Golf Fitness Handicap™ System
Your Assessment Worksheets
Two ready-to-use tools to measure any golfer's physical readiness — on their couch or in the gym. Each test scores 1–5. Combine both for a full Golf Fitness Handicap out of 50.
At-Home Mobility Assessment
Five bodyweight movements completable in under 10 minutes — anywhere. Each test maps directly to a demand of the golf swing.
In-Gym Fitness Assessment
Five performance tests measuring the physical qualities that drive golf performance. Scoring is adjusted for male, female, junior, and senior golfers.
Getting Started
How to Use These Worksheets
Run the Assessments
Score each of the 10 tests on a 1–5 scale. You can run the Mobility Worksheet anywhere — no equipment needed. The Fitness Worksheet requires gym access.
Calculate Your Handicap
Add Mobility Total (out of 25) + Fitness Total (out of 25) for a Combined Total out of 50. Your starting Golf Fitness Handicap maps to one of five readiness categories.
Train, Then Retest
Run a 6-week training cycle targeting your lowest-scoring areas. Category advancement is only recognized after verified retesting — not just effort.
Reading Your Score
Golf Fitness Handicap Categories
Combine your Mobility Total + Fitness Total (out of 50). The combined score maps to a category below. Everyone starts at a handicap of 36.
Moving between categories requires verified retesting at the end of each 6-week cycle — daily training adjusts your handicap within a category, but advancement must be earned.