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Gain 5+ mph Club-Head Speed with your first Fit For Golf Program.
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<- All Programs

Simple Strength

Equipment / Location: Gym-based
Ideal Time of Season: Suitable year round
Level: Beginner–Intermediate
Program Duration: 12 weeks — 36 workouts
Workout Duration: 35–45 minutes
Frequency: 2–3 days per week / every 48–72 hours

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Program Overview

The Simple Strength Program is designed for golfers who want a straightforward, effective strength routine without complicated exercises. It focuses on improving mobility, strength, and power using basic free weight movements that are easy to learn and progress. It follows the principles outlined in Strength Training – The Fit For Golf Guide.

If you want a consistent, repeatable strength program that fits easily around golf, this is your best option. The sessions are simple, predictable, and highly effective.

The big focus in the program is gradually increasing weights you can lift in moderate rep ranges for compound exercises.

Primary Goals

✔Build a high level of strength with simple to progress gym exercises
✔Support mobility & muscle mass improvements
✔Provide a long-term structure you can repeat year-round. The double progression method in this program never stops working!

Key Points

✔

Ideal for golfers who want a simple, no-nonsense strength routine

✔

Exercises are basic, easy to learn, and progress

✔

Encourages the user to strive for progressive overload

✔

Works extremely well as the main strength program for most golfers

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Program FAQs

Is this program suitable for beginners?

Yes. The exercises are straightforward and easy to learn. If you’re completely new to training, start with Foundations – Dumbbells or Mass Prep.

How heavy should I lift?

This is explained in the Program Details section on the app.

Can I repeat this program after 12 weeks?

Yes. Simple Strength is designed to be repeatable for long-term progression.

What program should I do after this?

Most golfers repeat Simple Strength or move to Mass or Force depending on goals.

Can I combine this with swing speed training?

Yes. Speed training works well before these workouts. See Swing Speed Training – The Fit For Golf Guide for details.

I'm not sure if this is the best program for me.
Inside the Fit For Golf App, you can use the Program Matcher. It recommends the top 3 programs that fit your goals, equipment, schedule, and time of season. It’s the quickest way to know where to start. Try a program and see how it feels — you can stay with it or switch to one of the other recommendations whenever you like.

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.

Adrian Tedeschi, 45, 6.2 hcp

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!

Philip Kelly, 38, 14 hcp

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.

Kolette, 56, 5 hcp
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