8-step golf workout for seniors! Improve strength and mobility to enhance your golf swing, prevent injury, and play better for longer.
When a lot golfers hit their seniors years they resign themselves to the fact their golfing ability and performance is on the decline. They might have lost 10 yards+ with every club in their bag. They might generate less club head speed, and their swing feels stiff and less functional due to decreased mobility. These are all common areas of decline, in the ageing golfer’s game. But, it’s never too late to improve with golf exercises for seniors.
The Facts
These characteristics are to be expected when we consider the typical effects of ageing on our bodies, particularly our muscles. Research shows up to a 50% decrease in muscle mass between the ages of 20 and 50 among those with a sedentary lifestyle.
It has also been found that on average we lose 30% of our body strength between 50 and 70. Therefore, there will naturally be a decrease in clubhead speed and distance due to the decline in muscle mass and capabilities.
Golf performance decline isn’t just down to a reduction in muscle efficiency but is due to the breakdown of the whole kinetic chain. The kinetic chain being the way our whole body works together in unison from head to toe. It includes the mobility of joints, segmental stability, balance, speed, and strength.
The loss of mobility in a joint can lead to muscle tightness and inflexibility. Potentially, this can then lead to a change in correct movement patterns whereby muscles that should act as mobilisers become tight and stable, and muscles that should act as stabilisers become loose and lengthen. This then leads to improper movement patterns, dysfunction and then ultimately compensation which can potentially lead to pain and injuries.
A great example of this would be a reduction in hip mobility which is commonly a degenerative joint. This affects many golfers over the age of 50. When the hips are restricted, it can lead to a weakening of the gluteal muscles, due to not correctly utilising them. In addition, the lower back may start to compensate. This consequently leads to lower back pain and stiffness.
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This will have major implications for the golf swing. Pain aside, it can affect rotation both on your backswing and downswing, which can result in a lateral sway or slide which will inevitably impact your ball striking, consistency and ball flight.
All poor movement patterns and dysfunction will almost always be a detriment to your golf swing as it will impact consistency, sequencing, and efficiency.
How Do The Senior Pros Keep Themselves in Shape?
There are many successful golfers over the age of 50 that serve as great examples for senior golfers including Bernhard Langer, who is still winning senior majors in his 60s and Phil Mickelson, who became theoldest golfer to ever win a major championship. Both players follow a strict fitness regime, with everyday golf workouts to prioritises their mobility and fitness, to keep them moving and swinging well.
Following his win at the 2021 PGA Championship, Mickelson opened up about his drastic changes to his health by engaging in a regular golf workout programme and improving the nutritional value of his food. Once a lover of fizzy drinks and sugary foods, he has replaced it with coffee, whole foods, and a fasting routine.
The motivation for Mickelson to do this came from a diagnosis of arthritis in 2010 and his inability to recover properly after tournaments. This had a negative impact on his ability to practice well and his performance on the course – not to mention his overall health and wellbeing.
Mickelson has to be an inspiration to all golfers, not least those in the same age bracket and is proof that age is not an obstacle. The ability to replace bad habits for better ones, and a lifestyle shift, is not an easy feat by any means. However the dedication and commitment to be consistent with it is now proving fruitful.
Golf Stretching Exercises for Senior Golfers
This group of golf mobility exercises are great as a warm up before a round of golfer, at home or as part of a golf mobility workout. It is recommended to repeat each exercise 8-10 times, 2-3 times over, depending on ability.
1) Spiderman Lunge with Rotation
This dynamic stretch is great as a pre round/workout exercise as well as being a great addition to a mobility session. The deep lunge helps to increase a players range of motion, improving flexibility in the hip flexors and the lower body. The rotation engages the back, arms, and chest muscles which all play a huge role during the golf swing.
During the golf swing, a player will require significant hip rotation to generate power and stability. As we age, hip flexibility and mobility tends to decline, affecting the ability to rotate effectively. The thoracic spine rotation helps players to increase their range of motion, which can help promote more upper body turn in the golf swing.
2) Wall Shoulder CARs and Rotation
This exercise is designed to improve a players shoulder joint function, flexibility, and range of motion. As we age our joints can stiffen up meaning that the range of motion can start to decrease. This exercise helps works on both internal and external rotation, as well as flexion and extension of the shoulder joint.
This is a great exercise for senior golfers as it can help to reduce the risk of injuries such as rotator cuff tears, shoulder impingements or tendonitis. It helps to increase range of motion in the backswing as well as maintaining a good posture in the swing – that can also help with ball striking!
