If your goal is to swing faster, hit the ball farther, and stay pain-free throughout the golf season, your offseason training matters more than any other time of year.
At Empower U PT & Performance, we see it all the time—golfers working hard in the gym but not seeing results on the course. The missing link is usually a lack of structured golf fitness and periodized training.
The body adapts to what you train.
If you want to improve your golf swing, your training must focus on:
Rotational movement patterns
Golf-specific positions
Forces and speeds used during the swing
Random workouts may improve general fitness, but golf-specific training improves golf performance.
To increase strength, speed, and power, the body must be challenged beyond its current capacity.
This principle applies to:
Strength training
Speed training
Power development
Mobility and stability work
Without overload, there is no improvement.
Progression is the gradual increase of training stress over time.
For golfers, this means:
Increasing resistance, speed, or complexity strategically
Avoiding plateaus
Minimizing injury risk
This is one of the most common mistakes we see in golfers training without professional guidance.
No two golfers are the same.
Mobility limitations, strength deficits, injury history, and swing mechanics all influence how someone should train. That’s why TPI-based assessments and individualized programs are critical for long-term success.
When training stops, gains disappear.
Strength, speed, and mobility decline without consistency. Maintaining golf fitness year-round helps protect your body and your swing.
Periodization is the strategic organization of training phases to maximize performance and reduce injury risk.
For golfers, an effective offseason program typically follows this order:
Hips
Thoracic spine
Shoulders
Core strength
Glute activation
Lower body strength
Medicine ball throws
Jump training
Golf-specific speed work
This structured approach helps golfers peak at the right time—when the season starts, not mid-winter.
At our clinics, we frequently see golfers limited by:
Poor hip rotation (the #1 predictor of low back pain in golfers)
Limited thoracic spine mobility
Weak glutes and core muscles
Training without structure or progression
Addressing these factors improves performance and reduces injury risk.
Golf performance training isn’t about lifting the heaviest weights—it’s about building a body that can:
Rotate efficiently
Generate power safely
Handle repetitive swings without breakdown
When guided by golf-specific physical therapy and performance training, golfers often see:
Faster clubhead speeds
Improved consistency
Fewer aches and injuries
Longer, healthier playing careers
If you’re ready to take your golf performance seriously, our Doctors of Physical Therapy and golf performance specialists are here to help.
Empower U PT & Performance
Serving active adults and golfers in Delaware & Maryland
📞 410-589-0202
🌐 www.EmpowerUPTP.com