Rory lifts. You should, too.

Rory McIlroy eagled the 14th hole on Sunday at Pebble Beach this past weekend to help secure another victory and further solidify his place among golf’s elite. If you’ve followed Rory over the years, you know that this dude is committed to fitness, particularly strength training. This commitment has certainly played a huge role in his success.

Yet, there’s still a lingering myth in the golf world that lifting weights can hurt your swing or performance. Some believe it makes golfers too stiff, too bulky, or less fluid. But I want to push back on that myth; strength training, when done correctly, doesn’t hinder your golf game. It enhances it.

Rory - Hex Bar Deadlift (https://www.stack.com/a/how-strength-training-changed-rory-mcilroys-game/)

Rory’s Approach to Training

Rory has been vocal about his training regimen, emphasizing a mix of:
- Strength Training – Using compound (multi-joint) movements prioritizing lower body power, core stability, and upper body strength.
- Mobility & Flexibility Work – Ensuring that strength gains don’t come at the expense of mobility.
- Explosive Training – Incorporating speed and plyometrics to maximize club head speed.

His workouts include squats, deadlifts, kettlebell swings, and medicine ball throws—movements designed to build rotational power and stability, not just brute strength.

Why Strength Training Helps (Not Hurts) Golf Performance

Here’s what golfers can gain from a structured strength program:

1. Increased Club Head Speed
   Powerful swings come from a powerful lower body, strong arms, and a stable core. Strength training helps generate more ground force, which translates to faster swing speeds and longer drives. Fast swings come from training fast movements.

2. Better Control & Stability
   Strengthening your core and lower body improves balance and prevents excessive swaying or early extension in your swing. This leads to more consistent ball striking. Who doesn’t want more consistency?

3. Reduced Risk of Injury
   A stronger body is a more resilient body. Training improves joint stability, protects against overuse injuries, and keeps you on the course longer.

4. Endurance & Longevity
   Golfers walk several miles each round and need to maintain energy levels throughout 18 holes. Training improves muscular endurance, helping you close out when coming down the stretch.

Debunking the “Bulky Golfer” Myth

Many golfers worry that lifting weights will make them too bulky or stiff. The truth? Golf-specific training is about building functional strength, not bodybuilder mass. Rory’s physique is a prime example. Yes, he’s strong and powerful but he has maintained an athletic frame without sacrificing flexibility.

How to Train Like Rory

If you’re looking to incorporate strength training into your golf fitness routine, focus on:
Compound Movements – Squats, deadlifts, lunges, and presses for full-body strength.
Rotational Power – Medicine ball slams, cable rotations, and resistance band drills.
Mobility & Stability – Dynamic stretching, core stabilization exercises, and even yoga.

My first blog covers all of this in more detail (https://www.prolevelphysio.com/blog/whygolftraining).

Take Your Game to the Next Level

If Rory’s success proves anything, it’s that strength training is an asset, not a liability, in golf. If you’re unsure where to start, our golf-specific training approach is designed to help you gain strength, improve mobility, and increase swing speed—all without sacrificing your natural swing.