🔘 The Silver Tees: Golf Fitness for Seniors

By Jim Penman

Jim is a 61-year-old golfer who lives in the North Atlanta suburb of Alpharetta. Originally from the UK, he settled in the Atlanta area over 20 years ago and currently plays regularly at White Columns Country Club.

Article 1: Competitions for "Average" Senior Golfers in Metro-Atlanta

I’ve always been a “sporty type.” Growing up in the UK, I gravitated toward racket sports and eventually played badminton at a reasonably high level in college. I dabbled in tennis and squash too, and could happily hit a ball or shuttlecock for hours on end. What I didn’t enjoy, however, was the training that was supposed to go along with these sports. Put me on a court any day—but ask me to jump on a treadmill or lift weights, and enthusiasm quickly faded.

When my racket-sports participation came to an end about ten years ago, it left a void that wasn’t easy to fill. At the same time, I started noticing changes in my golf game: less power, reduced flexibility, and that unmistakable sense that my body was gradually giving up distance I wanted to keep.

My first attempt to address this was hiring a trainer who had experience working with golfers. The benefits were real, but the scheduling and cost eventually made it unsustainable. After a few more false starts (and more than a few good intentions), I finally settled into a hybrid system that has now been part of my routine for the last three years. The results have been significant: I look better, feel better, and my golf game has absolutely benefitted – I typically hovered around a 9 or 10 handicap when I started this journey and no consistently live in the 5 to 6 range. A couple of times, I actually managed to get down into the low 4’s before reality and winter conditions kicked back in.

In this article, I’ll outline the two main fitness tools I rely on the most and describe the improvements I’ve experienced along the way.

Part 1 – Golf Forever Fitness Program (GolfForever - Golf Fitness Training Systems & Equipment)

Endorsed by Scottie Sheffler (whoever he is!), Golf Forever is a video-based training system I typically use 3 times per week. You can customize your workouts manually, but I simply log in and perform the two sessions assigned to me automatically each day.

The structure is consistent:

1. The Fundamentals (10–15 minutes)

   
   

   A warm-up session focusing on mobility, stretching, balance, and basic athletic movement. It prepares the body for the next part of the workout. I also save some of these routines as a means to prepare for rounds if I’m playing at my home course just a few minutes from the house.

2. Rotational Power (15–25 minutes)

   
   

   This is a more intense session. It incorporates weights, resistance bands, and, most notably, the Swing Trainer, a bar-and-elastic system unique to Golf Forever. The Swing Trainer is an optional purchase (around $200), but I’ve found it extremely useful and, frankly, great fun to use.

Platform and Costs:

The Golf Forever videos run on an App that can be accessed from a conventional Tablet or Smart Phone. I personally run it through an iPad and link to a large TV mounted in our little basement gym.

Initial equipment package + 1-year subscription to videos (w/current BF discount)

• Includes Swing Trainer and various other customizable items

• $259 - $299

Subscription for access to video programs thereafter  

•  $99.00/year                     

Part 2 – SuperSpeed Golf System (https://superspeedgolf.com/)

The SuperSpeed approach has gained renewed attention recently thanks to Padraig Harrington, who endorses the system and credits overspeed training with helping him hit the ball farther now, as a Senior Tour player, than he did in his PGA Tour prime. Their system recently underwent a major update, adding a sleek new app and supplementary training tools aimed at improving specific parts of the swing.

I should note, however, that I still use the older version of the system which has been around for years — just the classic training sticks and a simple (and inexpensive) speed monitor. You absolutely don’t need the newer bells and whistles to benefit.

How it Works:

Overspeed training is based on retraining your nervous system to swing faster. Sessions typically involve:

• swinging weighted clubs or training sticks

• performing mobility work

• completing specific drills designed to encourage maximum speed with less emphasis on control.

There are several competing systems out there — Rypstick, The Stack System, Speed Toad, etc. — so golfers should research what best fits their needs and budget. For me, SuperSpeed has been straightforward, effective, and easy to stick with.

Results: Does this sort of training actually work?

In my experience, the answer is a resounding yes — with one important caveat: the benefits fade quickly if you stop the training for any length of time.

Both mobility and speed gains accumulate steadily with consistent training. But if I pause for several weeks (something I’ve done more than once), I see the effects almost immediately: the swing-speed numbers on my monitor fall noticeably and this is backed up on the course as I see my drives lagging relative to the similarly aged buddies I play with regularly. Fortunately, the gains tend to return after a week or two of recommitment.

With all that said, after three years of mostly consistent effort, here’s what I’ve noticed:

• My swing feels freer and more athletic.

• My driver club speed drops into the mid 80’s MPH when I’m off the wagon but once re-committed for a few weeks, typically hovers in the low 90’s MPH; that equates to something like 20 yards of extra length off the tee.

• My body rebounds better from long practice sessions and consecutive rounds.

• I’ve regained some of the distance I assumed was gone for good.

• My general fitness, energy, and posture have all noticeably improved.

Bottom Line

Despite being 61 now, I still have ambitious goals for my golf game — one of these is taking a serious run at our Senior Club Championship next year. I’m spending time with our club Pro in an attempt to gain better technique and obtain more consistent ball striking. I’ve also made a few equipment changes to help me along. These investments alone however aren’t going to get the job done. I also need to maximize my distance off the tee and improve overall athleticism, which is where these fitness programs come in.

If you’re a senior golfer looking to improve your game — or simply feel better in everyday life — I can confidently recommend exploring golf-specific fitness. It won’t make you a tour pro, but it will give you the mobility, strength, and speed needed to play your best golf for many years to come.