Train Like a Pro: How Golf-Specific Exercise Boosts Club Head Speed and Keeps You Playing Longer

Since 2010, the average club head speed on the PGA Tour has climbed dramatically. The number of players swinging over 120 mph has doubled in that time. That’s extremely fast. Stars like Rory McIlroy and Scottie Scheffler routinely swing their drivers at over 120 mph.

For perspective: before 2010, the average Tour swing speed was 110–115 mph. Today, it’s closer to 115–120 mph. So what caused this dramatic jump? The shift has been fueled by modern training programs, a greater emphasis on athleticism, and new performance technologies—all designed to build more speed through strength, mobility, and refined technique.

What Do the Pros Do Differently?

Today’s top players approach golf like elite athletes. They emphasize:

• Mobility – for smooth, efficient movement

• Strength – to generate power safely

• Explosiveness – for higher swing speeds

• Recovery – to stay healthy and consistent
  
  

Resistance training is now a standard part of the game. Compare that to the early days, when golfers often avoided the gym—and the results speak for themselves.

Take World No. 1, Scottie Scheffler. Beyond his natural talent and skill, he prioritizes fitness to maximize performance. His workouts focus on lower body and core strength, along with rotational power. Common elements include deadlift variations, squats and lunges, banded trunk rotations, chops and lifts, medicine ball slams, and box jumps. This combination helps him generate speed, maintain stability, and perform consistently at the highest level.

Why Should Amateurs Care?

Simple: more speed = more distance. More distance can mean lower scores and better golf. But it’s not just about performance. A well-structured fitness routine also reduces injury risk when swing speed increases, supports longevity with your game, improving your overall enjoyment of the game.

Nothing is more frustrating than soreness or pain during or after a round. The good news? Feeling better while playing better isn’t a pipe dream—it’s achievable with the right program.

How to Get Started With Golf-Specific Training

Resist the urge to simply copy a Tour player’s workout. What works for Scottie Scheffler may not be safe or effective for a beginner. Every golfer is different, and programs should be tailored to your body, goals, and experience level.

The best place to start is with an assessment from a Titleist Performance Institute (TPI) certified physical therapist or trainer. This helps identify your strengths, limitations, and areas for improvement—so your program can be built just for you.

Key factors to consider:

• Frequency (how often you train)

• Dosage (sets/reps, intensity)

• Load (how much resistance you use)

• Exercise type (specific to your swing and needs)
  
  

And if pain is holding you back? Getting assessed by a professional is even more important before starting.

Bottom Line

Professional golfers aren’t stronger, faster, and healthier by accident. They’ve embraced golf-specific training—and the results are clear in both their speed and longevity.

For amateurs, the same principles apply: a well-designed exercise program can help you add distance, prevent injury, and enjoy the game for years to come.

Your PT Experts at Ignite Physical Therapy