Golf With Your Friends: Debunking Golf Fitness Myths for Golfers Over 35
Golf is often seen as a leisurely sport, but any golfer over 35 knows that maintaining your game requires more than just swinging a club. Fitness plays a crucial role in performance, longevity, and injury prevention. Unfortunately, there are plenty of myths surrounding golf fitness, especially for those who aren’t in their 20s anymore.
If you want to keep playing golf with your friends for years to come, let’s separate fact from fiction and give you the real scoop on golf fitness.
Myth #1: Golf Doesn’t Require Strength Training
The Truth: Strength training is essential for golfers.
A common misconception is that golf is purely about technique and doesn’t require much physical strength. While it’s true that skill is crucial, strength training is just as important—especially for golfers over 35.
Building muscle helps stabilize joints, improves balance, and enhances power in your swing. According to the Titleist Performance Institute (TPI), strength training can lead to longer drives and reduced injury risk (source).
What to Do Instead
Focus on functional strength. Squats, deadlifts, and core exercises can improve golf performance.
Train rotational power. Medicine ball throws and cable rotations mimic golf swing mechanics.
Strengthen stabilizers. Resistance band work and balance exercises prevent injuries.
Pro Tip: Want a golf-specific strength training program? Check out our video library of golf workout routines.
Myth #2: Flexibility is More Important Than Mobility
The Truth: Mobility is the real game-changer.
Many golfers stretch before their rounds, believing that flexibility will prevent injuries and improve performance. While stretching has benefits, mobility is what truly matters.
Flexibility refers to how far your muscles can stretch, but mobility is about how well your joints move through a range of motion. Golf swings require hip mobility, thoracic spine rotation, and shoulder stability, all of which are more about mobility than just static flexibility.
What to Do Instead
Incorporate dynamic stretching. Leg swings, torso rotations, and shoulder circles prepare your body better than static stretching.
Do mobility drills. Try cat-cows, thoracic rotations, and hip openers to improve movement quality.
Use a foam roller. Self-myofascial release can reduce tightness and improve range of motion.
Looking to improve mobility? See our video library for mobility drills the pros use.
Myth #3: Cardio Isn’t Necessary for Golfers
The Truth: Golf requires endurance, and cardio helps.
Some golfers think cardio is only for runners or cyclists. But have you ever played 18 holes walking the course? If you fatigue by the back nine, your game will suffer.
Good cardiovascular fitness helps with focus, endurance, and recovery. Walking the course burns around 1,500-2,000 calories (source).
What to Do Instead
Low-impact cardio is best. Swimming, cycling, or brisk walking improve endurance without stressing joints.
Interval training boosts stamina. Short bursts of activity (e.g., sprints, jump rope) improve heart health and energy levels.
Consider HIIT workouts. A mix of strength and cardio can improve your fitness in less time.
Need a golf endurance plan? Schedule a Strategy Call for a custom plan.
Myth #4: Aging Means You Have to Accept Golf Injuries
The Truth: Smart training and recovery prevent most injuries.
It’s easy to blame age for lower back pain, shoulder issues, or knee discomfort on the course. But while aging does slow recovery, injuries are usually due to poor movement patterns, overuse, or lack of strength.
What to Do Instead
Improve your posture. A strong core and good spinal alignment reduce stress on your lower back.
Strengthen stabilizing muscles. Weak glutes and poor hip mobility contribute to back pain.
Recover smarter. Foam rolling, proper hydration, and restorative sleep help prevent injuries.
Struggling with pain? Schedule a Treatment Call to address your issues immediately.
Myth #5: You Can Skip Recovery if You Feel Fine
The Truth: Recovery is just as important as training.
A rest day isn’t lazy—it’s essential for muscle repair, flexibility, and avoiding burnout. Many golfers over 35 push through pain, but that leads to chronic injuries and decreased performance.
What to Do Instead
Prioritize sleep. Aim for 7-9 hours to support muscle recovery.
Use active recovery. Light stretching, walking, or yoga keeps muscles loose without overtraining.
Listen to your body. If you feel tightness or fatigue, adjust your training.
Want to learn the best recovery techniques? Contact us to schedule a Treatment Call so that you prevent injuries and feel your best.
Final Thoughts: Golf With Your Friends—Pain-Free and Stronger Than Ever
The next time you hit the course for a round of golf with your friends, remember that fitness matters at any age. Strength training, mobility work, cardio, and recovery all contribute to keeping your body in top shape.
By debunking these common myths, you’ll improve your game, reduce injuries, and play at your best for years to come.
Need Help with Golf Fitness?
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Keep playing, keep improving, and most importantly—enjoy golf with your friends!
