01The GolfBod guide
Getting started
From download to your first logged session, step by step.
Your first ten minutes
- 01
Download and create an account
GolfBod is on iOS and Android. Your first workouts are free — no credit card. If a friend or coach gave you a referral code, enter it at signup; it adds bonus free workouts and binds to your account permanently.
- 02
Answer four questions
Experience level, training days per week, session length, and equipment. That's the whole interview — GolfBod builds a complete periodized program around those four answers.
- 03
Meet your program
You'll get a multi-week block that moves through phases — introduction, build, peak, deload — with full-body sessions organized by movement pattern: activation, power, strength, rotation, decompression. The Program tab draws it as a course map so you can see where you are in the block.
- 04
Train your first session
Open Today and start the session. Each exercise has a video demo and coaching cues. Log a set with one tap; adjust weight or reps in two. There's a rest timer between sets, and it all works offline on the gym floor.
- 05
Mark your golf
Add rounds, competitions, practice, and speed sessions to the calendar. This is the step most people skip and shouldn't — it's what makes the program golf-aware. Training volume and intensity adjust around what you play.
What happens after a week
GolfBod pays attention to what you actually lift. Beat your targets and the next session gets heavier. Struggle repeatedly and it backs off automatically — no settings to manage. Personal records are detected as you log and posted to your Activity feed, and the Progress tab charts your strength by movement pattern over time.
Before you play, the pre-round warm-upis always there — a short, equipment-light routine you can run at the course or in the parking lot. It's free forever and doesn't count against your workouts.
If you already have a program you love
You don't have to use the AI-written program. GolfBod Pro includes a program builder: compose your own plan from the same blocks and exercise library, and the app still coaches it — progression, calibration, and golf-calendar adjustments all apply. See the Programs chapter for how.