Does Strength Training Really Add Clubhead Speed?
Golfers used to be told that lifting would make them tight and ruin their swing. The research has gone the other way for years, and recent work makes the case more firmly.
What the studies show
A 2026 paper in BMJ Open Sport & Exercise Medicine looked at elite golfers who did 16 weeks of progressive heavy resistance training, four sessions a week, moving from higher reps to heavier loads. Swing performance was measured on a launch monitor before and after. The authors concluded that the findings support including targeted strength training for elite golfers.
A 2024 review in Sports Medicine pooled 20 studies of golfers from amateurs to tour players, looking at which physical qualities go with clubhead speed. As MyGolfSpy summarized it, the practical message was to keep general strength work and add explosive upper- and lower-body training.
Earlier studies found speed gains from eight weeks of strength and power training in college golfers.
What kind of training
- Heavy enough to matter. The elite study progressed to loads around a five-rep maximum. Light circuits do not build much force.
- Whole body. Legs and hips produce the force. The trunk transfers it. The upper body and grip deliver it.
- Strength plus power. Strength raises what you can produce. Jumps, throws and fast lifts teach you to produce it quickly.
- Progressive. Load increases over weeks in a planned way.
Common worries
- "I'll lose flexibility." Lifting through a full range of motion tends to maintain or improve mobility. Pair it with mobility work for the hips and upper back.
- "I'll get hurt." Coached strength training has a low injury rate, and stronger tissue handles the swing better.
- "I'm too old." Older golfers gain speed from strength training too. See keeping distance after 45.
How long it takes
Most studies run eight to sixteen weeks. Expect the first changes in the gym, then on the launch monitor. Your swing may need a little time to use the new strength, which is one reason to keep your instructor involved.
This article is general information, not medical advice. See a doctor or physical therapist about pain or injury, and check with a qualified professional before starting a new training program.