The necessity of strength training for healthy aging are becoming far more understood and accepted in the general public. This is a great step, as it can be quite literally life changing for health and function as we age. This is the case whether we want to just stay as fit and healthy as we can in a general sense, or we want to keep our golf game as good as possible.
Loss of muscle, strength, power, and speed tends to be a slow creep from about age 30 to 45. It’s happening, but slowly. After this it seems to accelerate. The good news is that whether you are 25 or 85, you can make huge progress from your current position and reap the benefits.
A common misunderstanding is that you need a lot of time to workout, or access to a gym to make it worthwhile. Nothing could be further from the truth. Adding just a few minutes at home sprinkled throughout the week is a massive step up from not doing anything. It doesn’t even need to be that hard! In this routine I am using adjustable dumbbells, which can be acquired on Amazon in a variety of different options. Dumbbells last forever, making them a great LONG TERM INVESTMENT IN YOUR HEALTH.
The following program is designed to take about 15 minutes, and to be done 3 times per week.
I have arranged the exercises into pairs. Each exercise in the pair focuses on a different group of muscles. This allows us to save a lot of time.
After doing a set of a strength training exercise and fatiguing a group of muscles, we need to let them recover before fatiguing them again with another set(s). Rather than doing nothing and just waiting for this group of muscles to recover, we can work on a different group of muscles during this period, allowing us to get more done in the same amount of time. You will still need a little bit of rest between each exercise, but it is still far more time efficient than the alternative.
1A) Split Squat
Perform 5 to 10 split squats on one leg, take a short break if needed, then perform 5 to 10 on the other leg. If you find split squats very difficult, you can hold onto something for assistance. Holding a golf club / pole in one hand makes it easier to balance and you can push with your upper body for a bit of assistance. You can also use a chair or counter top.
After doing a set of split squats on each leg, take a short break if needed, then perform 5 to 10 push-ups. The video shows 3 difficulty levels, progressing from easiest to hardest. Choose a variation that allows you to do somewhere between 5 and 10 reps, with the last couple of reps being difficult. Most people are better off choosing an easier version and doing the reps with good technique. Your body should be in one straight line, and your nose, chest, and hips should reach the bottom position at the same time.
This is one set complete. Repeat the sequence 1 or 2 more times.
2A) Hip Hinge
Perform 8 to 12 Hip Hinges.
Take a short break.
2B) Single Arm Row
Perform 8 to 10 single arm rows. Repeat on the other arm.
This is one set done. Perform another 1 to 2 times.
3A) Calf Raise
Perform 8 to 12 calf raises on one side. Take a short break, then repeat on the other leg. If this is too difficult, perform them on two legs at the same time. If it is too easy you can hold a weight in one hand while performing them.
3B) Kneeling Rotation
Perform 8 to 10 rotations in each direction from your knees. Go light on these so you can keep your arms extended all the way out in front of you.
This is one set complete. Repeat another 1 to 2 more times.
I advise doing this routine 3 times per week, on non consecutive days.
The rep ranges provided are just a guide. The main thing is that the end of each set is difficult. If you can use heavier weights over time, that is great. If not, you can add reps, sets, or find ways to make the exercises harder.
On each exercise, do the lowering phase under control, and accelerate the weight forcefully on the lifting phase.
It is very valuable to also perform mobility training and power training.
If you would like to see a program that blends mobility, power, and strength training, and you want to work out from home with dumbbells or bands, check out the Fundamentals Program on the Fit For Golf App.
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