Don’t like the gym? How to train for golf at home
The gym can be a scary and daunting place – especially if you have no experience of using one or are simply put off by some of the people who do. Here are my top tips for how to train for golf at home.
“I don’t really know what I’m doing”, “Everyone is looking at me”, “Where do I start?” and “I’m not comfortable with that noise he/she is making” are common thoughts. Fear not, you don’t need a gym to improve your fitness and physical abilities. You can get an awesome workout from the comfort of your own home.
Here are a few things to consider when deciding what’s best for you…
How to train for golf at home: Equipment
You don’t need to spend fortunes on equipment to see the benefits, especially if you’re a newbie to fitness or are coming back to it after a long layoff.
Below is a list of kit I would encourage golfers to buy to ensure they get a good home workout.
TRX/Suspension trainers: You can train the whole body using one of these and just your body weight.
Bands: Mini bands, therabands and tubing are great for creating resistance, assistance and engaging certain muscles.
Weights: Dumbbells and Kettlebells are ideal if you’re looking to add some external load to your workouts. Especially if you are getting stronger and looking to progress.
Foam roller: Great for self massage and fascia release, but I also use these as props in mobility exercises to help create tension.
Golf club: As a golfer you’ll have plenty of these. They work well as an aid to create positions and to use for stability and engagement.
Balls: Medicine balls are a brilliant training mode for golfers, but only if you have a sturdy surface to throw them against. A normal football can work as effectively against a garage or outside wall.
Tables/Work surface: Use the equipment you have in your house. Coffee tables come in handy for step ups and elevated feet, and work surfaces can be most effective in learning how to to a push up ‘properly’.
How to train for golf at home: The benefits
There are a number of benefits to training at home as opposed to a gym.
- You’ll save money on membership costs with only an initial outlay required for minimal equipment.
- No additional effort to leave a warm house on a cold, dark winters night – just step into the next room.
- It saves time. We all lead busy lives and time is usually one excuse we have for not exercising as much as we should. There is no additional time needed to commute so just take 30 – 45 minutes at home and get it done.
- You can train when you want to without an audience – unless you have children/animals/partners joining in on the fun.
So don’t write off this winter. Don’t allow the fear of a gym get in the way of your fitness and golf goals. This can all be achieved without stepping out your door. Hope this helps.
Rachael Tibbs is a TPI L2 certified golf fitness professional based in Leeds. She specialises in golf-specific strength and conditioning. If you want to find out more, you can visit her website or follow her on Twitter. Alternatively, if you want to start working on your golf-specific fitness, try her new online mobility programme aimed at getting golfers of all ages and abilities moving better and playing better.
Andrew Wright
NCG's instruction editor. Terrible student so trying my hand at passing on some of the best advice I've never listened to. Member of Royal Troon. Favourite golfer is two-time major winner and hall of famer, Retief Goosen.
