How to Measure Your Golf Performance Gains

Just like tracking fairways hit or putts per round, monitoring your fitness gains is essential to understanding and improving your golf game. By regularly assessing key fitness metrics, you can connect the dots between your physical improvements and on-course performance. Here are effective ways to track your progress and ensure that your fitness efforts are enhancing your game.

1. Swing Speed & Distance

Why it Matters: Increasing swing speed and shot distance are primary indicators of improved strength and power, directly impacting your performance on the course.

How to Track: Using a swing analyzer or GPS tracker, measure your speed and distance regularly, especially after strength-focused training periods. These metrics allow you to see the impact of targeted exercises on your swing and overall power.

2. Strength Benchmarks for Golf

Why it Matters: Strength gains in areas like core, legs, and shoulders are crucial, as they provide power, stability and control during the swing. 

How to Track: Track simple strength benchmarks such as squats, bench press, deadlifts etc . Aim for incremental increases.

3. Flexibility and Mobility Testing

Why it Matters: A flexible body allows for a more dynamic and controlled swing, reducing injury risk and enhancing range of motion.

How to Track: Test your range of motion with exercises like torso rotations or hip flexibility drills, noting any increase in comfort or ease. Periodically measure your progress with basic mobility screens, such as the sit-and-reach test or shoulder flexibility checks. These results can guide adjustments in your training to focus on tight areas. If you are looking for any of these tests we have loads in Macro Golf App 

4. Endurance and Stamina

Why it Matters: Improved stamina ensures you’re as strong on the back nine as on the front, keeping fatigue from affecting your performance.

How to Track: Monitor how long you can play or practice without experiencing a drop in energy or precision. Note how your endurance improves over time with aerobic activities like brisk walking, rowing, or cycling. Or our favourite playing more golf! 

5. Overall Game Performance

Why it Matters: While individual metrics are useful, tracking performance on the course is the true test of your fitness improvements. How to Track: Keep a journal of your game statistics, such as fairways hit, greens in regulation, and handicap. Watch for improvements in accuracy and control—both clear indicators of fitness gains. These details reveal the direct impact of fitness work on your game and help you pinpoint any areas for further focus.

Final Thoughts

Tracking your fitness journey doesn’t have to be complex, but regular check-ins with these metrics will highlight what’s working and what needs refinement. Set realistic goals and celebrate the small wins to stay motivated. Fitness is a continuous process—consistent tracking will ensure you’re always progressing toward your peak golf performance.