Golfers Over 40: Get Your Power Back

If your golf drives aren’t flying as far as they used to, you are not alone. Many golfers over 40 notice a drop in distance, but it’s not just getting older. With the right approach, you can regain lost power and start adding yards to your drives instead of losing them.

Why Distance Declines After 40

Age can bring a variety of changes in the body that affect your golf swing:

Decreased Mobility

Lifestyle factors can contribute to decreased mobility as we get older. Sitting for extended periods, working at a desk, or general daily stress can cause chronic tightness, especially in key "golf muscles" like the hips and thoracic spine. This stiffness limits rotation and follow-through, reducing swing speed and overall power. Incorporating targeted stretches and mobility drills can help counteract these effects.

Loss of Strength

Muscle mass naturally decreases with age, especially if you are not regularly challenging your body. Building strength through full-body compound movements like squats, deadlifts, and lunges helps generate more power in your swing and maintain overall athleticism.

Reduced Stability

A stable core is critical for a powerful, consistent swing. As core stability declines, energy from your lower body does not transfer efficiently through your swing, leading to reduced distance and less control. Targeted core stability exercises can help restore this connection, allowing you to generate more power and maintain better control throughout your swing.

Poor Swing Mechanics

Over time, years of ingrained swing habits combined with age-related mobility loss can create inefficient movement patterns. These patterns reduce distance and increase the risk of injury. Targeted strength, mobility, and stability training can help correct these issues and maximize your performance.

How to Fix It: The 4 Key Golf Exercises

The most effective way to regain distance is through a structured golf fitness routine that targets four essential areas:

Strength
Focus on lower body and core strength. Strong hips, glutes, and legs generate more power in your golf swing and help increase driving distance.

Example Exercise: Stiff-Leg Deadlift – Hold a dumbbell or barbell and hinge at the hips with a slight bend in the knees. Lower the weight down your legs, then return to standing, keeping your back flat. Perform 3 sets of 10–12 reps.

Starting Position

Finishing Position:

 

Power
Build golf-specific power with explosive movements to add speed and distance to your drives.

Example Exercise: Medicine Ball Slam – Lift a medicine ball overhead and explosively slam it to the ground, engaging your core and hips. Perform 3 sets of 6-8 reps.

Starting Position

Finishing Position

 

Stability

Improve balance and stability with exercises that activate the core and lower body. A stable base allows proper weight transfer through the golf swing for more consistent, powerful shots.

Example Exercise: Wall Squat Rotations – Hold a wall squat position with your back against the wall, rotate your torso side to side, reaching your arms to each side. Perform 3 sets of 10–12 reps per side.

Starting Position

Finishing Position

 

Mobility

Enhance mobility in the hips, shoulders, and thoracic spine. Increased rotation improves swing mechanics and can boost driving distance.

Example Exercise: Open Book Stretch – Lie on your side with knees bent and stacked, extend your top arm straight, and rotate it across your body toward the floor, opening your chest. Perform 3 sets of 10–12 reps per side.

Starting Position

Finishing Position

 

Quick At-Home Golf Fitness Plan (MWF)

Instructions:
To get the most out of this golf workout program, it is important to follow the exercises in the order listed. Each exercise targets key areas for golfers: strength, power, stability, and mobility in a structured sequence. This plan includes 3 strength days and a daily mobility routine to get the most out of the week. 

Monday - Lower Body and Power

• Medicine Ball Slam- 3 sets of 6 (Rest 60-90 sec)

• Stiff-Leg Deadlifts- 3 sets of 12 (Rest 60 sec)

• Kettlebell Box Squat- 3 sets of 15 (Rest 60 sec)

• Resistance Band Rotation- 3 sets of 8 (Rest 60 sec)

Wednesday - Upper Body 

• Alternating DB Press- 3 sets of 10 (Rest 60 sec)

• Resistance Band Rows- 3 sets of 10 (Rest 60 sec)

• Resistance Band Pull Down – 3 sets of 12 (Rest 60 sec)

• Standing or Kneeling Woodchops – 3 sets of 10 per side (Rest 60 sec)

Friday - Full Body and Stability

• Wall Squat Rotations – 3 sets of 10 per side (Rest 60 sec)

• Hip Bridges – 3 sets of 15 (Rest 60 sec)

• Single-Leg Deadlifts – 3 sets of 12 per leg (Rest 60 sec)

• Pallof Press- 3 Sets of 8 reps per side (Rest 60 sec) 

 

Daily Golf Mobility Routine

Add this at the start or end of each workout to improve range of motion, reduce tightness, and support your swing.

• Thoracic Extensions – 3 sets of 30 seconds

• Elephant Walks – 3 sets of 30 seconds

• Thoracic Rotations – 3 sets of 10 per side

• Open Books – 3 sets of 10 per side

• Pigeon Stretch – 3 sets of 30–45 seconds per side

 

Regain Your Distance with The Golf Fitness App

If you’re ready to take your golf game to the next level, the Golf Fitness App is your complete solution for improving performance on the course. The app provides structured golf-specific workouts, including strength training, core stability exercises, and power-building routines, all designed to help golfers swing generate more clubhead speed.

With The Golf Fitness App, you can train anytime, anywhere, follow personalized programs, and track your progress. Whether you’re looking to regain lost distance, improve your swing, or enhance your overall athleticism, this app gives you the tools to build strength, power, stability, and mobility—all essential for better performance on the golf course.

All programs are built custom by: Jacob Molnar, a Titleist-certified golf fitness instructor and World Long Drive competitor.