When it comes to improving their game, junior golfers tend to focus on honing their swing, practicing their short game, and spending countless hours at the range. While these are all essential, there’s another element of training that is often overlooked yet offers massive benefits: resistance training.

For years, myths and misconceptions about youth resistance training have held many athletes back. But research—and real-world experience—proves that resistance training is not only safe but also one of the most effective ways for junior golfers to elevate their performance, build resilience, and enjoy the game for the long haul.

What Does the Research Say About Youth Resistance Training?

Before diving into the benefits, it’s important to address the science. Organizations like the American Academy of Pediatrics (AAP), the National Strength and Conditioning Association (NSCA), and the American College of Sports Medicine (ACSM) all endorse resistance training for youth. They emphasize that, when done properly, resistance training is safe and highly beneficial for children and adolescents.

Here are some key findings from the research:

• A 2020 position stand from the NSCA concluded that resistance training helps children improve muscular strength, power, and motor skills, while also reducing the risk of sports-related injuries.
• A systematic review published in the Journal of Strength and Conditioning Research found that youth who engage in resistance training experience significant improvements in bone density, muscle strength, and overall athletic performance.
• Contrary to myths about stunted growth, a study in Pediatrics showed that resistance training does not harm growth plates. In fact, properly programmed training can enhance skeletal development during critical growth years.

The takeaway? Resistance training is a proven tool for helping junior golfers and other young athletes thrive.

Why Junior Golfers Should Embrace Resistance Training?

So, why should a 13-year-old golfer care about hitting the gym? It’s not just about swinging harder (though that’s certainly a perk). Here’s how resistance training directly benefits junior golfers:

1. Improved Performance on the Course
   Golf is a power sport, plain and simple. The ability to generate force quickly—whether during the backswing, downswing, or follow-through—can dramatically impact clubhead speed and distance. Resistance training strengthens the muscles involved in these movements, particularly the hips, core, and upper body, which play a critical role in generating rotational power.
2. Injury Prevention and Resilience
   Golf’s repetitive movements can lead to overuse injuries, especially in young athletes who are still developing. Resistance training builds the capacity of muscles, tendons, and ligaments to tolerate those demands. Stronger structures are less prone to strain, which means fewer trips to the physical therapist and more time enjoying the game.
3. Mental Toughness and Confidence
   Resistance training isn’t just physical—it’s mental. Setting goals, working hard to achieve them, and seeing tangible progress can be incredibly empowering for junior golfers. That confidence often translates to their performance on the course, helping them stay focused under pressure.
4. Building a Foundation for Lifelong Athleticism
   Learning how to train correctly at a young age sets golfers up for long-term success. They’ll carry the skills and habits they develop now into their later years, making them more versatile athletes—and better golfers—for life.

What Does a Safe and Effective Program Look Like?

Resistance training for junior golfers doesn’t mean throwing heavy weights around without purpose. A great program is intentional, progressive, and built around the athlete’s readiness. Here’s what it should include:

• Readiness Over Age
  Age is just a number. A 12-year-old who demonstrates control and maturity might be ready to lift weights, while another athlete of the same age might benefit more from bodyweight exercises. Readiness is determined by physical and mental development, not a birthdate.
• Mastering the Basics
  Foundational movements like squats, deadlifts, and presses are the cornerstone of any great program. These exercises are not just about building strength—they also translate directly to improved athletic performance for junior golfers. Here’s why they matter:
  • Hinge (Deadlifts, RDLs): The hinge movement trains the posterior chain, including the hamstrings, glutes, and lower back. These muscles are essential for generating force in the downswing and maintaining posture throughout the swing. Deadlifts also help build overall strength and coordination.
  • Squat (Goblet Squats, Barbell Squats): Squatting strengthens the lower body, particularly the quads, glutes, and hamstrings, which play a key role in producing vertical ground reaction forces. These forces are crucial in the golf swing, contributing to greater power and speed. Developing strength through squats helps golfers harness this power and transfer it effectively during the swing.
  • Push (Push-Ups, Dumbbell Press): Pressing movements strengthen the upper body, particularly the chest, shoulders, and triceps. This contributes to better club control and stability, especially in high-pressure situations like driving off the tee or hitting out of difficult lies.
  • Pull (Rows, Chin-Ups): Pulling movements, like rows and chin-ups, build upper back and arm strength, supporting rotational power and maintaining an efficient swing plane. These exercises also contribute to overall upper-body strength, which is beneficial for any athletic movement.
• Incorporating Power Movements
  Exercises like med ball throws and box jumps bridge the gap between strength and speed. These explosive movements train the body to apply force quickly—essential for generating clubhead speed.
• Progressive Overload
  Strength training works because it challenges the body to adapt. Programs should gradually increase intensity—whether through added resistance, more reps, or greater complexity of movement—over time.
• Addressing Mobility and Flexibility
  Mobility work, such as rotational stretches or dynamic warm-ups, complements strength training by ensuring golfers can move through a full range of motion. This doesn’t mean endless stretching—it’s about building control in the ranges needed for the golf swing.

Practical Takeaways for Junior Golfers and Parents

1. Start Small and Build Confidence
   For junior golfers who are new to the gym, simple bodyweight exercises or light resistance (e.g., resistance bands, dumbbells) are a great place to start. The goal is to build confidence and teach proper technique before increasing intensity.
2. Make Training Enjoyable
   Kids and teens are more likely to stick with training if it’s engaging. Incorporating games, challenges, or golf-specific drills can make the process fun while still being productive—especially for kids who are younger.
3. Focus on Consistency
   Progress doesn’t happen overnight. Two to three sessions per week of well-designed resistance training can yield significant results over time. Just like their golf game, it’s about consistency and patience.
4. Choose a Knowledgeable Coach
   A skilled coach who understands the demands of golf and the principles of youth strength training is invaluable. They’ll ensure the program is safe, effective, and tailored to the individual athlete.

The Bottom Line

Resistance training isn’t just a good idea for junior golfers—it’s a game-changer—and quite frankly, a low-hanging fruit that not nearly enough junior golfers are taking advantage of. By building strength, power, and resilience, young athletes can enhance their performance on the course while setting the stage for long-term health and success.

The key is starting with a thoughtful, individualized approach that meets each golfer where they are. With the right guidance and a commitment to the process, junior golfers can unlock new levels of athleticism, both now and in the future.

Questions? Feel free to drop a comment below.

-Matt