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How to Improve Golf With Routine Strength Training at Age 55

Apr 29, 2012 | By Luann Voza
How to Improve Golf With Routine Strength Training at Age 55
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At any age, strength training increases the ease in which everyday tasks and activities can be performed. Everyday activities, as well as sports such as golf, place an increased demand on all participants, especially those over age 55. According to the American College of Sports Medicine, strength training provides many health benefits, including the prevention of muscle loss, in the senior population. Exercise programs geared toward improvements in muscular strength and flexibility benefit golfers from ages 55 to 75.

How to Strength Train to Improve Golf

Step 1

Build a strength foundation with upper-body free-weight training combining compound and isolation movements. Compound exercises such as bench presses and shoulder presses target chest, shoulder and triceps muscles. Isolation exercises including bicep curls, and triceps extensions work your bicep and triceps muscles. The American College of Sports Medicine recommends completing eight to 10 exercises, consisting of one set of 10 to 15 repetitions. Two to three weekly workouts will improve muscular strength -- the ability to exert force in one effort. Additional benefits include improved muscular endurance -- the ability to exert force in repeated efforts.

Step 2

Include lower body and core exercises for whole-body strength gains. Adding core and lower-body strength to upper-body strength enhances power -- the ability to generate force in the shortest amount of time. Perform squats and lunges to work lower-body muscles. Complete three to four sets of 12 to 15 repetitions. Start with no resistance, progressing to holding dumbbells while completing the exercises. Add crunches and leg lifts to improve the strength of your core muscles -- the abdominal and lower back muscles. Complete three to four exercises of 15 to 20 repetitions.

Step 3

Add functional training using whole-body movements to mimic sport-specific skills. Use a medicine ball to perform torso rotation movements for improved core strength. Kettlebell exercises involving controlled swinging movements strengthen muscles used in swinging a golf club. Start with smaller movement ranges, progressing to larger ranges of movement for exercises. Use your core and leg muscles to keep your torso stable while performing kettlebell exercises. Benefits of functional training include increased flexibility and decreased risk of injury.

Step 4

Exercise your rotator cuff muscles to prevent overuse injuries due to excessive swinging movements. Your rotator cuff muscles consist of your rear shoulder and upper-back muscles. Rotator cuff exercises can be performed with light dumbbells in a standing position. Stand with your arms out to the side with your elbows bent at shoulder height, holding light dumbbells in your hands. Move your forearms up and down while keeping your upper arms stationary. Complete three to four sets of 10 to 12 repetitions.

Tips and Warnings

  • Novice exercisers should seek instruction to learn proper form and exercise technique.
  • First time exercisers should consult a physician prior to starting an exercise program.

Things You'll Need

  • Free weights
  • Dumbbells
  • Medicine ball
  • Kettlebell

References

Article reviewed by Christine Brncik Last updated on: Apr 29, 2012

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