Program Overview
The Foundations – Dumbbells Program is your true “start from scratch” option. It’s designed for golfers who are completely new to training, returning after a long break, or who want the simplest possible place to begin.
This program focuses on learning basic movement patterns, improving mobility, and building strength in a very manageable way. The workouts are short, easy to follow, and use only light dumbbells. Everything is low-impact, joint-friendly, and designed to help you feel more capable and confident with each session.
If you’ve ever felt unsure about how to start working out, this is the perfect entry point.
Once you finish this program, you’ll be ready to move into more structured Fit For Golf programs.
For equipment, I recommend these dumbbells, but a light pair is all you need to begin.
Primary Goals
Key Points
Perfect for complete beginners or anyone restarting after a long break
Very small space and minimal equipment required
Exercises are simple, slow, controlled, and easy to learn
Workouts are short and low-impact
A necessary first step before progressing to Home Based – Dumbbells or Simple Strength
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7-day free trial + 20% offProgram FAQs
Yes — this program is designed exactly for you.
I recommend these dumbbells. Start with very light weight. Even 5–10lbs is enough.
Absolutely. Many people run it 2–3 times before moving on.
Move to Home Based – Dumbbells, Home Based – Bands & Dumbbells, or a gym program like Simple Strength if you want more structure.
Yes. The sessions are very low-fatigue and pair easily with swing speed training.
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.