Golf Senior Strength
Designed specifically for golfers 55+. Maintain your game and improve your swing with joint-friendly exercises that build functional strength without strain. Focus on maintaining mobility, preventing common golf injuries, and building the stability needed for consistent ball striking well into your golden years.
Joint-friendly exercises
Fall prevention and balance
Maintain driving distance
Reduce back and shoulder pain
Improve consistency
Program Details
Who Is This For?
Week 1
Mobility & Core
Gentle mobility work and core strengthening for better rotation and stability.
35 min7 exercises
Cat-Cow Stretch
2 sets × 10 reps · Rest 30 sec
Seated Thoracic Rotation
3 sets × 8 each · Rest 30 sec
Bird Dogs
3 sets × 8 each · Rest 30 sec
Glute Bridge
3 sets × 12 reps · Rest 45 sec
Wall Angels
2 sets × 10 reps · Rest 30 sec
Pallof Press (Light)
3 sets × 10 each · Rest 45 sec
Standing Hip Circles
2 sets × 10 each · Rest 30 sec
Rest Day
Play golf or rest
0Rest Day
Active recovery
0Strength & Balance
Build functional strength and the balance needed for a consistent swing.
35 min7 exercises
Supported Squat
3 sets × 10 reps · Rest 45 sec
Step-Ups (Low Step)
3 sets × 8 each · Rest 45 sec
Seated Row with Band
3 sets × 12 reps · Rest 45 sec
Wall Push-ups
2 sets × 12 reps · Rest 30 sec
Single-Leg Balance
3 sets × 20 sec each · Rest 30 sec
Band Pull-Aparts
3 sets × 12 reps · Rest 30 sec
Gentle Rotation with Club
2 sets × 10 each · Rest 30 sec
Rest Day
Rest Day
Rest Day