Exercises for Senior Golfers: Stay Fit and Competitive With These 8 Exercises

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Exercises For Senior Golfers
Exercises for senior golfers are important. Targeted strength, flexibility, and balance exercises can help senior golfers enhance their swing technique, prevent injuries, and maintain a competitive level of play as they age. Incorporating leg strengthening, hip mobility, and core stability exercises into a senior golfer’s routine is crucial for continued success on the course.


Key Takeaways For Exercises For Senior Golfers

  1. Strengthening your legs contributes to a reliable swing. Improving hip mobility allows for a wider range of motion.
  2. These exercises help senior golfers maintain top form and enjoy the game at a high level. Staying active and dedicated can make your golf game thrive.
  3. Exercises for seniors are crucial for improving performance and preventing injuries. Key areas to focus on are feet/ankles for stability, legs for swing consistency, hips for mobility/rotation, core for power, and arms/shoulders for swing speed.
  4. Ankle exercises help prevent sprains and improve weight shifting during the swing. Building leg strength provides a stable base and prepares for longer rounds. Hip exercises allow better rotation and prevent back pain. Core exercises enhance rotation and power. Arm/shoulder exercises increase swing speed and mobility.

Importance of Senior Golf Exercises

The importance of incorporating golf exercises into your routine can’t be overstated when it comes to improving your senior golf game. As a senior golfer, it’s crucial to prioritize these exercises as they can greatly enhance your game and help prevent injuries.

Specifically designed exercises for seniors can have a significant impact on your overall performance on the course. One area that deserves attention is your feet and ankles. Strengthening these areas will provide a stable base for weight shifting during your swing.

Additionally, focusing on exercises that target your legs is essential for developing a sturdy and consistent swing. Building leg strength not only improves stability but also prepares you for longer rounds and multiple swings.

Another key area to consider is your hips. Good hip mobility and rotation are vital for a successful swing. Incorporating hip stretches and exercises into your routine can increase flexibility and prevent lower back pain.

Targeted Areas for Senior Golf Exercises

Improving your senior golf game requires focusing on specific areas of your body through targeted golf exercises. Here are the key areas you should concentrate on:

Feet and Ankles: Strong and stable feet are crucial for weight shifting during your swing. Weak ankles can lead to injuries and hinder your ability to stand and walk. Effective ankle exercises can prevent injury and improve stability.

Legs: Sturdy legs are necessary for a skillful and consistent swing. Building leg strength prepares you for long rounds and multiple swings, providing a stable base and preventing changes in your swing.

Hips: Good hip mobility and rotation are essential for a successful swing. By incorporating exercises and stretches that improve hip strength and rotation, you set yourself up for success on the golf course. Strong hips allow you to generate power and prevent lower back pain.

Core: Your core muscles play a vital role in rotation, reach, and power during your swing. Strengthening your core will significantly enhance your overall golf fitness.

Arms and Shoulders: These areas contribute to swing speed and mobility. By targeting the muscles in your arms and shoulders, you can increase your swing speed and gain more power in your shots.

Feet and Ankles: Stability and Injury Prevention

Strengthening and stabilizing your feet and ankles is crucial for improving stability and preventing injuries, especially for seniors who play golf. Your feet serve as the foundation of your swing, so it’s essential to have a strong and stable base. Weak ankles can increase the risk of sprains or fractures, which can greatly impact your mobility on the golf course.

Therefore, incorporating ankle exercises into your routine is highly recommended for injury prevention. One effective exercise is seated ankle rotations, where you rotate your ankles clockwise and counter clockwise. This exercise helps strengthen and stretch the ankle muscles. Additionally, you can try seated and standing calf raises to further enhance the strength of your ankle muscles. It’s also important to stretch your calves regularly as it improves ankle flexibility.

Legs: Building Strength and Stability

To improve your performance on the golf course, it’s essential to build strength and stability in your legs. By incorporating the following exercises into your routine, you can develop the functional strength needed for a successful round of golf:

  1. Squats: Strengthen your leg muscles and improve stability by performing squats with proper form. Begin with bodyweight squats and gradually increase resistance as you progress.
  2. Lunges: Work on your balance and leg strength by incorporating forward lunges, reverse lunges, and side lunges into your workout. Be sure to maintain proper alignment and control throughout the movement.
  3. Step-ups: Utilize a sturdy step or bench to perform step-ups. This exercise targets your quadriceps, hamstrings, and glutes, enhancing your overall lower body strength.
  4. Calf raises: Strengthen your calf muscles with calf raises. Stand on a step or ledge, raise your heels as high as possible, and then lower them back down.
  5. Balance exercises: Improve your stability and prevent falls by including balance exercises in your routine. Try standing on one leg, performing single-leg deadlifts, or using a balance board.

