Program Overview
The Home Based – Bands Program is designed for golfers who train at home using resistance bands only. It follows the same structure and training principles as the other Fit For Golf programs: a combination of mobility, power, and strength work that improves overall conditioning and supports better golf performance.
All exercises, sets, and progressions are tailored specifically for bands. Everything can be done in a small space with minimal setup, and the sessions are short, simple, and scalable to any fitness level.
Bands provide elastic resistance that changes throughout the range of motion as they stretch. They are extremely joint-friendly, versatile, and make it easy to get high-quality training done anywhere. The goal is to build and maintain mobility, muscle mass, strength, and power year-round — when gym access is not available.
Primary Goals
Key Points
Ideal for golfers who train exclusively at home
Very small space requirements
Exercises are scalable to all fitness levels
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Yes. Bands are very forgiving and easy to scale. Use lighter bands and the substitution feature if needed.
You need bands that anchor in a door frame, or similar. These are the bands I recommend.
Yes. Sessions are short, low-fatigue, and easy to pair alongside golf.
If you only have bands, and don’t want to get any other equipment, this is the best program for you. If you are willing to get adjustable dumbbells, or even better, a gym membership or home gym equipment, many more program options become available.
Yes. This program is reasonably low in volume and total training time so is easy to combine with 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.