If you aren’t getting stronger, you are getting weaker. This statement is true once you reach age forty.
That is generally when the condition known as sarcopenia, or age related loss of muscle and skeletal tissue, begins.
The only way to offset this condition is with strength training.
The problem is, most golf fitness programs seem to focus on exercises that won’t build muscle or increase bone density.
Instead, these programs focus on exercises that mimic the golf swing in some way, usually with some type of core rotation.
Senior golfers are particularly vulnerable to such programs.
They feel that most of their issues have to deal with reduced flexibility and mobility. Therefore, they tend to gravitate toward training that involves some stretching and mobility work.
Why? It’s generally much easier to do those exercises than to engage in a legitimate strength training program.
Yes, we all lose flexibility and mobility as we age. However, it is much harder to lengthen those shortened muscles, and improve joint mobility through just stretching.
This is just the nature of aging as we are subject to wear and tear throughout our lives.
On the other hand, it IS fairly easy to increase strength if you haven’t trained for a considerable period of time.
And, a proper strength training program will help improve your range of motion.
In the past I’ve discussed the big compound movements, such as the barbell squat, deadlift, bench press and overhead barbell press.
This year I will turn 57, and after a year of effort, I’ve made the determination that the squat is no longer an exercise that my back can tolerate consistently.
I’ve had a low back issue for nearly twenty years, and now and then, the disc will herniate.
Therefore, I found a replacement exercise known as a Bulgarian Split Squat. This exercise can be done without a loaded barbell, and it is a fantastic exercise for training the legs.
I’ve also swapped out the overhead barbell press. I either do an incline bench press or a seated dumbbell press instead.
I’ve also cut back on the deadlift as well. I used to train quite heavy with this, with the goal of a 400 pound deadlift. Now, I only train it with lower weight and higher reps.
Some people may not be able to perform a full deadlift, but there is still the rack pull for training the lower back, hamstrings and glutes with a smaller range of motion.
In other words, there really is no excuse for older golfers to avoid strength training.
My goal is to still be able to play at an advanced age, barring a major illness or injury.
Gary Player, one of my idols, is still actively playing at age 87.
While he never did serious strength training like I am discussing here, he has been a fan of push ups, single leg squats and core work.
I would argue that he might’ve been able to squeeze a few more yards off the tee if he had trained with heavier weight at one time.
Tiger Woods is a pretty good example in this regard. In spite of his back and knee issues, he can still get that driver club speed up to around 120 mph.
My guess is that if he keeps alot of his muscle mass, he’ll be able to be quite competitive into his 70s, barring more back issues.
With all this in mind, if you want to get back some of that lost distance, get your butt into the gym and start training.
And, if you are not sure where to start, consider my fitness coaching program (scroll to the bottom of the coaching page).
Now, get to work!
