why you need to start strength training: the clock is ticking!
Strength training isn’t just for athletes or bodybuilders- it’s critical to healthy aging and maintaining peak physical performance, especially for golfers. As we age, we face an inevitable decline in muscle mass, strength, and power, vital for maintaining mobility, reducing injury risk, and sustaining performance on the golf course.
Research shows that after the age of 30, adults can lose as much as 3-8% of muscle mass per decade, a condition known as sarcopenia. This decline accelerates even more after the age of 60. If left unchecked, this loss of muscle mass can lead to:
- Reduced Muscle Strength: Muscle strength can decrease by 1.5% per year by age 50, and this rate doubles after age 60.
- Loss of Power and Speed: Power, which is the ability to exert force quickly, declines at about 3-4% per year after age 40. This loss of power directly impacts your ability to generate clubhead speed and drive the ball farther.
- Increased Injury Risk: Sarcopenia, combined with a reduction in joint stability and balance, dramatically increases the risk of falls and injuries. This is especially dangerous for golfers, as poor strength and power can lead to compensatory movements, resulting in overuse injuries.
For example, a study published in the Journal of Applied Physiology found that older adults who did not engage in strength training experienced a 40-50% loss of muscle mass by age 80, dramatically reducing their ability to perform basic activities of daily living, let alone maintain their golf game. Additionally, research from the Journal of Strength and Conditioning Research emphasizes that a decline in muscle power is even more dramatic than the loss of muscle mass, with older adults losing 30% or more of their power by the age of 70, limiting their ability to generate explosive movements like those needed in a golf swing.
the bottom line: you can't afford to wait
The longer you wait to start strength training, the more muscle mass and power you’ll lose, making it harder to regain and maintain performance both on the course and in daily life. Even with just 2-3 strength workouts per week, starting now can slow or reverse these declines, helping you stay strong, mobile, and injury-free well into your later years.
With that said, regarding golf, it’s undisputed that strength training improves performance and durability on the course and in life in general. But if you’re like many golfers I’ve met throughout my career, you might be unsure where to begin, especially if you’ve heard conflicting advice on the best way to strength train. Let’s break down fundamental principles of an effective strength training program that balances mobility, strength, and power- all while keeping injury risk low.
1. Prioritize Quality Movement First
Now, I believe it’s important to get yourself to the point where you can lift “heavy” (that’s relative) weights, but that’s not the place to start. My first goal with any golfer is to maximize their mobility, balance/stability, and body movement. A golf swing demands a high level of coordination between different body segments (ex. lower and upper body separation). If there are mobility restrictions, strength training alone likely won’t fix it. That’s why we typically begin with Functional Movement Training.
Two examples of functional movements are the Squat and Hip Hinge. Learning proper squat and hip hinge mechanics before beginning strength training is crucial because these fundamental movements build the foundation for safe and effective lifting. They ensure you protect your spine and minimize injury risks by reinforcing proper posture and alignment during various strength training movements.
Exercises such as the Hip Bar Hinge and the Box Squat are great starters to get your body acclimated to movements you’ll commonly see in strength training programs.
2. Emphasize Core Stability
Many golfers over-prioritize stretching and do not pay enough attention to core strengthening. Here’s the reality- stretching without developing core stability will likely get you nowhere. While stretching may make it easier to produce movement, core stability helps resist unwanted movement (the kind that gets your lower back in trouble!)
Exercises like the Dead Bugs and Pallof Presses are lesser known to untrained golfers, but are excellent for training core stability. In a strength training program, never skimp on core exercises. Aim to get 2-3 core exercises in every workout or stretching session.
3. Train the Full Body 2-3 Times Per Week
A full-body strength workout two or three times per week offers several advantages over traditional body part splits. Training all major muscle groups in each session stimulates muscle and strength gains more frequently. In terms of recovery, spreading the workload across your entire body allows each muscle group, connectives tissue, and energy system more time to recover between workouts. Aim to have 1-2 recovery days between workouts and even more if you jump into strength training for the first time.
