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I'm a 48 year old male and currently carry a .4 index. I started playing at ~18 and caught the bug in a big way. I've long been a student of the swing, but I always relied on my natural athleticism (and youth) to allow me to get my body to perform. I typically run +1 to 1 here in Wisconsin at my home course, and I've re-built my swing twice before this year. But I'm definitely getting older, and I had never lifted weights or committed to a work-out regimen in my life. So, in May, I committed to getting into the best shape of my life by 50. For the past 7 months I've been going to a personal trainer for 1x1 sessions 2-3 times a week, and I have coupled that with re-building my swing. Even in this short period, my results have been extraordinary.  

I'm posting because I'm interested in how other folks have approached golf-directed fitness - particularly tied back to their age and golf instruction. The pros all do it. But I don't really know any other golfers who are specifically dedicating their fitness to their golf...

Here's what I've been doing (in a nutshell): warm-up is fairly static in structure - ~12 minutes of dynamic stretching and range of motion work. We concentrate a LOT on upper thoracic mobility as the differential between shoulder and hip turns is a power driver. We also work extensively on pelvic mobility with emphasis on the flexors, as well as hamstrings and basic glute activation. Several of these are one-legged in character. My favorite is the spiderman stretch with an overhead reach to really open the upper back.

From there, we work on lots of lower body big muscle groups. Squats, lunges, dead lifts - and all the variations of those. We also work on a full spread of upper body - presses, rows, pull-ups... Everything is superset against the opposite motion or a complementary motion. So incline bench barbell presses are set against rows of some type. Big lower body lifts are set against upper back mobility. EVERYTHING is done with an eye on form and a neutral spine drives the process. We also do a LOT of core work and develop explosiveness through the range of motion. A number of med ball exercises, broad jumps, box jumps, TRX.. Two weeks ago, I invited my teaching pro to join me at a workout so my trainer and golf pro could directly engage on what we're working on. It was terrific. 

In addition, I've added some supplements. Creatine to help muscular development. A good one-a-day vitamin as well as additional D3, Zinc/Magnesium, Selenium and Omega 3.

Bottom line: while not yet concentrating on cutting fat, I'm down a belt size to 33 and up 12 pounds to 192. I'm using my glutes like I never have before and I finally understand what it means that the golf swing is built from the ground up. My 7-iron swing speed is up to 93 mph from 90 mph. And, while my speed is up, the golf swing feels easier and more natural than it ever has. I find all of this remarkable.

While I am a wonkish golf guy and love to study the swing, I'm NOT a data hound. I'm not chasing metrics. So while my swing speed is up, what has been most fascinating to me is that by getting my body more tuned for the swing, the swing is simply easier.

I'd love to hear what others are doing. I'd also love to understand how many folks would consider pairing instruction and fitness if given the option.

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My deal as far my golf swing is concerned, is when I practice, I practice actual golf shots. I practice, play, or other wise do something with a golf club every day. This keeps my swing/stroke in shape, and consistent. I have physical issues (bone repairs) that rob me of precious distance, so I have to maintain what I have. 

Now, one of the more important aspects about playing golf, imo is keeping one's legs in the best shape possible. I walk most of my rounds, pushing a trolley. My bag, and trolley wegh around 55, to 60 pounds guessing.

I also do alot of general hiking, with significant elevation changes when ever possible. Any where from 2 to 5 miles,  3 or 4 times a week. More in summer months. This also helps with my personal cardio health. One of my favorite practice routines is to take a 6i, and hit balls while walking across a dry lake bed, which is anout a 5 mile round trip. Really thin lies out there. 

I don't due any weight lifting, other than what might need to be done as far as normal chores around the homestead might require. That said, I can still muscle a 120lb generator around as needed. 

The main thing for older golfers is to stay as active as possible to maintain what they have, or at least slow down any losses due to aging. We all know that age will eventually win out, and rob us of our quality golf game. 

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Welcome @albatross2 to TST.   It sounds like you've covered all of your bases for fitness.   I'm jealous that I haven't taken the time as you to get into better shape.   I try to do some yoga almost every day but it seems like it's not quite enough.     You'd think with my wife as a yoga instructor and a nutritionist that she'd motivate me but alas..

Again, welcome to the site.

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@OP, I figure the routine you are in will work well for you.  In my early thirties I hurt my back, so I began lifting weights to strengthen it. I am now 44, and I have been a novice weight lifter for over a decade.  To my delight, I have found that just the stuff I had already been doing (which is heavy on core of course) has been great.  I do not know what the official line is on training to extend your golf-life TM.  But at our age, obliques, latissimus, abdominal, and lumbar muscles are central to avoiding injury.  They just so happen to also be important to golf.  I recommend focusing on those.

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On 1/2/2019 at 8:15 PM, albatross2 said:

I'm a 48 year old male and currently carry a .4 index. I started playing at ~18 and caught the bug in a big way. I've long been a student of the swing, but I always relied on my natural athleticism (and youth) to allow me to get my body to perform. I typically run +1 to 1 here in Wisconsin at my home course, and I've re-built my swing twice before this year. But I'm definitely getting older, and I had never lifted weights or committed to a work-out regimen in my life. So, in May, I committed to getting into the best shape of my life by 50.

Yes, you are an optimist 😊. Good luck!

Edited by mrjohnsmitt

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I'm 67 and to date have done nothing, sadly, to increase my athletic ability, (I'm 5'11" @ 185 lbs.). I put a thread here on TST about increasing swing speed and several fitness programs have been recommended. Why I didn't do this years ago I don't know, I guess work, family, etc. just ate up all my time. Well now I'm retired so I have no excuse. Today I ordered a golf fitness book from JoeyD Golf, we'll see how it goes. I have joined gyms in the past but after a month or two I stop going, I find it very boring plus I have had three back surgeries so lifting weights is out of the question.

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Impressive! We're the same age. It's a no brainer that I should do that too. I doubt I could afford a personal trainer with the golf fitness knowledge that can work around my schedule. However you're inspiring me to do something, which is way better than the absolute nothing that I am doing now. Baby steps.  

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I have not been on this forum for awhile so I thought I would share a few things. I am 69.5 and along with golf still play volleyball, and Pickleball and do at least one of these  every day. I have always worked out, but at 48 I made some big changes in my  workout routine. Despite what we would like to believe : Age does matter. I quit lifting  heavy weights and  starting doing more mobility, strength, and balance training. I have never looked back. I have committed to the idea of muscle integration, replacing muscle isolation ( heavy weights)I am not saying this is for everyone and for those who get satisfaction and results from lifting I say continue, but  for the aging body there are trade offs. Golf is a dynamic sport  that relies on all muscle groups working together and it is my belief that we should train it that way.

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