I don’t go to the gym or really workout but I do some simply body weight exercises to maintain some strength and go for walks almost every day. But the biggest thing that helps me is routinely stretching every evening. I had a couple years where I was battling lower back pain and went to PT to fix it. I determined it all stemmed from not stretching my legs enough. Ever since then I religiously stretch and I’ve remained pain free. Exercise is important but I think the key truly comes down to flexibility.

Good to hear that you figured out the lower back pain. It's a common theme that I hear about preventing lower back pain...stretch properly and build up your core.

I’m looking to do something like this to help as well. I actually have a call scheduled today with a woman that specializes in golf fitness, so I’ll see what that’s all about, but I definitely need to do something.

There's a lot of options out there. Once you settle on one, please share an update. Good luck.

Seven days a week, I do about twenty plus minutes of exercises every morning to loosen my back, whether I play golf or not. First thing out of bed. Have been attending Physical Therapy two days a week and will continue that for another three weeks and will taper off to one day a week, just on Thursday. The exercises do help me loosen up and when I get to the course my PT has given me a swing exercise to help with my tempo. In retirement I only play golf on M/W/F. Wish I could walk, but out of the question. Just jump on the cart and go have some fun? With all the wind and cold weather, has not been a lot of fun lately. My core is strong since starting PT and the exercise program in October but the pain management in the back is still a priority. Exercise is very important and is a mainstay. Also, 800mg of Ibuprofen three times a day helps and an occasional epidural, as prescribed by my doctors. Plan on getting back to the gym on Tuesdays in a few weeks. Light work outs.

Hello Chuck Z, great to hear you're up and about. It seems that the 20 - 30 min mark is the preferred time to stretch and warm up. Funny thing for me, I usually end at 20, just can't muster up enough strength to hit the 30 min mark. Be well and keep it up!

The dog and I do a vigorous 20 minute walk every weekday morning, usually try to get another 20 minutes 3 times/week on the stationary bike. Some body weight exercises a couple times a week, nightly stretching while watching the tube. Unfortunately, no golf until March or April due to geography but try to swing the Orange Whip every now and then if it is not too frigid.

I guess one positive with having a down season is one can put more work towards improving fitness. Spring is just a few months away and you'll be ready...at least physically

I try for six days a week in the gym. I'm well past my mid 60's and started hitting the gym after some serious injuries in 2001. I was told to accept that I am partially handicapped but told the doc the only handicap I was concerned with is my GHIN. Once I was able to start golfing again I noticed the loss of flexibility so started working on stretching and core exercises, and really work on keeping a strong back.
Regardless of physical handicaps and age, we should all work on that if we play golf. I do a lot of rotational moves and try to keep my legs as strong as my body will allow. I try to hit the treadmill for 20 minutes before a round of golf, and then at the range warm up with wedges concentrating on a full turn for 15 minutes. Work my way up to a mid iron, a long iron or utility, and then the driver with about 5 swings each. Finish with a couple of chip shots and then it's go time. Also have a light protein breakfast before the range, and I bring a protein drink and plenty of water every round. My stamina is there for 18 holes, but the game still needs work. Always has and always will.
I feel pretty good about being able to keep up with all my buddies kids on the course. Don't hit it near as far as they do but when they say let's go for another 18, I'm all in.
Gotta love this game!!!

You have the routine down. I need to put in more work.

I hit the gym for strength training 4 days a week and try to get in two yoga sessions and one to two cardio sessions as well. Last year I started emphasizing core and rotational movements to try to help my game, and I do believe that it equipped my body to be able to take 100+ swings every day and shave 6 strokes off my handicap. To be honest, any type of fitness plan is better than nothing and general health should be your number one priority, but there are specific things that you can do to improve your golf game.

