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Golf Workouts and Programs for All Levels


For the champion-age golfer.


Athletes lift, jump, slam, and move dynamically. This is not a bro workout where we are going to spend hours doing arms. This is a program for real athletes who bring everything they have to the gym and the course. Pair Lift Heavy, Swing Fast with a technically sound swing and you'll be lowering your handicap in no time. 



REQUIRED: Dumbbells // Bands + Cables // Med Ball/Slam Balls // Bench/Box

RECOMMENDED: Pull-Up Bar // Kettlebells // Barbell // Plates // Full Gym

Unleash your inner athlete.

The best time to start was yesterday, the next best time is right now. Get to work - it's time to LIFT HEAVY and SWING FAST with hundreds of other athletes.



$372 billed annually.



$38 billed monthly.

No contracts. Cancel anytime.

(we've partnered with TrainHeroic for the best user experience)

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Golf Workouts and Programs for All Levels

Measure progress

Measure Your Progress

See how you stack up against the team

Track Your PRs

Track your PRs and personal bests

Easy To Use Golf Fitness App

Follow your own calendar

Golf Workouts

Videos for every movement

Improve Your Golf Game

Built-in timers to keep you on track

Gain distance off the tee.

Improve your score.

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How do I start, is there a "day 1"?

Jump right in and start today. Our programs are dynamic, continuously evolving in 3-4 week cycles. You can start anytime - and many people do! We recommend starting out around 60-70% effort your first week in and you will quickly catch up. If you are brand new, start slow and learn the movements before making large increases in weight.

What if I don't have the right equipment? Do you have home gym options?

Our app has a "swap" feature that allows you to easily change exercises in app if your equipment differs. We offer a variety of swap options for many of the core movements, so you can stay flexible in your training. Light on equipment? Check out Lift Heavy, Swing Fast - HOME GYM for those who only have access to dumbbells and bands.

Is this program just for seniors?

No! LHSF 55+ is a great option for those who may be coming back from an injury, haven't trained in a while, or are new to training.

How long do the workouts take?

Our workouts typically take an hour, however many still find great success by doing 2/3 of the workout when they are in a time crunch by excluding the accessory work at the finish.

I'm not a pro golfer, can I still do the workouts?

Absolutely. Our LHSF athletes range from age 11 to 82 and range all levels. We offer swap options so that any modifications that may be necessary are available to you.

What if I miss a day?

No sweat (pun intended). The app allows you to go back to a workout from the previous day or week. We understand life happens. If you miss an entire week or several days, we recommend just picking up where the program is currently and adjust intensity to around 60-70% as you ease back into training. The key is consistency. If you find yourself pressed for time on a particular day, set a timer for 15 minutes and do as much as you can.

Am I locked into a contract?

No way! You're not locked into any long-term commitments. We provide a monthly subscription that can be canceled or switched to another program at your convenience. Additionally, for those committed athletes, we offer fantastic savings with our annual subscription – the perfect choice for those dedicated to achieving results.

Golf Workouts and Programs for All Levels

Are you ready to train like a Golf Athlete?


Enhance your training and break free from pain. 

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