What Are the Best Power Training Exercises for Women Golfers? How to Do Them?

What Are the Best Power Training Exercises for Women Golfers? How to Do Them? Do you want to improve your golf performance? Doing any kind of sport-specific power training is essential if you want to get better at it. For women golfers, this means focusing on distance, speed, and stability.

Power training exercises for women golfers are superior and effective. They will help you strengthen and stabilize your physical movements and consistency. The end result will be you being able to grip women’s irons correctly. And a more efficient swing every time.

With that said, let’s look at a few important exercises for women golfers.

Power Training Exercises for Women Golfers

Here’s what you can do to get started right away…

  1. Push-Ups

Push-Ups. Photo credit: runtastic.com

This is a great starter power training exercise to build endurance. It is a progressive exercise for women golfers. Progressive means that the more you practice doing it, the higher number of push-ups you will eventually be able to do.

For beginners, getting through 5-7 push-ups on the first day is victory itself. You will be working all the correct muscles needed to improve strength and agility for swinging.

Having said that, advanced trainers get through 20-plus push-ups because of consistent practice. That why is progressive power training exercises are best suited for women golfers.

Push-ups target your upper body muscles. Triceps, pectoral muscles, and shoulders. If you engage your core while doing a push-up, your abs and back muscles strengthen too.

Tip – If a basic push-up is too easy for you, try adding some weight on your back to increase endurance. This is an effective power training technique to get as many reps as possible.

  1. Dumbbell Squats

Dumbbell Squats
Dumbbell Squats. Photo credit: blog.myfitnesspal.com

A great lower body exercise and super effective when paired with a dumbbell. This is taking your super-basic squat to a whole new level. Dumbbell shoulder squats target your hips, thighs, lower back muscles, and glutes.

If you do not have a dumbbell at home, you can use a barbell. Just in case you do not have that either. You can add resistance using any heavy and grip-able object in the house.

The best starting point for power training for women golfers is 2-5 pounds. Once that feels too easy for you, add 2 pounds more to increase power.

  1. Skull Crushers

Skull Crushers
Skull Crushers. Photo credit: nourishmovelove.com

This targets your triceps that any golfer knows plays a huge role in impacting golf performance. Regulating proper form and movement of the arm while doing tricep exercises translates to stabilizing arm movement during a swing.

You can do skull crushers on an extension table or the floor. Make sure you have 2-5 pounds dumbbells in each hand. Lying down on your back with your knees bent. Straighten your hands in front of you in a vertical position.

Now bend your elbows to bring the head of the dumbbell just right over your skull. Hence the term “skull crusher.”

The best and most effective number of reps to do at once is 10-15. But this depends upon your personal endurance level as a beginner. If this feels too easy for you, you can always hold a heavier weight to increase power.

  1. Medicine Ball Push-Press Throw-Overhead

Medicine Ball Push-Press Throw-Overhead
Medicine Ball Push-Press Throw-Overhead. Photo credit: verywellfit.com

This exercise is one of the top-recommended power training exercises by golfers. It targets your shoulders, quads, and triceps. So it’s an all-in-one upper and lower body power training exercise for women golfers.

You can start with a 5-pound medicine ball. Grab it with both your hands like you’re holding a football or basketball. Raise the ball so that it’s under your chin with your elbows bent and close to your rib cage.

Holding the ball in this way, squat down and as you stand up straight, raise the ball right over your head. You can also throw the ball straight up if you have proper balance.

To gain better stability, as you throw the ball straight up, gently jump off the ground. Do not catch the ball as it comes down. Let it hit the ground and bounce back. This completes one round.


Power training involves combining endurance and agility in your practice. And since improving golf swing means experimenting with different speeds. Your focus should be to find the best and most efficient training to tackle the tenets of the golf swing.

Power training is a bit different than doing basic exercises. It includes combining different exercises in a short circuit. It means adding strength plus speed which generates power.

For women golfers, this typically means doing a round of exercises as fast and with as much force as possible. Then resting for 20-30 seconds and repeating the combo.

If you’re new to power training for sport-specific benefits, this is a great place to start.






What Are the Best Power Training Exercises for Women Golfers? How to Do Them?

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