Get Body Ready For Golf After 60

Get Body Ready For Golf After 60: Exercises To Save Strokes

Get Your Body Ready for Golf After 60: Exercises to Save Strokes

(SAVE Strokes Fitness Guide – Over 60 Edition)

Get body ready for golf after 60, but as we age, our bodies need extra care. Strength, balance, and flexibility don’t just help your swing—they protect your joints, improve endurance, and keep you playing the game you love. Here’s a safe, effective routine tailored for golfers over 60.

🟡 1. Gentle Dynamic Warm-Ups (Before Every Round)

These warm-ups loosen stiff joints and prepare muscles for smooth swings. Do them for 5 minutes before your round or range session.

Torso Rotations

Sit or stand tall, arms across chest.
Rotate slowly side to side, keeping motion controlled.
10–12 reps.
Why: Warms up spine and improves safe rotation.

Seated Leg Extensions

Sit on a chair, extend one leg forward until straight.
Hold briefly, lower slowly.
10 reps per leg.
Why: Activates quads and improves knee stability.

Arm Circles

Stand tall, arms out to sides.
Make small circles forward, then backward.
10 reps each direction.
Why: Keeps shoulders loose for a full backswing.

🟢 2. Core Stability (2–3x per Week) – Get Body Ready For Golf After 60

A steady core helps maintain balance and reduces lower back strain.

Modified Plank (Knees on Floor)

Rest on forearms and knees, body in straight line.
Hold 15–30 seconds.
Why: Builds gentle core strength without stress.

Seated Side Bends

Sit on a chair, hold a light ball or no weight.
Slowly bend sideways, return to center.
8–10 reps each side.
Why: Strengthens obliques for safe rotation.

Pelvic Tilts

Lie on back, knees bent.
Tighten abs, flatten lower back into floor.
Hold 3 seconds, release.
10 reps.
Why: Supports lower back and improves posture.

🔵 3. Lower Body Strength (2x per Week) – Get Body Ready For Golf After 60

Strong legs support balance and help maintain distance on shots.

Chair Squats

Sit on edge of chair, stand up slowly, then sit back down.
8–10 reps.
Why: Builds leg strength safely.

Step-Ups

Step onto a low, sturdy step or curb, then back down.
8 reps per leg.
Why: Improves balance and strength for walking courses.

Glute Bridges

Lie on back, knees bent, feet flat.
Squeeze glutes, lift hips gently.
Hold 2 seconds, lower slowly.
8–12 reps.
Why: Activates glutes—the power behind your swing.

🟣 4. Flexibility & Mobility (Daily or Post-Round) – Get Body Ready For Golf After 60

Stretching prevents stiffness and helps maintain a fluid swing.

Seated Hamstring Stretch

Sit on edge of chair, extend one leg forward.
Reach gently toward toes.
Hold 20 seconds per leg.
Why: Loosens tight hamstrings, improves posture.

Wall Shoulder Stretch

Stand facing a wall, hands at shoulder height.
Gently lean in, stretching chest and shoulders.
Hold 20 seconds.
Why: Maintains shoulder mobility.

Neck Rotations

Sit tall, slowly turn head side to side.
Hold each side briefly.
5 reps each direction.
Why: Relieves tension, improves rotation comfort.

🔴 5. Balance & Focus (Daily or Pre-Round) -Get Body Ready For Golf After 60

Improving balance and calmness reduces fatigue and shaky swings.

Single-Leg Stance (Hold Chair for Support if Needed)

Stand on one leg, hold for 15–20 seconds.
Switch sides.
Progress by letting go of chair briefly.
Why: Trains balance for steady swings.

Heel-to-Toe Walk

Walk in a straight line, heel touching toe each step.
10–15 steps.
Why: Improves coordination and stability.

Breathing Relaxation

Inhale deeply for 3 seconds, exhale for 5.
Repeat 5 cycles.
Why: Lowers stress and sharpens focus before shots.

Our Take:

For golfers over 60, the SAVE method—Speed, Alignment, Visualization, Execution—isn’t about chasing power at all costs. It’s about keeping your body healthy, balanced, and mobile so you can enjoy the game for years to come.

⚠️ Important: Always consult your doctor before beginning new exercises, especially if you have health conditions or haven’t exercised regularly.