Program Overview
The 5-Minute A Day Dumbbells Program is designed for golfers who want quick, simple workouts using just one or two dumbbells.
The goal of this program is to complete a 5-minute workout every day. There are 7 different sessions, and by rotating through them you cover all the major muscle groups and movement patterns.
These workouts are ideal on busy days, before practice, or as a way to stay consistent when you don’t have time for a full training session. Dumbbells make it easy to get a good strength workout in a very short window, and the sessions require no warm-up or equipment changes. They help maintain mobility, strength, and power year-round, and they’re perfect when time or energy is limited.
Primary Goals
Key Points
Every session is only 5 minutes
Minimal space required
Great for before practice or as a quick daily routine
Helps maintain momentum between bigger training days
Ideal for golfers who struggle with consistency
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7-day free trial + 20% offProgram FAQs
They’re excellent for building the habit of training, and you can make progress with them for a while. Eventually, I recommend progressing to a more structured program.
I recommend these adjustable dumbbells.
Yes — that’s the design. The low fatigue makes daily sessions easy.
Yes, absolutely.
Yes. These low-fatigue sessions pair extremely well with Swing Speed Training – The Fit For Golf Guide.
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.