Top 5 Gym Workouts for Women Golfers

Are you a woman who enjoys playing golf? Want to improve your swing and take your game to the next level? Here at Swing Control, we advocate the importance of wearing the right outfit, such as women’s golf bottoms that won’t hinder your movements or make you feel uncomfortable. This helps you avoid one of the most annoying distractions on the golf course and to focus on your game instead. But aside from getting yourself acquainted with the right kind of golf wear, you also have to spend some time at the gym.


You read it right – the gym.


When it comes to golf, improving your games takes more than just practicing your swings. You may be standing still lining up your shots but swinging engages key muscles in your body. You need all the strength and flexibility to add distance to your drives and improve your control. Doing certain gym workouts helps you achieve these goals.


Another thing people don’t often consider is the fact that the dominant side of your body does most of the work when playing golf. That could cause muscle imbalance later on, which could affect your long-term weight distribution and even cause injuries due to uneven tension on the body. Fortunately, regular exercises at the gym can help prevent it from happening.

So which gym workouts work best for improving your golf game? Let’s check them out.




Deadlift engages a lot of core muscles in your body, but most importantly, it helps you work out your glutes. More power in your glutes means you can enhance your hip turns during a swing and have a better burst of strength.


How to do it:

  • Feet and arms at shoulder width apart, bend your knees and grip the barbell bar.
  • Lift your chest and straighten your back, then pull the bar.
  • Assume a straight standing position as you lock your hips and knees.
  • Push your hip back before bending your knees to put the bar down.


  1. Planks


Simple but effective, planks are meant to strengthen your core, your abs. A stronger, tighter core greatly reduces the risk of back injury when swinging and allows you to snap your torso faster, resulting in more powerful swings.


How to do it:

  • Get down facing the ground with your elbows bent underneath.
  • Raise your body until you’re supported only by your elbows and toes. Keep your back straight.
  • Hold for an entire minute before lowering your body.



Lunges improve the strength of the lower legs and ankles, keeping them balanced. Depending on your dominant side, you will have to put more work on the less dominant leg to prevent muscle imbalance.


How to do it:

  • Keep your upper body straight, your shoulders back, and your chin up.
  • Step forward with one leg, and lower your hips until both knees are bent at 90 degrees. Don’t let the rear leg’s knee touch the floor.
  • Push up with your front leg and repeat the same for the other leg


Seated Row


A great workout for your back and shoulder muscles, seated row reps help you attain proper posture, which is an essential part in making repeated, consistent swings. This is especially important for extended games which could tire out anyone with a bad back.


How to do it:

  • Sit in position with your shoulders back.
  • Grab the cable handle with one or both hands.
  • Pull the cable by leaning back, as if rowing a boat.


Wall Shoulder Stretch


Stretching your shoulders can improve its flexibility, giving your arms a wider range of motion and helps relieve tension built up from repeated swings. It’s also one of the most important gym workouts that you can do almost anywhere!


How to do it:

  • Stand next to a wall with feet shoulder width apart
  • Straighten out the arm closer to the wall; press your palm and shoulder against the wall and keep your arm straight.
  • After 30 seconds, repeat with the other arm.


You can also look for more specific gym workouts if you need to target specific areas of your body (for example, if you need a stronger grip or power on one arm). There are plenty more gym exercises that you can do to further enhance your power, balance, and strength, but these five gym workouts are a must if you want a good start.

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