Training · Golf
Golf fitness training in Phuket
Strength and power for more clubhead speed, and a back that copes with more rounds. We train the body; your golf pro trains the swing.
For golfers of any level who want more distance or fewer aches.
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What the research says
Strength and power drive speed
Clubhead speed tracks with strength and power, not flexibility.
4%
more clubhead speed and 5% more distance, on average, with gym training plus golf-specific exercises.1
20studies
pooled: strength and jump power were linked to clubhead speed. Flexibility and balance were not.2
Back
injuries were the most common in golf, in a review of 301 studies on golf and health.3
How we train
Strength, power, then speed
Combining general strength work with fast, golf-specific exercises gave the biggest gains in pooled studies.1 Your program does both.
Assess the golfer
Strength, power, rotation and mobility tests, plus how often you play and any aches.
Build strength
Legs, hips, trunk and upper body. Lower and upper body strength were both linked to clubhead speed.2
Add speed
Jumps, throws and fast rotational work. Jump power had some of the strongest links to clubhead speed.2
Protect the back
Previous back pain predicted future episodes in golfers.4 We build a back that copes, and physios are on the same team.
Your program
Three blocks, each with a check
You keep playing throughout. Your coach plans around your rounds and any events.
- 01
First
Build the base
Full-body strength, trunk control and the mobility your swing positions need.
Move on whenYour strength baseline is set and your back and hips feel good after rounds.
- 02
Next
Power and speed
Jumps, medicine ball throws and fast rotational work, while strength work continues.
Move on whenPower is rising at retest and you recover well between sessions and rounds.
- 03
Ongoing
Play and maintain
Shorter sessions around your golf, heavier blocks in quiet weeks.
RetestStrength, power and clubhead speed if you track it, compared with your own last results.
Start with a physio first if
- Back pain during or after a round
- Pain or tingling down a leg
- Elbow, wrist or shoulder pain when you swing
- A recent injury or operation
The physio assessment is free. Our guides cover low back pain, sciatica and tendon pain.
Golf and health
Good for you, on and off course
Client reviews
What our clients say
Rated 5.0 from 57 Google reviews
“Darren and his team are amongst the best you can find on the island. They are technically highly competent but also have great people skills. I’ve trained with Darren and Kate outdoors and indoors, it’s always been great experience as well as fun.”
Jerome DGoogle review “I came to Optimize with chronic back pain and absolutely no ability to train. I was first matched with Khun Meaw, a highly skilled rehabilitation trainer who helped me eliminate my back pain completely. … After that, I continued training with Kate for a full year.”
nesterzhzhotGoogle review “Super enjoyable, it’s a great approach to getting fitter and its FUN. Each month a new set of workouts is planned, measured and as the month goes on you can see your progress. Having tried different approaches at different gyms, I really like this one.”
Wayne SimmondsGoogle review “Meaw has been incredible. She helped me recover from long term neck and lower back pain and gave me personalized exercises that I now do daily. These have made a huge difference in my strength, mobility, and overall well-being. I’m so grateful for her expertise and highly recommend her to anyone looking for real, lasting results!”
Jeff CraigGoogle review “I love OptimiseFit! The coaches are always motivating you, pushing you but they always care for your health first! They help you to find the best way to do the exercises, so even if you are a beginner, you can follow the classes and feel very good! My favourite place to exercise!”
Salwa Aisha ToledoGoogle review “Actual, proper strength and fitness classes. These people know what they are doing. Which is nice.”
Tamsin NugentGoogle review
Questions
Golf fitness questions
Do you coach the golf swing?
No. Your golf pro coaches the swing. We train the strength, power and mobility behind it.
Will stretching add distance?
Flexibility was not linked to clubhead speed in pooled studies, while strength and power were.2 We still work on mobility your swing positions need.
How much speed can I gain?
It varies. In pooled studies, gym plus golf-specific training added about 4% clubhead speed and 5% distance on average.1
I have a sore back. Can I still train?
Usually yes. Start with a free physio assessment. Our low back pain guide explains how we treat it.
Do women golfers get the same benefits?
Yes. In a review of female golfers, training programs improved clubhead speed.6
What happens at the free training consultation?
A coach goes through your goals, injury and physio history, sleep, stress and eating, and what has stopped you before. Then you agree where to begin. It’s free, with no obligation.
Coaches
Your coaches
Kate has a background in return to sport. Our physios work on the same plan if anything flares.
How integrated training works
Kate
Senior Coach
Joonas
Coach
Katie
Client Experience and Junior Coach
Also on the team Beer, Coach
Next step
More speed, fewer aches
Message us on WhatsApp to book your free training consultation. Tell us how often you play.
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In pain? Start with a free physio assessment
Questions first? WhatsApp +66 65 914 1604
Sources (6)
- Uthoff A, Sommerfield LM, Pichardo AW. Effects of resistance training methods on golf clubhead speed and hitting distance: a systematic review. J Strength Cond Res. 2021;35(9):2651-2660.
- Brennan A, Murray A, Mountjoy M, et al. Associations between physical characteristics and golf clubhead speed: a systematic review with meta-analysis. Sports Med. 2024;54(6):1553-1577.
- Murray AD, Daines L, Archibald D, et al. The relationships between golf and health: a scoping review. Br J Sports Med. 2017;51(1):12-19.
- Smith JA, Hawkins A, Grant-Beuttler M, Beuttler R, Lee SP. Risk factors associated with low back pain in golfers: a systematic review and meta-analysis. Sports Health. 2018;10(6):538-546.
- Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451-1462.
- Robinson L, Murray A, Ehlert A, et al. Effects of physical training and associations between physical performance characteristics and golf performance in female players: a systematic review with meta-analysis. J Strength Cond Res. 2024;38(2):374-383.
This page is general information based on the research listed here. It is not medical advice. Your coach will tailor the plan to you, and your doctor’s advice comes first. Last updated November 2026.