Stay Strong and Play Long

It all starts with a proper golf fitness training program

As we age, strength, mobility, and balance become even more important—especially if we want to keep enjoying the game we love. That’s why The Golf Fitness App offers simple and effective golf fitness plans for golfers of all ages.

In this post, we will walk you through a series of safe and effective golf exercises for seniors—including how to perform each one properly and why it matters for your golf game and long-term health.

Golf Exercises for Seniors

Improve your rotational power and stability 

1. Band Follow-Through Rotations

Why it works:
Improves hand speed through impact, helping you generate more clubhead speed and distance.

How to do it:

• Get into your golf posture.

• Anchor a light resistance band around a pole 

• Grip the band with both hands as if holding a club.

• Rotate through impact zone focusing on speed
  

Reps: 3 sets of 6 per side

 

Starting Position

Finishing Position

2. Single Arm Rotational Row

Why it helps: Increases upper body strength while also improving rotation through the spine

How to do it:

• Stand in a split stance holding one dumbbell out to your side

• Take your other hand and place it on a chair or bench for support

• Pull the dumbbell towards your ribcage while slightly rotating your torso
  

 

Reps: 3 x 10 per side

Starting Position

Finishing Position

 

3. Dumbbell High Row

Why it helps: Improves address posture (Learn more about common golf posture flaws)

How to do it:

• Stand with feet shoulder-width apart, holding a dumbbell in each hand.

• Hinge slightly at the hips so your torso leans forward (about 30–45°), keeping your back flat.

• Let the dumbbells hang in front of you with palms facing your body.

• Pull the dumbbells up toward your upper chest or shoulders, elbows flaring out wide.

• Focus on leading with your elbows, squeezing your shoulder blades together at the top.
  

 

Reps: 3 sets of 15 reps (use light weight)

Starting Position

Finishing position

4. Pallof Press

Why it helps: Increases core stability and improves swing consistency (This is one of the best golf core exercises there is).

How to do it:

• Attach a resistance band (or cable) at chest height.

• Hold the handle with both hands at your chest. Step away to create tension.

• Slowly press your hands straight out in front of your chest. 

•  Keep your shoulders down and resist any rotation

• Bring your hands back to your chest with control. That’s one rep.

 

Reps: 3 sets of 12 reps per side

Starting Position

Finishing Position

 

Final Tips for Senior Golfers:

• Increase power, stability and strength through a full range of motion. 

• Prioritize mobility and improving posture 
  

• Add rotational exercises 

Conclusion

With the right golf fitness training plan, you will move better, feel stronger, and keep your swing sharp for years to come. Stay consistent and you will see the results. 

Looking for a custom-built golf fitness training program?

Join The Golf Fitness app to get access to a variety of multi week golf fitness training programs. Developed by Jacob Molnar, a Titleist certified golf fitness instructor and a competitor in the World Long Drive Tour.

👉 Click here to get started