Program Overview
The Home Based – Bands & Dumbbells Program is designed for golfers who train at home and have access to both resistance bands and dumbbells. 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.
Having bands and dumbbells available is helpful as certain exercises are better suited to one versus the other. The exercises and progressions are tailored specifically for this equipment mix, allowing for more variety and more precise loading than using bands or dumbbells alone.
Everything can be done in a small space, the sessions are short and simple, and the program scales easily to any fitness level. 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 have bands and dumbbells
Bands + dumbbells allow for better loading options and more exercise variety
Sessions are short, simple, and easy to set up
Scales well for all fitness levels
Works well before moving to Mass – Home Based Dumbbells or Home Based – Velocity
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7-day free trial + 20% offProgram FAQs
Yes. Start with lighter bands and lighter dumbbells, and use the substitution feature when needed.
Yes. Sessions are low-fatigue and easy to pair around golf.
If you prefer home training, progress to Mass – Home Based. If you have gym access, Simple Strength, Force, or Mass are good next steps.
Yes. The sessions are moderate in demand and work extremely well alongside 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.