Most golfers I meet on the Westside have spent real money on lessons, clubs and range balls. Very few have spent any time on the thing actually swinging the club. If you want golf fitness training in Santa Monica that helps you hit further, stay consistent through 18 holes and finish a round without a stiff back, the answer usually isn't another new driver. It's your body.
I'm a NASM Golf Fitness certified coach with a degree in Sport and Exercise Science and more than ten years of coaching behind me. Here's how I think about training for golf, and what a sensible program looks like.
Why your body limits your swing
A good golf swing asks a lot. Your hips need to turn while your feet stay planted. Your upper back needs to rotate independently of your hips. Your core has to transfer force from the ground up through your arms, and your legs have to produce that force in the first place, all in about a second and a half.
When one of those pieces is missing, the body finds a workaround. Tight hips often mean the lower back does extra turning it isn't built for. A stiff upper back can lead to an arms-only swing. Weak legs and glutes mean less speed, no matter how hard you try to swing.
Your golf pro can show you the positions. Training is what gives your body the ability to get into them, repeat them and hold them late in the round.
The four things golf fitness should build
Every golfer is different, but most programs I write come back to the same four qualities.
1. Mobility where you need it
The two areas that matter most are the hips and the thoracic spine (your upper and mid back). We work on rotation in both, plus ankle and shoulder mobility where needed. My FRCms mobility certification shapes how I approach this: controlled, active range of motion you can actually use, not just passive stretching before a tee time.
2. Stability and control
Mobility is only useful if you can control it. Single-leg balance, anti-rotation core work and loaded carries teach your body to stay stable while things move fast around it. This is a big part of hitting the ball solidly, more often.
3. Strength
Strong legs, glutes and back are the foundation of a powerful, repeatable swing. That means squats, deadlifts, split squats, rows and presses, scaled to your level. Strength training also helps you handle the walking, bending and repetitive swinging of a full round. My general approach is on the strength training page.
4. Power and speed
Once you have a base of mobility and strength, we train you to produce force quickly. Medicine ball rotational throws, kettlebell swings and jumps, all programmed carefully, teach your body to be fast as well as strong. This is where many golfers start to notice extra clubhead speed.
What a golf fitness session looks like
Every session at ENVYS is private and 1-on-1, by appointment, so the hour is built around your swing, your body and your schedule. A typical golf-focused session might include:
- Mobility warm-up (10 minutes): hip rotations, thoracic openers, ankle work.
- Stability and core (10 minutes): single-leg work, anti-rotation presses, carries.
- Power (10 minutes): rotational medicine ball throws and kettlebell swings while you're fresh.
- Strength (20 minutes): a squat or hinge pattern, a pull and a push, plus a single-leg exercise.
- Cool-down (5 to 10 minutes): targeted mobility for whatever felt tight.
We start with an assessment so I can see how you move: how well you rotate, how you balance on one leg, where you compensate. That decides what we focus on first. Two sessions a week is plenty for most golfers, with some simple mobility work you can do at home or before a round.
Training around your golf season
Southern California lets you play most of the year, which is great for your game but means there's no clear off-season. I plan training around your calendar instead.
When you have a quieter stretch, we push strength and power harder. In the weeks before a tournament, a club championship or a golf trip, we reduce the volume so you arrive feeling fresh rather than sore. On weeks you're playing a lot, sessions lean more towards mobility and maintenance.
Whether you play Penmar's nine holes in Venice, Rancho Park, or a private club, the principle is the same: train hard when you can, keep things ticking over when you're busy, and never let a session wreck your next round.
Common mistakes golfers make in the gym
A few things I see often:
- Only stretching. Flexibility without strength and control doesn't make you hit further.
- Copying a bodybuilding routine. Isolated machine work has its place, but golf is a rotational, ground-up sport. Train movements, not just muscles.
- Swinging weighted clubs as "training". There are better ways to build speed safely.
- Ignoring the legs. Your swing speed starts at the ground.
- Training hard the day before a round. Timing matters.
If you have back, shoulder or hip pain, see your doctor or physical therapist first. I'm happy to work alongside them, and I'll always train around a problem rather than through it.
It's not just for low handicappers
You don't need to be a scratch golfer to benefit. Most of the golfers who get the most out of this are weekend players who want to keep enjoying the game for decades, people coming back to golf after a few years off, and busy professionals who sit at a desk all week and wonder why their swing feels so tight on Saturday. If you also want to lose some weight or change your shape, golf training fits neatly alongside a weight loss or body transformation program.
Start with a free session
ENVYS Personal Training is on Wilshire Blvd in downtown Santa Monica, a short drive from most Westside courses, with sessions Monday to Saturday from 6am to 8pm. You can read more about my background and certifications on the About page.
Your first hour is free: we'll talk about your game and goals, do a movement assessment focused on rotation and balance, have a real workout and finish with a clear plan. Book your free 1-hour trial session and let's get your body working for your swing.