By incorporating these exercises into your fitness routine, you’ll develop the necessary leg strength and stability for a successful round of golf. Remember to warm up before each session and listen to your body to avoid injuries.


Hips: Mobility and Rotation for a Successful Swing

Improve your golf swing by focusing on the mobility and rotation of your hips. Your hips play a crucial role in executing a successful swing, so it’s important to prioritize their flexibility and strength.

Engaging in specific exercises and warm-up routines can help improve your hip mobility, allowing for a wider range of motion and a more powerful swing.

To enhance the mobility of your hips, incorporate exercises such as squats and lunges into your fitness routine. These movements target the muscles surrounding your hips and help increase their flexibility. Additionally, stretching exercises like hip drops and seated hip stretches can further improve the range of motion in your hips.

Core, Arms, and Shoulders: Enhancing Power and Mobility

As a senior golfer, it’s important to stay fit and competitive on the course. Improving the power and mobility of your core, arms, and shoulders can greatly enhance your golf swing. Here are some effective golf exercises that can help you strengthen and improve the mobility of these key areas:

  1. Plank exercises: Engage your core muscles by holding a plank position for 30 seconds to a minute. This exercise helps build stability and strength in your core.
  2. Shoulder rotations: Stand with your arms out to the sides and rotate them in small circles, gradually increasing the size of the circles. This exercise improves shoulder mobility and flexibility.
  3. Medicine ball throws: Stand with your feet shoulder-width apart and throw a medicine ball against a wall, using your arms and shoulders for power. This exercise helps develop explosive strength in your arms and shoulders.
  4. Resistance band exercises: Incorporate resistance bands into your workout routine to perform exercises like rows and shoulder presses. These exercises effectively target and strengthen your arms and shoulders.
  5. Push-ups: Strengthen your arms, shoulders, and core by performing push-ups on your knees or toes. This classic exercise is great for overall upper body strength.

By integrating these exercises into your routine, you can significantly enhance the power and mobility of your core, arms, and shoulders. This, in turn, will lead to an improved golf swing and better performance on the course. Remember to prioritize safety and listen to your body throughout your training.

1. Thoracic Rotation with Breathing Drill

This is an exercise that immediately improves rotation through the upper back (the thoracic spine).

The thoracic spine is one of the key areas that delivers rotation in the golf swing. If rotation in this area is limited, then you can expect:

  • A shorter backswing
  • Reduced power at impact
  • More back pain

Amongst senior golfers, this is the most common restriction I see in my assessments.

My favourite drill to improve thoracic rotation is shown in the video above. The great thing about this exercise is that you will experience an immediate and significant improvement in rotation, making it a great option to include in a warm-up before you play or practice.



Q: Why is exercise important for senior golfers?

A: Exercise is important for senior golfers because it helps improve muscle strength, flexibility, balance, and coordination, which are all important factors in maintaining a good golf swing and preventing injuries.

Q: Are there specific exercises for improving lower back strength for senior golfers?

A: Yes, there are specific exercises that can help improve lower back strength for senior golfers, such as back extensions, bird dogs, and deadlifts.

Q: How can weighted golf exercises benefit senior golfers?

A: Weighted golf exercises can benefit senior golfers by providing resistance that helps strengthen the muscles used in the golf swing. This can lead to improved swing speed and distance.

Q: How often should senior golfers perform golf exercises?

A: The frequency of golf exercises for senior golfers will depend on individual fitness levels and goals. However, it is generally recommended to perform golf exercises at least 2-3 times per week for optimal results.

Q: Can golf exercises help with overall fitness and well-being for seniors?

A: Yes, golf exercises can help improve overall fitness and well-being for seniors. Regular exercise, including golf exercises, has been shown to have numerous health benefits, such as improving cardiovascular health, reducing the risk of chronic diseases, and enhancing mental well-being.

Can Seniors Benefit from Dynamic Stretching Exercises for Their Golf Swing?

Can seniors improve their golf swing with flexible golf swing exercises? Absolutely. Dynamic stretching exercises designed to increase flexibility and range of motion can greatly benefit seniors looking to enhance their golf game. Engaging in these exercises regularly can help seniors maintain proper posture, increase clubhead speed, and reduce the risk of injuries during their swings.


Age should never be a barrier to staying fit and competitive on the golf course. By incorporating these targeted exercises into your routine, you can improve your swing technique, flexibility, strength, and balance. Strengthening your legs will help you achieve a reliable swing, while improving hip mobility allows for a wider range of motion.

These exercises are designed to keep you in top form, allowing you to enjoy the game and play at a high level, regardless of your age. So, get out there, stay fit, and keep swinging! As ALWAYS please seek medical advise before attempting any of these exercises !

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