And last, but certainly not least, full-body workouts are time-efficient. Most people don’t want to be in the gym 5-7 days per week! Training the entire body 2-3 times per week makes it easier for busy individuals to fit in practical training without spending too much time in the gym.
In each workout, you’ll want to train each of the following body parts and movements…
- Lower Body: Hip & Glute Dominant (ex. Kettlebell Deadlift)
- Lower Body: Knee & Quad Dominant (ex. Split Squat)
- Upper Body: Push (ex. Dumbbell Chest Press)
- Upper Body: Pull (ex. Cable Row)
- Core: Anti-Extension (ex. Front Plank) and Anti-Rotation (ex. Side Plank)
4. Prioritize the Hips and Glutes for Better Power
While I like squats for some golfers, they’re not particularly effective for strengthening the glutes for most. The glutes do most of the work in stabilizing and generating power in the golf swing. In addition, glute strength reduces the risk of lower back and knee injuries.
Most golfers respond well to hip and glute-dominant exercises. Exercises like Bridges and Kettlebell Deadlifts are staples of any FitGolf program and promote stability and power output in the swing, while more advanced, Single-Leg Deadlifts are one of the more effective exercises for promoting glute strength and greatly enhancing balance.
5. Incorporate Power Exercises
If you’ve lost distance, speed, and power and want to regain it, you must train with INTENT. While traditional exercises like deadlifts and squats are great for building strength, they’ll only get you so far in your quest to build speed.
To develop power, incorporate exercises like Kettlebell Swings, Squat Lifts, and Lateral Bounding. These movements train your ability to transfer force in a way that mimics the golf swing. Aim to keep these drills fast and explosive. Power is all about moving weight quickly.
6. Don't Overlook Recovery
Strength training stresses muscles, tendons, and joints. Recovery is crucial for feeling healthy on the course and remaining injury-free, particularly for older golfers. One of the best ways to aid recovery is to focus on soft tissue work, like foam rolling and mobility drills that keep the hips, shoulders, and spine moving well.
Foam rolling the hips, thoracic spine, and shoulders are great for reducing stiffness and aiding in recovery. Implement stretches such as Open Books, Half-Kneeling Hip Flexor Stretch, and the 90/90 Hip Rotator Stretch after workouts and recovery days.
7. Train for Longevity, Not Just Immediate Results
One of the biggest mistakes I see golfers make is chasing immediate results without considering the long-term effects. Adding too much volume or intensity too quickly can lead to injury, sidelining you from both your training and the course. Instead, take a gradual, methodical approach to your strength training. Focus on improving your movement patterns first, then layer on strength and power. Remember, strength training is a tool to enhance your performance, not to become the sole focus of your fitness routine. Train smart, and the results will follow.
8. Seek Professional Guidance if You're New to Strength Training
If you’re just starting out, the sheer volume of information available can be overwhelming. A certified coach or trainer will help you learn proper form and technique and create a program tailored to your specific goals, fitness level, and needs.
Learning the basics, such as the squat, deadlift, and other key movements, requires precision to avoid injury and maximize benefits. Without a solid foundation, you risk developing poor movement patterns that could lead to setbacks or imbalances. A fitness professional will ensure that you execute each exercise safely and efficiently while guiding you through progressions to maintain your training effect over time.
Additionally, a qualified trainer can help you adjust for personal limitations, such as previous injuries or orthopedic restrictions, ensuring that your program enhances your performance and long-term health. For beginners, investing in a few sessions is often the smartest step toward building confidence, preventing injury, and seeing long-term success in your strength training journey.
take the first step toward smarter strength training
Start strength training now if you’re ready to enhance your golf game, improve your overall fitness, and feel better! At FitGolf Performance Centers, we specialize in building customized fitness programs for golfers of all levels. If you’re ready to improve golf and how you feel, reach out today for a consultation and let us guide you toward better, healthier golf.
Contact us today to get started on a program specific to your unique needs!