Building a Body That Swings: Why Your Offseason Matters More Than You Think
I have a confession: the best golf instruction I ever give doesn’t happen on the range. It happens in a conversation about what golfers do between rounds.
Over my 15 years teaching, I’ve noticed something that separates golfers who plateau from those who keep improving. It’s not talent. It’s not even practice volume. It’s consistency—the kind that compounds over months and years. The golfers who see real progress are the ones who understand that golf is a whole-body endeavor, and that February matters just as much as August.
Here’s what I mean: You can have perfect swing mechanics on video, but if your body can’t produce those mechanics consistently, you’ll struggle. A tight hip will limit your rotation. Weak core muscles will rob you of distance. Poor shoulder mobility will force compensations that create inconsistency. These aren’t swing problems—they’re physical problems masquerading as swing problems.
The Offseason Is Your Real Training Ground
When the season slows down, most golfers either take time completely off or focus solely on swing work. But here’s an opportunity you might be missing: the offseason is when you can build the physical foundation that makes everything else easier.
“The ‘New Year, New You’ fitness and wellness mantra that many people embody in January also applies to golf. Golfers often set big goals with their games, but many fail to reach them because they don’t know where to start or they focus on the wrong areas.”
This hits home because I see it constantly. A golfer will say, “Sarah, I want to add 20 yards this year.” My first question isn’t about their swing. It’s “What’s your mobility like? How’s your core strength? What does your practice week actually look like?” The answers reveal whether they’re chasing the right improvements.
The good news? A pilot study showed that golfers who committed to targeted training just three days per week for 30 days gained an average of 26 yards with their driver. That’s not from swing changes. That’s from a body that can actually execute what your brain knows how to do.
The Routine That Sticks
Here’s something I tell every student: the best training program is the one you’ll actually do. I’ve seen elaborate workout plans written on fancy spreadsheets that gather dust because they’re too complicated or feel disconnected from golf.
“This month-long focus isn’t a sprint; it’s a step-by-step extension of the personalized programs designed to help anyone build good habits and impactful routines they can stick with year-round.”
What works is golf-specific training that you can understand and feel. Movements that directly translate to what happens in your swing. Three days a week. Sustainable. Measurable progress you can track.
Think about rotational power—the ability to turn through the ball with control. That’s not developed by random exercises. It’s developed by movements that mirror what your body does in the swing: controlled rotation with a stable base, building strength through the movement pattern you actually use on the course.
Your Three-Week Checkpoint System
Let me give you a framework I use with my students. You don’t need to overhaul everything at once. Instead, build in three checkpoints over the next month.
Week One: Establish Your Baseline
Try this: Stand in your golf posture and rotate your torso back and forth slowly 10 times each direction. Notice how far you can turn comfortably. Mark that mentally—that’s your starting point. Also pay attention to any stiffness or restriction. This matters because limited rotation forces compensation patterns that create inconsistency in your swing path.
Next, perform a simple single-leg balance test. Stand on one leg for 30 seconds—this reveals your stability. Poor balance transfers directly to inconsistent contact because you’re compensating during the swing to stay upright instead of focusing on the motion itself.
Week Two: Introduce One Movement Pattern
Pick one exercise that addresses your biggest limitation from Week One. If rotation was tight, focus on controlled rotational movements with slight resistance. If balance was poor, incorporate single-leg stability work. The key is doing one thing consistently rather than jumping between multiple exercises. Your nervous system adapts to repetition.
Do this movement three times during the week. Not for hours—10-15 minutes is plenty. Feel the movement, notice the difference in how your body feels.
Week Three and Beyond: Add the Second Layer
Once the first movement feels natural, add a second exercise targeting a different area. Maybe you’re now working on both rotational mobility and core strength. By week four, you have the foundation of a sustainable routine.
“The end goal, of course, being to help as many golfers as we can move better, feel better and play their best.”
The Long Game
Here’s what I want you to understand: your offseason isn’t separate from your golf game. It’s foundational to it. A golfer with a strong, mobile, stable body can execute better swing mechanics, hit more consistent shots, recover faster from mistakes, and stay healthy playing the game they love.
You don’t need to become an athlete overnight. You need to become more of an athlete than you were last month. That’s entirely within your control, starting today.