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3)Toes Elevated Hip Hinge with Squeeze
This is a simple dynamic exercise that targets the posterior chain. Hip hinging is an important part of the golf swing but also translates into a lot of daily tasks such as bending down or walking up stairs.
In terms of the golf swing, this exercise can help with better weight transfer through the ball. It can help with stability, stop you from falling over on your follow through. By getting the hips to work better, the risk of lower back pain reduces as the back doesn’t need to compensate for poor hip mobility.
4) Single Leg Hip Hinge
This is a great exercise, working a golfers balance, stability, hip mobility and single leg strength. It helps to stretch out the hip whilst strengthening the stationary leg.
This exercise can also help to highlight if there is any muscle imbalances between either leg. If one leg is more dominant this could cause injury. So, this is a great exercise to help understand how your body moves.
Golf Strength Workout for Senior Golfers
These four exercises some of the best everyday golf workouts for seniors. Each exercise can adapted to complete at home as bodyweight or in the gym with weights.
It is recommended to complete 8-10 reps of each exercise (remember to change legs/arms), repeating for 2-3 sets.
1) Bodyweight Lateral Lunge to Post
This exercise has many beneficial components. The first part being the lateral lunge, this helps to the golf swings lateral movement pattern. The lunge mainly helps to strengthen the quads and glutes. The post drill targets a players balance and mobility skills.
Although this can be a bodyweight exercise, a weight can be used more stability or to increase the difficulty.
2) Half Kneeling Single Arm Cable Row
The half kneeling cable row is a great exercise for improving upper back and shoulder strength. It also helps to improve core stability. The half kneeling position requires the core to be engaged as you pull the band. This exercise is golf specific as it mimics how a strong core is used during the swings rotation.
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The great thing about this exercise is that it can be adapted for a home workout. You can use an elastic band tied to a floor to create the same effect.
3) Core Engaged Med-Ball Throw
This is a great exercise for golfers as it mimics the rotational focus in the golf swing. It’s a great way of building strength and swing speed.
Choosing a weighted ball that is right for your ability is important. This is an all round great movement as it targets the hips, legs, back, shoulders, and arms.
4) Sandbag Deadbug with Alternate Leg Reach
This is a simple core exercise, great for improving a golfer’s stability during the rotation of their swing. The arms are also being worked holding something weighed . Knees and hips are also being engaged as they flex and reach out, increasing mobility.
You can perform this exercise without a weight or with any form of weight.
Dynamic Golf: Rachel Tibbs
The above golf exercise videos are by our resident strength and conditioning coach Rachel Tibbs. She is a TPI L2 certified S&C coach, who is the owner of Dynamic Golf at The Bunker in Leeds. She offers a range of services designed to improve your golf performance, health, and fitness.
If you’re not local, you won’t miss out as Dynamic Golf also offers online coaching! Each session includes personalised programming through the DynamicGolf app. This allows players to receive tailored guidance and track your progress remotely, ensuring that your golf performance and fitness goals are consistently met, no matter where you are. There are four different package options available to choose from here.
In person sessions include a one hour assessment session to help see where Rachel can best help your golf game, followed by an introductory session. From here, there are four membership package options to choose from to continue your golf fitness development.
Starting your golf fitness journey can happen at any age. Hitting the gym to improve your golf game isn’t just for the likes of Rory McIlroy and Bryson De’Chambeau. Whether you’re looking to improve strength, mobility or stability, these golf specific exercises can help. Golfer’s are playing much later into their life and so why not try and improve your golf game, to keep having fun out on the course.
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Nicola is a professional golfer, playing on the Ladies European Access Series (LETAS). It is a developmental tour designed for aspiring female golfers.
Having played golf for 17 years, starting aged 8, Nicola has represented both her county and country at junior and senior levels. She currently a member at Hickleton Golf Club but has previously held memberships at five other courses.
Nicola holds a BA (Hons) degree in Sports Studies, from the University of Stirling. She completed a four-year course, with her final year project focusing on the barrier women face in golf. This combination of real-world experience and academic insight underscores her commitment to the sport and her desire to contribute to its growth, particularly for female golfers. At Stirling, she was part of the Golf Scholarship program. Involving regular golf specific fitness and practice sessions. She had the opportunity to partake in tournaments and training camps, worldwide.
Over the years, Nicola has accumulated a wealth of knowledge not just about her own performance, but also about the nuances of the sport. Given her extensive playing background she has a deep understanding of the technical aspects of golf gear and the golf swing itself.
