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 multi-week plan around those four answers.
- 03
Meet your program
You'll get a multi-week plan that moves through phases. It starts with an introduction week to set your weights, builds from there, and ends on the heaviest weeks; longer programs add an easier recovery week between the harder stages (coaches call it a deload). Workouts are full-body and arranged in blocks: activation, power, strength, rotation, and decompression. The Program tab draws it as a course map so you can see where you are.
- 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, because it is what makes the program fit your golf. A Saturday round makes Friday's workout lighter, and a competition backs off the days on either side.
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 type of movement 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 program GolfBod writes. GolfBod Pro includes a program builder: compose your own plan from the same blocks and exercise library, and the app still runs it. Weights and reps adjust from what you log, starting weights settle in the first week, and rounds still change the nearby workouts. See the Programs chapter for how.