losing control, which can lead to improper form and potential injury.

By following these steps and tips, you can effectively perform glute bridges to strengthen your glutes, hamstrings, and core, enhancing overall lower body strength and stability.

Barbell Bent Over Rows

1. Stand with your feet shoulder-width apart.
2. Bend your knees slightly and hinge at the hips, keeping your back straight and core engaged.
3. Grasp the barbell with an overhand grip (palms facing down), hands slightly wider than shoulder-width apart.
4. Let the barbell hang at arm’s length in front of you, your arms fully extended.
5. Keep your back straight and your chest lifted. Your torso should be almost parallel to the floor.
6. Engage your core and maintain a slight bend in your knees.
7. Pull the barbell toward your lower chest or upper abdomen, keeping your elbows close to your body.
8. Squeeze your shoulder blades together as you lift the bar.
9. Hold the barbell briefly at the top of the movement, ensuring you maintain control and a strong squeeze in your back muscles.
10. Slowly lower the barbell back to the starting position, fully extending your arms.
11. Maintain the position of your back and hips throughout the movement.
12. Perform the desired number of repetitions (for example, 10-12 reps).

Tips for Proper Form

• Keep your head in a neutral position, looking a few feet in front of you on the floor.
• Maintain a straight back and avoid rounding your shoulders or back.
• Engage your core throughout the exercise to support your lower back.
• Focus on pulling with your back muscles rather than using your arms to lift the barbell.
• Control the movement, avoiding any jerky or rapid motions.

Common Mistakes to Avoid

• Rounding your back, which can lead to injury.
• Using momentum to lift the barbell instead of your muscles.
• Letting your elbows flare out to the sides rather than keeping them close to your body.
• Not fully extending your arms at the bottom of the movement.
• Lifting too heavy a weight, which can compromise your form.

By following these steps and tips, you can effectively perform barbell bent over rows to strengthen your upper back, lats, and biceps, improving overall back strength and posture.

Power Plate Squats

1. Stand on the Power Plate with your feet shoulder-width apart. You can face toward the handles for balance or away from the handles.
2. Ensure your entire feet are on the platform, and you’re standing in the center for balance.
3. Keep your chest lifted, shoulders back, and core engaged.
4. Position your arms either straight out in front of you, clasped together at your chest, or hands on your hips for balance. You can also hold onto the handles to keep your balance as you get used to the exercise.
5. Begin the squat by pushing your hips back as if you are going to sit in a chair.
6. Lower your body by bending your knees and hips, ensuring your knees do not go past your toes.
7. Continue lowering yourself until your thighs are parallel to the ground, or as far as your flexibility allows.
8. Keep your weight distributed evenly on your feet, with a slight emphasis on your heels.
9. Engage your glutes, hamstrings, and quadriceps as you lower into the squat.
10. Press through your heels to stand back up, straightening your legs and returning to the starting position.
11. Squeeze your glutes at the top of the movement.
12. Perform the desired number of repetitions (for example, 12-15 reps).

Tips for Proper Form

• Maintain an upright torso throughout the squat to protect your back.
• Keep your core engaged to stabilize your body and enhance the effectiveness of the exercise.
• Move slowly and with control to ensure proper muscle engagement and balance on the Power Plate.
• Focus on keeping your knees aligned with your toes to prevent any inward or outward collapse.

Common Mistakes to Avoid

• Allowing your knees to extend past your toes, which can strain your joints.
• Letting your back round or your chest collapse forward.
• Shifting your weight onto your toes instead of keeping it evenly distributed.
• Performing the movement too quickly, which can reduce the effectiveness and increase the risk of losing balance.

Benefits of Squats on a Power Plate

• Enhanced muscle activation due to the vibrations, leading to greater strength and toning.
• Improved balance and stability as you work to maintain control on the vibrating platform.
• Improved lower-body power generation from the ground up for your golf swing.
• Increased blood flow and circulation, promoting overall muscle health and recovery.

By following these steps and tips, you can effectively perform squats on a Power Plate to strengthen your lower body, improve balance, and enhance overall fitness.

