Up-Par Body Workouts for Golf

Hi, I’m Kat, physiotherapist and co-founder of Lake Therapy. If you’re a golfer, you’ll know there’s always something to improve — your swing, your control, your distance. While many golfers focus on hip rotation and leg strength, there’s another area that’s often overlooked yet equally important: your upper body.

Pair this workout with my 6 shoulder stretches for golfers. If you’re already sore, our shoulder pain and elbow pain pages explain how we help.

Strong arms, shoulders, and back muscles don’t just improve power and accuracy — they also help protect your joints and prevent injury. So, in this post, I’ll walk you through my favourite upper body workouts for golfers to help you swing stronger, move better, and keep playing pain-free.

Why Upper Body Strength Matters in Golf

When you swing a golf club, the energy doesn’t just come from your hips — it transfers through your torso, shoulders, and arms before connecting with the club. If your upper body isn’t strong or stable enough, that energy can’t travel efficiently, leading to loss of power and strain on your joints.

That’s why targeted upper body workouts for golfers are essential. They build endurance in the muscles that stabilise your shoulders and spine, improve control over your swing path, and reduce your risk of common golf-related injuries such as shoulder impingement, elbow tendinopathy, and upper back tightness.

A balanced strength programme that includes pushing, pulling, and rotational exercises will help you generate controlled force — the kind that translates into a smooth, powerful swing.

A Complete Upper Body Workout for Golfers

Here’s a structured workout you can follow to build stability, strength, and endurance. You can alternate between two versions — Workout A and Workout B — each focusing on slightly different movement patterns. These upper body workouts for golfers can be performed once or twice per week, depending on your training routine.

Workout A

• Barbell Bench Press: 4 sets of 8 reps – Focus on your chest and triceps. Keep your shoulders stable throughout.

• Barbell Row: 4 sets of 8 reps – Strengthens your lats and upper back for better swing control.

• Face Pulls (Cable Machine): 4 sets of 15 reps – Targets the rear shoulders and upper traps to support posture.

• Tricep Pressdown: 4 sets of 15 reps – Helps stabilise your arms through the follow-through phase of your swing.

Workout B

• Dumbbell Bench Press: 4 sets of 10 reps – Great for chest and tricep activation while improving balance.

• Pulldowns: 4 sets of 12 reps – Focus on your lats for strong shoulder rotation.

• Dumbbell Shoulder Press: 4 sets of 12 reps – Builds shoulder stability and strength.

• Lateral Raises: 3 sets of 20 reps – Develops endurance in the smaller shoulder muscles that help control your club path.

Remember: start light, use controlled movement, and only increase the weight once you can complete all sets comfortably. Progression is key to consistent gains and long-term performance improvement.

Injury Prevention Tips for Golfers

Upper body strength training isn’t just about performance — it’s about protection. Golf involves repetitive rotation, which can easily irritate the shoulders and elbows if your muscles aren’t properly conditioned.

A few simple tips to support your upper body workouts for golfers:

• Always warm up with dynamic stretches or light band work.

• Focus on posture — keep your shoulder blades engaged and avoid over-arching your back.

• Balance strength with flexibility; stretching after workouts helps maintain mobility.

• Never ignore pain — if you feel a sharp twinge or lingering ache, stop and get it assessed.

By training smart and maintaining good form, you’ll build strength that enhances your game and keeps you feeling great round after round.

Your Next Step

If you’re struggling with shoulder stiffness, upper back tension, or elbow discomfort, a few sessions of physiotherapy can make a huge difference. At Lake Therapy, we specialise in assessing golfers’ movement patterns and creating tailored plans to support your game.

You can book an Initial Consultation to get started, or schedule a free Discovery Call to chat about how we can help you strengthen, stabilise, and swing with confidence.

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p data-start=”4859″ data-end=”4874″>Warmly,
Kat