As the golf season winds down and the cool weather moves in, many golfers start wondering how to stay active and maintain their performance until Spring. While it may be tempting to hang up the clubs & take some time off, staying physically active throughout the off-season can dramatically improve your next season’s swing, endurance, and overall well-being.
At Stone Tree Golf & Fitness, we want to help you keep your golf game in peak form all Winter long – with strength, mobility, and flexibility training. Plus, you can keep your swing sharp with our indoor Golf Simulator!
Why Off-Season Training Matters
Taking a few months off from training can lead to decreased strength, tight muscles, and loss of swing speed. A 2020 study in the Journal of Strength and Conditioning Research found that golfers who participated in structured resistance training improved their clubhead speed compared to those who didn’t train.
Off-season training helps you:
Maintain swing mechanics and coordination.
Build functional strength in your legs, hips, and core.
Increase mobility and flexibility to prevent injuries.
Return to the course stronger, smoother, and more confident.
1. Strength Training for Power and Stability
A strong, stable body is the foundation of a powerful swing. Your lower body and core generate the rotational force needed to drive the ball, while your upper body transfers that power efficiently through the club.
Try these strength builders:
- Cable Rotations: Mimic your golf swing while strengthening your obliques and improving rotational control. Research from the Sports Biomechanics Journal highlights that rotational strength is directly correlated with swing velocity – aka having more rotational strength allows you to generate more force in your swing, which means your drives will go the distance!
- Dumbbell Deadlifts: Strengthen your glutes and hamstrings to enhance power from the ground up — critical for a stable base during your swing.
- Kettlebell Swings: Excellent for developing hip drive and explosive power. A study from Strength and Conditioning Journal shows that explosive lower-body training improves swing speed and distance.
- Single-Leg Romanian Deadlifts: Improve balance and stability, reducing the risk of knee or hip imbalances that can throw off your shot.
Pro Tip: Aim for 2–3 strength sessions per week until you are back on the course. Focus on proper form and progressive overload — gradually increasing resistance and the amount of weight you are using to keep building strength safely.
2. Mobility Training for a Fluid Swing
Mobility is often overlooked but vital to golf performance. Limited movement in your hips, spine, or shoulders can cause compensations, making your swing less efficient and increasing the risk of injury.
Mobility drills to add:
- 90/90 Hip Rotations: Open your hips for better rotation through the swing.
- Torso Rotations with a Resistance Band: Develop thoracic spine mobility for smoother turns.
- Shoulder Opener with PVC Pipe or Band: Keep shoulders loose for a full backswing and follow-through
- Cat-Cow Stretch: Improves spinal mobility, reducing stiffness from long hours sitting or working.
Pro Tip: Spend 10–15 minutes per workout on mobility. The key is consistency — better movement patterns lead to better swings.
3. Flexibility for Longevity and Injury Prevention
Flexibility ensures that your body moves through the full swing motion with control, reducing stress on the joints and muscles. The Journal of Orthopaedic Surgery and Research reports that golfers with better shoulder and trunk flexibility face a lower risk of spinal injuries, so off-season mobility work can keep your game smooth.
Effective stretches include:
- Standing Quad Stretch: Loosens tight hip flexors to improve posture at setup.
- Hamstring & Calf Stretch: Enhances your address position (your initial stance on the tee deck) and follow-through.
- Thread-the-Needle Stretch: Opens the upper back and shoulders.
- Chest Opener on Foam Roller: Relieves tightness caused by prolonged sitting or repetitive swing motion.
Pro Tip: Hold each stretch for 20–30 seconds, focusing on slow, steady breathing. Flexibility gains come from relaxation, not force.
4. Keep Your Swing Fresh Indoors
Even when it’s snowing outside, you can keep your swing in shape with our indoor Golf Simulator. Practicing indoors helps maintain coordination, consistency, and swing rhythm while tracking your progress through real-time feedback.
Pairing simulator sessions with strength and mobility workouts creates the ultimate off-season routine. Research from International Journal of Sports Science and Coaching shows that golfers who maintain indoor practice during off season are able to maintain their in season skills — meaning you’ll spend less time “shaking off the rust” in spring.
You can book your sessions online or save money with our SIM Memberships or Packages.
5. Build a Routine You’ll Stick To
Consistency beats intensity. Aim for a balanced weekly routine that includes:
- 2–3 Strength Sessions (focusing on lower body and core)
- 2 Mobility/Flexibility Sessions (15–20 minutes each)
- 1–2 Swing Practice Sessions (in the Golf Simulator)
Even short, consistent workouts will help you maintain your edge and stay in golf-ready shape.
Stay Golf-Ready All Winter Long
This winter, don’t lose your progress — build on it. Whether your goal is to add distance to your drives, improve your mobility, or stay active and injury-free, our team is here to support you.
✅ Try our Intro Pack of Personal Training Sessions – Work with a trainer to receive personalized, golf-specific workouts designed to improve strength, balance, and mobility. This intro pack gets you 3×30 minute sessions for just $125+tax.
✅ Join our Group Fitness Classes – stay consistent and build endurance with variety and motivation. Check out our weekly schedule here. All classes are included with our Fitness Club Memberships!
✅ Book your Golf Simulator session – practice your swing indoors and benefit from real-time data analytics! Plus – choose from over 500 courses to play from around the world.
Ready to Get Started?
Let’s make this your strongest off-season yet.
Contact us today to book your training session, simulator time, or to learn more about our upcoming new member special.
📞 519-376-7899
📧 [email protected]
