14 Day Golf Fitness Challenge (1.1)

The 14-Day Golf Fitness Challenge is designed to introduce you to training methods for golfers, to improve strength, flexibility, mobility, speed and power, improving your physical qualities that contribute to an effective golf swing. Whether you're aiming to increase shot distance, improve swing consistency, or feel stronger and more athletic on the course, this challenge will show you how structured fitness can transform your game. Across the 14 days, you'll follow a clear workout plan combining gym-based strength training, mobility drills, and performance tips – all tailored specifically for golfers. Each day, you’ll track your progress using a PDF progress tracker to log exercises, loads, effort levels, and personal notes. Important Note: This challenge is an introduction to golf fitness and not designed to deliver massive performance changes in just two weeks. Lasting improvements require time, consistency, and dedication. However, you’ll gain valuable experience, structure, and insights to set yourself on the right path. Recommended Equipment: To get the most out of the challenge, access to gym equipment is encouraged. But if this isn’t available, bodyweight and minimal equipment variations are included so anyone can participate. Participation Requirements: Must be in good health and free from medical conditions that could be aggravated by exercise. COTT Coaching coaches are not medical professionals. This challenge does not constitute medical advice. You participate at your own risk. Understanding proper exercise form, pacing, and safety precautions is your responsibility. The challenge is self-led, but support is available if you need guidance. If you’re serious about improving your golf performance, this is your chance to experience how fitness can elevate your game.