Kettlebell Swings

1. Stand with your feet shoulder-width apart.
2. Place the kettlebell on the floor about a foot in front of you.
3. Hinge at your hips and slightly bend your knees to reach for the kettlebell with both hands, using an overhand grip.
4. Engage your core and keep your back flat as you lift the kettlebell off the ground.
5. Stand up straight with the kettlebell hanging down between your legs, arms fully extended.
6. Ensure your shoulders are down and back, and your chest is lifted.
7. Hinge at your hips, pushing them back while maintaining a slight bend in your knees.
8. Swing the kettlebell back between your legs, keeping your back straight and core engaged.
9. Thrust your hips forward explosively, driving through your heels.
10. Allow the momentum to swing the kettlebell up to chest level or slightly higher. Your arms should remain straight, acting as a guide rather than actively lifting the kettlebell.
11. As the kettlebell descends, hinge at your hips again, letting the kettlebell swing back between your legs.
12. Keep your core engaged to control the movement and maintain balance.
13. Continue the swinging motion for the desired number of repetitions (for example, 10-15 reps).
14. Focus on maintaining a rhythmic and controlled movement throughout.

Tips for Proper Form

• Hinge at the hips rather than squatting; the movement should come from your hips and glutes, not your knees.
• Engage your core to protect your lower back and maintain stability.
• Keep your back flat and avoid rounding your shoulders.
• Use your hips to generate power, not your arms.
• Breathe rhythmically, exhaling as you thrust your hips forward and inhaling as the kettlebell swings back.
• Avoid overextending your hips at the top of the swing, which can cause unnecessary strain on your lower back.
• Avoid swinging too high, which can indicate you’re using too much arm movement.

By following these steps and tips, you can effectively perform kettlebell swings to improve your cardiovascular fitness, strengthen your core, glutes, and hamstrings, and enhance overall power and stability.

Russian Twists

1. Sit on the floor with your knees bent and your feet flat on the ground.
2. Lean back slightly so that your torso forms a V-shape with your thighs.
3. Keep your back straight and your core engaged.
4. If you’re using a weight (such as a medicine ball, dumbbell, or kettlebell), hold it with both hands in front of your chest.
5. If you’re not using a weight, clasp your hands together.
6. For added challenge, lift your feet off the ground, keeping your knees bent. Balance on your sit bones to maintain stability.
7. If balancing is difficult, you can keep your feet on the ground.
8. Rotate your torso to the right, bringing the weight (or your clasped hands) beside your right hip.
9. Keep your core engaged and move your torso as one unit, avoiding excessive twisting of the spine.
10. Return to the center and then rotate to the left, bringing the weight (or your clasped hands) beside your left hip.
11. Continue alternating sides for the desired number of repetitions (for example, 20 twists, 10 per side).
12. Focus on a smooth, controlled movement rather than rushing through the exercise.

Tips for Proper Form

• Engage your core throughout the movement to stabilize your spine and maintain balance.
• Keep your back straight and avoid rounding your shoulders.
• Move your torso as a single unit; your shoulders and hips should rotate together.
• Breathe steadily, exhaling as you twist to one side and inhaling as you return to the center.

Common Mistakes to Avoid

• Rounding your back or hunching your shoulders.
• Using your arms to swing the weight instead of rotating from your torso.
• Moving too quickly, which can reduce the effectiveness of the exercise and increase the risk of injury.
• Not engaging your core, leading to strain on your lower back.

By following these steps and tips, you can effectively perform Russian twists to strengthen your core muscles, improve rotational strength, and enhance overall stability.

Targeted Training “Fore” Your Golf Game at AFAC Gym

Incorporating targeted workouts into your fitness routine can significantly enhance your golf game. By focusing on strength training for key muscle groups such as the core, legs, and upper body, you can improve your swing technique, increase your distance, and reduce the risk of injury. So, take the time to train off the course and enjoy the benefits of a stronger, more powerful, and precise golf game.

If you’d like to join a local gym where you can train to be under par, we hope you’ll stop by AFAC to take a tour of our gym and speak to our team about our affordable memberships. Our personal trainers can get you started with a fitness program that’s tailored to your fitness level and goals. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we’re the best gym in Thornton, Colorado, with hundreds of 5-star reviews.

To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, InBody 770 assessments, hydro massage, and our rock climbing wall and cave — we hope you will contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.