Why Do Golfers Need to workout?

If you want to continue hitting the ball farther, moving better and playing pain free after 40, you need to train your body for golf.

Most golfers over 40 spend hours working on swing mechanics while ignoring the physical side of the game. While technique matters, the truth is that if your body becomes tight, weak and less explosive, your swing will suffer no matter how many range balls you hit.

That is where golf fitness training becomes essential.

The right golf workout plan can help you:

• Increase golf swing speed
• Improve mobility
• Reduce injury's 
• Maintain strength as you age
• Improve consistency on the course

In this post, I’m going to break down some of the best exercises golfers over 40 should include in their golf fitness routine to improve mobility, strength and rotational power.

 

1. Banded Dumbbell Row

A strong upper back is critical for maintaining posture and generating power in the downswing. 

How to Perform:

1. Attach a resistance band to a low anchor point.
2. Wrap the band securely around a dumbbell.
3. Stand facing the anchor point with your feet shoulder width apart.
4. Hinge slightly at your hips and hold the dumbbell.
5. Row the dumbbell toward your body, then lower it slowly with control.

Benefits for Golfers:

• Improves posture
• Builds upper back strength
• Supports rotational control
• Helps Increase swing speed.

 

2. Banded Medicine Ball Rotations

One of the biggest reasons golfers lose distance as they age is reduced rotational power.

The Banded Medicine Ball Rotation helps train explosive rotation while also improving stability and sequencing throughout the golf swing.

How to Perform:

1. Attach a resistance band slightly above waist height.
2. Hold the band in one hand and a medicine ball in the other.
3. Step away from the anchor point to create tension.
4. Rotate your torso while moving both the band and medicine ball together.

Benefits for Golfers:

• Improves rotational explosiveness
• Builds golf specific core strength
• Develops better sequencing
• Helps increase club head speed

 

3. Medicine Ball Slam and Press

If you want to maintain power after 40, you need to train explosiveness.

Most golfers only train slow strength exercises and completely ignore power training. The Medicine Ball Slam and Press is one of the best ways to develop full body power.

How to Perform:

1. Hold a medicine ball and get into a quarter squat.
2. Rise up onto your toes, then slam the ball into the ground.
3. Catch the ball as it comes up.
4. Immediately perform a chest pass slam straight out in front of you.

Benefits for Golfers:

• Improves full body power
• Develops athleticism
• Builds explosive speed
• Improves upper and lower body coordination

 

4. Alternating Dumbbell Press

As golfers get older, shoulder stability and upper body strength become increasingly important. The Alternating Dumbbell Press helps build pressing strength while forcing the core and shoulders to stabilize throughout the movement.

How to Perform:

1. Press one dumbbell upward while keeping the other near your chest.
2. Slowly lower the dumbbell back down.
3. Repeat with the opposite arm.
4. Focus on controlled movement throughout the exercise.

Benefits for Golfers:

• Improves shoulder stability
• Builds upper body strength
• Enhances core control
• Reduces muscular imbalances

 

Strength and Power Training Become More Important with Age

One of the biggest myths in golf fitness is that golfers over 40 should avoid strength training.

In reality, strength and power training become even more important as you age.

The goal is not bodybuilding.

The goal is to:

• Maintain mobility
• Preserve muscle mass
• Improve rotational power
• Reduce injury risk
• Continue generating swing speed

When done properly, golf fitness training can help golfers continue improving well into their 40s, 50s and beyond.

 

Stay Consistent to See Results

These exercises work together to improve mobility, rotational power and overall golf performance.

The key is consistency.

You do not need 2-hour workouts or complicated training plans.

Most golfers over 40 can see major improvements from:

• 3 workouts per week
• 45-minute sessions
• Consistent mobility work
• Structured strength and power training

Done consistently, this style of training can completely change how you move, feel and perform on the course.

If you want a structured routine like this, check out The Golf Fitness App Here: