Strength Training for the Ageing Golfer

From around the age of 30, the body begins a gradual but significant shift. Muscle mass and strength start to decline with each passing decade unless actively maintained. This process, known as sarcopenia, is often overlooked because it doesn’t happen overnight—but its effects are unmistakable. For golfers, it can show up as reduced swing speed, compromised balance, shorter practice sessions, and an increased likelihood of back, hip, or shoulder injuries. The instinctive response for many is to stretch more or spend additional time hitting balls. However, the most effective countermeasure isn’t more swings—it’s progressive strength training.

Research from the National Strength and Conditioning Association (NSCA) consistently supports resistance training as a cornerstone of long-term physical health. For general populations and older adults, training two to three times per week and targeting all major muscle groups is enough to create meaningful improvements. The key factor is not simply staying active, but actually challenging the muscles.

For golfers, effective strength training doesn’t need to be complicated. It starts with appropriate load and intensity. Working at around 70–85% of your maximum effort—roughly a 7–8 out of 10—ensures the muscles are sufficiently challenged while maintaining good technique. For beginners or those over 60, even 50–60% effort can deliver significant benefits. The priority is to start safely and build gradually.

In terms of structure, most exercises are effective within a range of 6–15 repetitions for two to three sets. If you’re new to training, even one to two sets of 10 repetitions can be enough to begin with. Consistency matters far more than volume in the early stages. Frequency also plays a critical role. Training two to three times per week, with at least one rest day between sessions, allows the body to recover and adapt. While beginners can make progress with just one session per week, aiming for two or more will deliver better long-term results.

Progression is what drives improvement. Over time, something needs to increase—whether that’s weight, repetitions, range of motion, or movement quality. That said, it’s important to recognise that as we age, maintaining strength is itself a valuable and worthwhile goal. Alongside strength, power becomes increasingly important. The ability to produce force quickly underpins swing speed and overall athleticism. Incorporating lighter, faster movements—such as medicine ball throws, dynamic step-ups, or rotational drills—helps preserve this quality.

The benefits of regular strength training extend well beyond the gym. Golfers who commit to it often experience increased clubhead speed, improved posture and balance, healthier joints, reduced injury risk, and greater confidence both on and off the course. It also supports everyday activities, making movements like bending, lifting, and walking feel easier and more controlled.

Importantly, strength training doesn’t require a gym membership or complex equipment. Bodyweight exercises, resistance bands, and simple home setups can all be highly effective when used consistently. The barrier to entry is lower than many people assume. Ultimately, the goal isn’t to chase numbers or train like a professional athlete. It’s about preserving your physical capacity so you can continue to enjoy the game. By incorporating two or more strength sessions per week—lasting anywhere from 20 to 60 minutes—you invest not just in your golf performance, but in your long-term health and independence.

If you are just starting out, here's a whole youtube playlist of exercises great for golfers exercising at home. If you need a little more structure, then check out my Mobility & Stability Program... It's FREE for 7-days.