Strength Training for the Ageing Golfer

As we age, one of the biggest changes we experience isn’t just reduced flexibility or strength—it’s a drop in power. Power is the ability to move with speed and force, and it plays a crucial role not only in your golf swing, but in your overall health and longevity.

If you’re a golfer over 50, here’s why focusing on power and speed training off the course should be part of your routine:

🏌️‍♂️ Better Golf Performance

Clubhead speed and distance decline as we get older—but they don’t have to. Power based exercises can help maintain (or even improve) your swing speed, giving you more distance off the tee and competitive for years to come.

🧠 Combat Age-Related Decline

Power is one of the first physical qualities to decline with age. Without training, this can lead to a loss of balance, slower reaction times, and increased fatigue during everyday activities—not just golf.

🚶 Prevent Slips, Trips & Falls

Falls are a leading cause of injury in older adults (65+ years). Improving lower-body power and reaction time can help your body respond more effectively when you lose your balance or encounter an unexpected change in footing. Exercises like medicine ball throws, quick/explosive step-ups kettlebell swings help train your body to produce force quickly and confidently.

💪 More Than Just Muscle

Power training isn’t about lifting heavy weights or jumping like a 20-year-old. It’s about movements designed for your current level. Even low-impact power exercises can improve coordination, movement quality and your ability to produce force quickly.

And you don't need to spend hours in the gym to start working on it. One of the simplest ways to introduce speed into your training is to take movements you already perform and occasionally perform them with more intent and velocity. The key is quality rather than quantity. You want to move quickly, but remain in control, and allow plenty of recovery between sets.

🏌️‍♂️ Try This Next Time You're on the Range

I feel one piece of low-hanging fruit for golfers would be to use the driving range to practise moving faster. Once you've completed your normal warm-up, take your driver—or at least a 7-iron—and make five practice swings where you swing a little faster than normal. You don't even need to hit a ball. The objective isn't to suddenly start swinging as hard as possible. Instead, think about moving the club quickly and smoothly, while staying balanced and maintaining good technique. Take your time between each swing, reset, and then repeat for five reps. It might seem simple, but you're giving your nervous system an opportunity to practise producing movement at a higher speed—which is something that many golfers simply don't train.

Here's a Playlist with over 100 videos of strength and power exercises for golfers