🎙️ Golf Fitness Explained: Strength, Mobility & Performance | Toby Steggall (TS Fitness)

Can getting stronger actually improve your golf game?

In this episode of the Birdie Golf Club Podcast, I sit down with Toby Steggall from TS Fitness to break down how strength training, mobility, and nutrition directly impact golf performance.

Toby brings a unique perspective — coming from a bodybuilding and fitness background rather than golf — offering practical, no-nonsense advice that cuts through the noise of “golf-specific” gimmicks.

We explore how building strength, improving mobility, and dialling in recovery can lead to more distance, better consistency, and long-term longevity in the game.

🧠 What We Cover

• Why strength training improves golf performance and stability

• The link between muscle, speed and driving distance

• Why compound lifts are essential for golfers

• Mobility work and flexibility (including dead hangs)

• Common myths about gym training and golf

• Hydration, nutrition and fueling strategies

• Recovery, inflammation and injury prevention

• The mental health benefits of training and movement

• Why consistency beats complicated routines

• Individual biomechanics vs generic golf fitness plans

⏱ Chapters

00:07 – Introduction and Toby’s background

00:31 – Fitness, nutrition and golf crossover

00:57 – Why non-golf fitness experts add value

01:26 – Missed opportunities in golf training

02:48 – Masters preview and episode intro

04:06 – Toby’s intense training experiences

05:12 – Strength training impact on golf

05:27 – Weight loss, muscle and performance

06:10 – Muscle vs speed myths

07:21 – Strength training and injury prevention

08:54 – Building power through muscle

10:46 – Exercise selection for golfers

11:24 – Full-body training benefits

12:47 – Explosive power and balance

13:22 – Bodybuilding vs power training

14:39 – Tendon and ligament health

15:29 – Genetics and training response

17:58 – Golf and bodybuilding mindset parallels

19:34 – Mental benefits of training

22:19 – Stress reduction and clarity

24:54 – Nutrition mistakes golfers make

25:13 – Hydration basics

27:27 – Carbs, electrolytes and performance

29:48 – Key performance habits

32:05 – Building sustainable routines

33:45 – Walking, movement and golf

34:48 – Creatine and performance

36:23 – Creatine myths and dosage

38:15 – Mobility and flexibility work

39:32 – Golf-specific mobility

41:37 – Gym equipment debate

43:43 – Fixing imbalances

44:16 – Holistic training approach

46:32 – Practical advice for golfers

48:01 – Elite player training habits

51:02 – Tiger Woods and injuries

55:22 – Injury prevention strategies

58:32 – Golf recovery culture

61:26 – Scaling strength and mobility

62:41 – Golf as daily movement

63:26 – Connecting with Toby

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