Program Overview
The 30 Minute Gym Program is designed for golfers who want short, efficient workouts that fit easily around a busy schedule. The sessions follow the same structure as all Fit For Golf programs — mobility, strength, and power — but in a condensed format that gets a lot done in a small window.
Exercises are simple, setup is fast, and the overall volume is moderate. This makes it easy to stay consistent during busy periods, while still making progress in mobility, strength, and power that supports better golf performance.
If you want to understand the principles behind the strength work in this program, read Strength Training – The Fit For Golf Guide.
Primary Goals
Key Points
Ideal for golfers with limited time – perfect to fit in on a lunch break
Workouts stay effective even if you only have 30 minutes of gym time
Great for year-round consistency
Excellent entry point for beginners
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7-day free trial + 20% offProgram FAQs
Yes. The exercises are basic and easy to learn. Start with lighter weights and adjust based on comfort.
Yes. Short sessions work extremely well when consistency and effort are high.
Yes. Many golfers run it multiple times per year.
You can do it before these workouts or on separate days. See our blog Swing Speed Training – The Fit For Golf Guide.
Most people move to Simple Strength, Force, or In Season depending on their goals and time availability.
Fit For Golf App Reviews
Over 9 months, I’ve completed the Mass Prep, Mass, Force, and Velocity programs—and the results have been remarkable. My driver speed has gone from about 102 mph to 110+mph, with carries increasing from 255 to over 270 yards. My handicap dropped from 8.7 to 6.2, and my ball striking is far more consistent.
Since using the app I have, Increased my lean mass by 8kg / 18lbs. Increased my average club head speed from 97mph to 110mph. Lowered my handicap from 24 to 14. Had zero injuries.
This is the best app on the market and I have no doubt I will make further gains. Thanks for answering questions I’ve had so quickly!
Since I started I have gotten much stronger and lost 50 pounds. I don’t need pain meds for joint and back pain anymore. I have seen an increase in my swing speed and hitting the ball about 10 yards farther. I have more energy and don’t feel tired at the end of a round.