To finally end the myth that strength training is bad for golfers, I researched and analyzed over 130 scientific studies.

This way, the next time a sports commentator wants to criticize a golfer for “working out too much,” there is hard evidence to push back with.

The full research on strength training for golf goes into the details of all the cited studies, but there are five main takeaways that you should be aware of.

The research showed that strength training helps golfers

1. Get more distance on their drives and iron shots

What was impressive about the research was that it was consistent. All golfers saw significant increases in drive distances from strength training. The age, level of competition, physical fitness, and training experience of golfers didn’t matter.

General, maximal, and explosive strength of golfers are directly correlated with driving distance. Meaning traditional, full-body strength training routines are simple and effective options.

The research showed that core and grip strength was incredibly important as well. Multiple studies found that they have a direct correlation with greater drive, iron, and carry distance.

One study actually put it to the test in elite Korean golfers. One group did core training only for eight weeks while the other did the same core training with strength training of the non-dominant arm. The first group saw their drive distance improve by 4.8 percent and the second improved by 10.9 percent. Further highlighting the importance of these two critical muscle groups.

2. Develop a faster, stronger, and more explosive swing

There is a wide range of variables that determine the overall power of your swing.

The research showed that over 6-12 weeks of strength training golfer’s significantly developed their:

• lead arm speed and acceleration
• clubhead speed
• total rotational power, force, and velocity

What is interesting is that many studies favored non-specific strength training over golf-specific forms of training.

For example, an 18-week study had groups of golfers spend preseason training either doing golf-specific strength training or traditional strength training.

Both groups saw significant improvements. Except, the traditional strength training group saw greater improvements in driving distance and swing speed.

3. Improve performance on the green, distance control, and accuracy

One interesting benefit of working out is that you gain greater control of your muscles and body. That is because engaging your muscles in this way helps to improve neuromuscular function and proprioception.

Two factors that empower golfers to more effectively control their body movement and the amount of power put into each swing.

This is why when two professional golfers spent six weeks of strength training, they were able to improve their accuracy by 3.3 and 5.07 meters respectively.

Additionally, when D1 collegiate golfers trained for 11 weeks, they experienced an impressive 29.6 percent improvement in putting distance control.

On top of this, studies demonstrated that golfers having greater muscle strength and endurance were connected with having a shorter 1st putt distance.

Altogether, you are more likely to put the ball on the green, have shorter putts, and leave the ball closer to the hole if you don’t hit your first putt.

4. Maintain and improve flexibility

Many people still believe that working out with weights is going to make you inflexible, like some muscle-bound bodybuilder.

This belief is unfounded. That is because studies have shown that strength training not only maintains flexibility, but it also improves it significantly.

In fact, strength training outperformed static stretching and was just as effective as flexibility training at maintaining and improving flexibility.

5. Reduce the chance of golf-related injuries

60 percent of professional golfers and 40 percent of amateur golfers experience an injury each season.

Due to the level of torque and stress put on the body from the golf swing, the most common injuries are in the shoulders, elbows, wrists, and lower back.

Studies have shown that strength training is able to reduce sport-specific injuries by as much as 33 percent. It also reduced the chance of injuries from overuse, which is common in golf, by 50 percent.