🏌️♀️ How Female Golfers Can Increase Swing Speed (Proven Methods That Actually Work) London
How can female golfers increase swing speed?
Female golfers can increase swing speed by improving lower-body strength, developing rotational power, increasing mobility, and using overspeed training. Research from PubMed shows that clubhead speed is strongly linked to strength and movement efficiency
If you’re a female golfer looking to increase swing speed, you’ve probably heard the usual advice:
“Just swing faster” or “work on technique.”
Here’s the truth:
That’s not enough.
Increasing swing speed isn’t about effort alone — it’s about how your body produces and transfers power. And for women, that requires a slightly different approach than what’s often taught in mainstream golf.
Want help increasing your swing speed faster? I offer golf-specific personal training for women in London focused on strength, mobility, and power.
👉 Message me here to get started.
⚡ Why Swing Speed Matters in Women’s Golf
Swing speed directly affects:
- Driving distance
- Club selection into greens
- Scoring potential
At elite level, players on the Ladies European Tour maximise efficiency, not just strength.
👉 More speed = shorter approach shots = more birdie chances.
Simple.
🧠 The Science Behind Swing Speed
Research published on PubMed shows that in female golfers:
- Lower-body strength is a major contributor to club head speed
- Rotational power is more important than isolated upper-body strength
- Mobility (especially hips and thoracic spine) directly impacts swing efficiency
👉 Translation:
If you’re only working on your arms or technique… you’re leaving distance on the table.
🏌️♀️ How Female Golfers Can Increase Swing Speed (Proven Methods That Actually Work)
💥 1. Build Lower-Body Power (This Is Non-Negotiable)
Most speed comes from the ground up.
Focus on:
- Squats (strength foundation)
- Split squats (single-leg stability)
- Hip extension (glute power)
- Lateral ball roll
- Dead lifts
Lateral ball roll
👉 Why it matters:
Your legs generate force — your swing transfers it.
Without this? No speed.If you’re not sure which of these exercises will actually move the needle for you, I can build you a personalised swing speed program based on your current strength and mobility.
👉 Get in touch for 1:1 coaching in London.
Upper body Russian twist
🔄 2. Train Rotational Power (Not Just Strength)
Golf is rotational — your training should be too.
Add:
- Medicine ball rotational throws
- Cable rotations
- Step-and-rotate drills
- Upper body Russian twist
👉 This improves how fast you can produce and release force
This is where many female golfers outperform expectations when trained correctly.
Thoracic spine rotation
🧘♀️ 3. Improve Mobility for a Bigger, Faster Turn
Limited mobility = restricted swing = less speed
Focus on:
- Thoracic spine rotation
- Hip internal/external rotation
- Shoulder mobility
- Lower back and core strength
👉 More range = more time to accelerate the club
⏱️ 4. Train Speed Directly (Most People Skip This)
You don’t just get faster by lifting weights.
You need:
- Overspeed training (lighter clubs, faster swings)
- Tempo work
- Max-effort swing drills
- Hight pulls.
Even publications like Golf Monthly highlight that speed training must be intentional, not accidental.
⚠️ Common Mistakes Female Golfers Make
Let’s clear a few things up:
❌ “I just need better technique”
→ Technique helps, but without power, it caps your speed
❌ “Weights will make me bulky”
→ No — they make you faster and more stable
❌ “I should swing smoother, not harder”
→ Smooth is good… but speed still wins
📍 Training in London: Where to Start
If you’re based in London, you’ve got solid options to combine coaching + performance:
- West Essex Golf Club — great for consistent play and development
- North London Golf Academy — structured coaching environment
- Grip Golf UK — modern coaching approaches
👉 The key is finding a coach who understands female-specific performance training, not just swing mechanics.
What Elite Female Golfers Do Differently
Players on the Ladies European Tour don’t just rely on technique — they train for:
- Explosive lower-body power
- Efficient sequencing
- Repeatable high-speed swings
Even mainstream outlets like Golf Monthly highlight that modern golf performance is built in the gym as much as on the course.
FAQs
How fast should a female golfer’s swing speed be?
Most amateur female golfers swing between 60–80 mph, while elite players exceed 90 mph.
Does strength training increase swing speed in women?
Yes — studies on PubMed show strength and power are key drivers of club head speed.
What is the fastest way to gain distance in golf?
Improving lower-body power and using overspeed training are the fastest ways to increase swing speed.
🏁 Final Thoughts
If you want to increase swing speed as a female golfer, stop thinking:
“How do I swing harder?”
Start thinking:
“How do I produce more power and transfer it efficiently?”
Because that’s what separates average players from those competing at the level of the Ladies European Tour.
Ready to add more yards to your drive?
I specialise in helping female golfers in London increase swing speed through targeted strength and conditioning.
Whether you’re a beginner or experienced golfer, I’ll create a plan tailored to you.
👉 Send me a message today and let’s get started.
🎯 Quick Recap
To increase swing speed:
- Build lower-body strength
- Train rotational power
- Improve mobility
- Practice speed intentionally
Do that consistently… and distance becomes a by-product.