MyTPI has hundreds of videos available that you can use to augment or build your own regimen. If you don't know what you are doing, there are links within that site to help you find a TPI certified fitness professional to help you set up a program designed to help you work towards your goals. Either way, peruse the site and see if it's for you!

www.mytpi.com/exercises
https://www.mytpi.com/experts

Jon, I was going to say the PTI Videos are a great resource, and I have been using many here lately.
PT on the Hip Replacement, PTI exercises on the off days, weights, and stair stepper, and so on.
I hope to be in much better shape this year.

My obsession with having a high energy Aussie keeps me walking 5-7 hours a week (daily hour routine). But not near enough to keep me in golf shape beyond walking 18 holes.
I’ve worked with TPI instructors in the past to know what I need to work on, just haven’t taken it to a level of a religion. My back especially appreciates the various exercises. Some also relieved an ITB issue that PT didn’t resolve.
I’ve started a 90 day program with a TPI connected instructor to be serious about regaining the youth of my sixties. 2 differences in the approach. The program is not inexpensive and there are f/u sessions for the full 90 days. The instructor is available if I have questions. My 2 previous instructors did not present a program to monitor my results.
The price is less than what I spent on irons and hybrids this year, but enough for me to not waste the investment to see what improvements I can achieve this year. Starting with a goal of increasing 5-8 mph driver club head speed. If interested, the program is COR.
For those with enough personal motivation, Mike D has been posting instructional videos from TPI instructors that may work as well. There are options to using TPI workouts for one’s golf game, and all are better than just pounding balls at the range or bulking muscle mass at the gym. If the pros stress flexibility and core strength, good enough for me.

The resources are definitely there...just need to make the commitment.

I usually stretch and pop a couple of advil before a round. If that does not work, I have a drink at the bar and that usually does the trick. It is tough getting old!

Can you write me a prescription for that so that I can legitimize it to my wife?

JC. "It is tough getting old!" Ouch!!!!!! Not a term we seniors us. It is called "experience". Just sayin'. I take 800mg of Ibuprofen but it does not mix well with alcohol and not recommended. So I just drink water, lots of it and it works well. ha...ha...ha.. but then we have another issue...... my body is well experienced..... your day will come..... orthopedic surgeon, neurosurgeon, urologist, physical therapist, dermatologist, and the list goes on and on....... we keep them in business and they keep us on the course...... the circle of life......

I stretch first. Most of my warming up is active movement. Push ups, sit ups, planks, and lunges helps the body muscles wake up.

Unfortunately, I work out more often than I get to golf. Usually lift weights 3 days a week and bicycle a couple days per week. Only golf once a week if I'm lucky. I need to fix that this year.

Just direct her this forum

Goal back when I was 45 = play my best golf for the next 5 years. To do so, like others, began stretching for 20-30 mins every morning.
Hit the big 50 last year - with TTI looming and speed slowing down - decided to step it up and started Stack System with additional weight training. Organized some space in the garage for weights (bar and kettlebells) and bands.
Through these winter months, Stack has kept me loose and flexible. Not dramatic on the course speed yet (figure the cold isn't helping), but really surprised that I don't need as much pre-round range time to get loose. Also feeling the new strength from learning how to swing faster.
Looking forward to how the game progresses over the next 5 years.

Enjoy the journey!

Find a program and stick with it! Once things warm up, you'll be ready. Hopefully the atmospheric river didn't wash your courses away this past weekend.

All good down here, just gotta hang indoors for a while. Heard it wasn't quite as bad in NorCal, just windy. Couple more months and we'll be in the clear.

Exactly! Not much precipitation but the wind was howling! My home course is lined with large oak trees which can unexpectedly topple during strong wind, so as you can imagine, the course was shut down for everyone's safety. Good to hear that a few dry days in a row will get you back to playing golf.

I've recently (4 months) have started to focus on actual gym time mixed with flexibility training. I still loosen up at the course, and try not to go out cold. Before, I would just rely youth and normal activities. I have noticed a difference in my improved posture and swing control for sure. Reduced lower back pain, especially mid-round, has been the best improvement. Looking forward to seeing how the the changes move my game forward this year.

