How Strength Training Can Increase Your Golf Swing Speed

4 min read.

Whats included:

1. How important is shot distance?

2. Does strength training really increase shot distance?

3. How to use strength training to improve your golf game!

Golfers, let’s spend a few minutes talking about what is currently a very popular aspect of the game of golf: shot distance. Let’s be honest, every golfer can appreciate the feeling of striping a long drive down the fairway, setting up a perfect approach onto the green. Of course, we also all know the feeling of messing up what seems like a perfect hole by duffing the approach shot… but we’ll save that discussion for another time.

This blog will focus on shot distance as a key part of your golf game. We’ll explore why it’s important, how strength training can improve it, and what strength training for golf actually looks like. As a specialist in golf physical performance, I’m here to help you unlock your potential and add yards to your drives.

Bryson DeChambeau gained attention for his extreme strength training journey to maximise shot distance

Is Shot Distance an Important Factor in Your Golf Game?

Whether you believe it or not, shot distance plays a significant role in improving your golf game and lowering your scores. No, I’m not saying that increasing your shot distance alone will make you a scratch golfer, golf requires many other skills, such as short game, putting, chipping, and technical precision. However, shot distance is an important piece of the puzzle that can influence other aspects of the game dramatically.

If you need convincing, consider the advantages of having a longer shot distance on par 4s and par 5s. Being able to hit longer drives can leave you with shorter approach shots, which typically means using a more lofted club for better accuracy. The difference between hitting an 8-iron from 150 yards and a pitching wedge from 130 yards can be the difference between a birdie opportunity and a long two-putt for par.

Take it from the evidence, stats show that professional and amateur golfers who drive the ball farther tend to score lower, and as a result have a lower handicapp (1,2). Data by Arccos Golf show the relationship between age, handicap and shot distance, which trends in the way that you would expect with the lower handicap golfer tending to have a longer driving distance (2). 

With a background in sport & exercise science, I work as a golf fitness coach to help players like you improve their swing power, shot distance, and overall performance. More on swing power shortly, and how increases in strength and force output subsequently affect your power production... and you guessed it, increasing your swing speed and shot distance, which every golfer should want and for good reason. 

How to Actually Increase Your Shot Distance – With Strength Training

Now that we understand why longer shot distance is hugely beneficial, let’s discuss how to actually increase it. Strength training is an underutilised tool in the golf world, yet it’s a game-changer for improving shot distance. Many golfers hesitate to lift weights, fearing they will become too bulky or lose flexibility, simply put this couldn't be further from the truth. From a strength and conditioning perspective, it’s easy to see how proper training can lead to huge gains in clubhead speed and shot distance.

Let’s break it down. The golf swing is a highly explosive movement that requires a blend of speed, coordination and technical control. One of the most important physical factors influencing clubhead speed is muscular power, the ability to generate a large amount of force in a short period of time. And the more powerful you are, the more force you can generate, leading to a faster swing speed. Strength training helps increase your force-production capacity, which directly translates to greater power and clubhead speed. Another way to look at this is your speed ceiling, in other words the maximum speed that you are able to produce. Strength training, and particularly maximum strength training impacts your speed ceiling by raising your maximum force production potential.

Strength training is not only about maximum force production, but consists of different components including explosive strength and reactive strength. Without overcomplicating things, explosive strength is the time it takes to reach maximum force (in this example your speed ceiling) and reactive strength is the ability to contract muscles from one movement to another (from eccentric to concentric muscle contraction utilising the stretch-shortening cycle) which is highly relevant to the golf swing, for example during the backswing where movement changes from backwards to forwards.

Power, a critical component of the golf swing, is the product of strength (force) and speed (velocity). It’s developed through targeted training that increases both force output and movement speed. Strength training enhances the body's ability to generate power efficiently, making a direct impact on clubhead speed and shot distance.

Muscle anatomy of the golf swing

By breaking the swing into stages: setup, backswing, downswing, and follow-through, we can see how different muscle groups contribute to torque generation and rotational speed. A stronger body means more control and stability, ultimately leading to more consistent and powerful swings.

What Does Strength Training for Golf Actually Look Like?

With so much fitness advice available online, it can be overwhelming to determine what actually works for golfers. A simple Google search will yield countless "golf-specific" workouts, but the reality is that many of these are either ineffective or overly complicated, attempting to replicate the golf swing in training where the goal should be to build on the components that are actually used within the golf swing. 

This post by @golfgains.fitness is pretty accuate...

We're not saying to completely neglect exercises that show similarities to the golf swing, but it is about the timing at which these exercises are being introduced, and the main focus of training should be to build on the fundamentals.

From my own experience golfers commonly lack lower body explosiveness, demonstrated by poor jumping ability.

To see real improvements, golfers should focus on foundational strength principles rather than trying to mimic the golf swing in the gym. Effective strength training for golfers includes exercises that build on components of strength that contribute to the movements in the golf swing. This is your maximum strength, explosive strength, and reactive strength. 

Key Strength Training Exercises for Golfers:

As identified by muscle anatomy in the golf swing, there are many muscles that should be worked on in training to contribute to greater force production in the swing. Compound exercises that build on maximum strength whilst working a large range of muscles are particularly useful for the golfer. Alongside heavy compound lifts to improve maximum strength, the golfer should consider exercises that increase the rate of force production (explosive strength and power), increase range of motion possible (to suit the intricacies of the golf swing), and exercises that promote a stable body position and strong core. Here are some examples:

1. Deadlifts & Squats – Build lower body and core strength, which helps generate power from the ground up.

2. Pull-Ups & Rows – Strengthen the back and shoulders for a more stable and controlled swing.

3. Medicine Ball Rotational Throws – Train rotational power, mimicking the explosive movement of the golf swing.

4. Single-Leg Exercises – Improve balance and stability, reducing sway in the swing.

5. Core Training (Pallof Press, Anti-Rotation Holds, Planks) – Increase rotational control and prevent injuries.

By following a structured and progressive strength program, golfers can see significant improvements in clubhead speed and shot distance over time. And a great way to achieve this is with a personal coach guiding you through the most beneficial exercises, how to perform them...

Conclusion

Strength training is one of the most effective ways to improve your golf swing speed and add distance to your shots. By developing power through proper training, golfers can maximise their potential on the course whilst also reducing the risk of injury.

If you're serious about improving your golf game, incorporating strength training into your routine is a no-brainer. Whether you’re looking to hit longer drives, gain more control over your swing, or simply play pain-free for years to come, a well-structured training program will make all the difference.

So, are you ready to take your golf fitness to the next level? Start incorporating these exercises into your training routine and watch your swing speed, and your scores, improve.

I would love to hear from you about your experience with strength training for golf, if you've tried extensive programmes to improve your golf performance that havent worked, or you are new to the idea of strength training for golf. Comment 'strength' for a FREE 3-week training plan to begin your training journey to improve your golf game. 

References: 

1. Broadie M. Impact of Distance Changes in Professional Golf, With a Focus on the ShotLink Era. With a Focus on the ShotLink Era (March 12, 2023). 2023 Mar 12.

2. https://uk.arccosgolf.com/blogs/community/arccos-2022-driving-distance-report#:~:text=The%20data%20tends%20to%20match,essence%2C%20better%20players%20are%20longer.