Program Overview
The Home Based – Dumbbells Program is designed for golfers who train at home and have access to dumbbells 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.
The exercises, sets, and progressions are tailored specifically for dumbbells. Everything can be done in a small space, and the sessions are short, simple, and scalable to any fitness level.
As our strength level is vastly different in lower body versus upper body strength exercises, I recommend adjustable dumbbells.
The goal is to build and maintain strength, mobility, and power year-round — without needing a gym.
Primary Goals
Key Points
Ideal for golfers who train exclusively at home
Sessions are short, simple, and easy to set up
Exercises are scalable to all fitness levels
Dumbbell-only approach allows effective training with minimal equipment
Works well before moving to Mass – Home Based (Dumbbells)
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7-day free trial + 20% offProgram FAQs
Yes. Start with lighter dumbbells and use the substitution feature for any exercises that you aren’t comfortable with.
No. Adjustable dumbbells or a small selection of light, medium, and heavy pairs is enough. Strength Training – The Fit For Golf Guide explains the importance of gradually progressing weight.
Yes. The sessions are short, low-fatigue, and fit well around golf.
That depends on equipment. If you want more structure and heavier work, consider Simple Strength, Force, or Mass if you have gym access.
Yes. The low equipment demands and moderate fatigue make it 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.