This is something I need to start doing. I don't have back pain but I don't feel like I have enough motion in my swing and it is going to catch up with me. At 44 I can still put it out there 290-300 but that is not going to last if I cant turn.

It's all about being proactive instead of reactive...your body will thank you

I am like many other people in this forum. Not much gym time even though I knew I needed to do more physical activities. This winter I have decided that enough is enough and decided to get in better shape. For me this had to start with getting my left knee replaced. I had pushed off the surgery for years. So this is the beginning of my journey of my "Commitment to Excellence".

1) Had knee replacement surgery in early December
2) Doing my PT as prescribed
3) Researched and found a TPI certified trainer
* Will start working with him as soon as I am released from surgeon
4) Signed up with Nerd Fitness to help me with my nutritional needs

Can't wait to start seeing how this changes not only my golf game but also my day-to-day life.

Good luck to everyone trying to get healthier and play better.

Step #1 - No more excuses!!!
Start small - think of a movement your body could make 20 years ago, and work on getting it back.
One of the best bits of advice I received when recovering was from my orthopedic surgeon 22 years ago. He said "We get paid to tell you your limitations, but feel good when we hear you blow through them."
He's retired now, but I wish he was around to help me with the numerical handicap!!!

Encouragement is a great motivator.

I workout 3-5 days a week. Body weight plus a tactical weight vest with a 20lb plate inside. I also row 4.5 miles in 30 minutes during lunch or do a 10 mile 30 minute stationary bike ride with the vest on. I do yoga for sports a couple of times a week.

We have a black Relax Sauna and I sauna 7 days a week once or twice a day for 30 minutes on high, then cold plunge for 3-5 minutes.

The day of my round, I get up 3 hours before my tee time. I stretch and use our Theragun Pro. They have a really good golf warmup routine that I select. It loosens up everything quite nicely and activates the core muscle groups. Sit in the sauna on low for 15 minutes to get the body warm. Eat breakfast, grab my sugar free hydrator mix, make 2 protein shakes (one for the front, one for the back) shower and head to the course. Warm up on the range for 30-45 minutes, roll some putts and head to the tee.

I probably seem crazy to some, but it’s not that bad

Been getting back into working out regularly. Row/strength training/body weight. Also regular go to Stretch Lab. Those sessions have been incredible.

I just posted about the Stretch Lab as well…absolute game changer…best money I spend outside golf…

I was a D1 ice hockey player, but at 54, two hips replaced, shoulder surgery, and back issues, I don’t “lift” like I used to…I do mostly resistance bands at home, set up to do while watching golf or hockey…I’ll do some kettle bell exercises or dumbbells, but not regularly, as well as the stationary bike…About a year after my second hip replacement, I did do the Stack swing system and it’s phenomenal…my swing speed was in the low 90s and now it’s about 105…I don’t need it any more than that or else I start getting other injuries, so it’s where I’ve settled…what I do regularly now is go to the StretchLab and have them stretch me…it’s unreal…game changer…I’ve done massages and accupuncture, and neither did anything for me, but the stretching is awesome…really helped to get flexibility I lost over the years and now I’m consistently getting 150-155 ball speed off the driver (TSR3)…I’ve never been in that range before.

I'm 68 and have been a runner as well as a golfer. In fact, I started playing golf to have something to do on my rest days. These days, I only race 2-3 times a year, so there is plenty of time of golf which I play 2-4 times a week. Besides running, I go to the gym for strength training twice a week. I also try to swing the Super Speedstick 3 times a week. Before my rounds, I like to stretch a bit and swing a heavy club since my home course doesn't have a range. So far, I haven't had any major injuries.

I'm 52yrs old and 6'3. I'll be honest I'm not in the best of shape at 352pds. I'm hoping golf helps me stay active and healthy, by getting out practice and playing. If I'm not doing either I plan to walk the grounds of my local golf course. I'm thinking about using the Golf Swing Trainer Aid. Has anyone tried this?