If you’re a golfer over 50, you may have noticed a decrease in distance, speed, or overall strength in your swing. As we age, we lose muscle strength, size, and performance. Research indicates an estimated 1-1.5% yearly decline in muscle strength! This condition is called Sarcopenia, the age-related loss of muscle mass, strength, and function. It typically begins around age 50 and progresses quickly as people get older.
Losing 1-1.5% of muscle strength per year from 50-70 can profoundly affect golf, and, more importantly, overall health and quality of life. Over 20 years, this gradual decline can lead to a total loss of up to 30% of muscle strength, impairing daily activities that we once performed effortlessly, such as climbing stairs, carrying groceries, playing with our grandkids, or even standing up from a chair.
Here’s the good news: regular exercise, especially strength training, can help slow or prevent sarcopenia.
Strength Training is crucial for aging golfers. Maintaining muscle strength is essential for generating power, promoting body control and consistency, and reducing the risk of injury. Incorporating strength training into your routine can preserve muscle function and improve your overall performance.
Unfortunately, most people who walk through our doors for the first time have never or are not regularly strength training. We assume most of you reading may in the same boat, so we make this video to help. If you’re new to strength training or want to return to it, the four exercises in this video are a great place to start. It covers upper and lower body exercises that generate great movement and power for your golf swing.
Add this workout to your routine 2-4 times weekly.
Download the 10-Minute Strength Routine for Golfers Over 50 Workout Checklist below for a written version of this workout. It’s a simple guide to help you follow along and refer back to all of the exercises later.