MIND & BODY
STRONGER
for longer
There’s scientific proof that fitness and longevity go hand in hand. Gavin Groves explains how senior golfers can maximise both
By GAVIN GROVES
This November, Gary Player turns 90. Still active, still training and still proof that fitness and longevity go hand in hand. His milestone is a reminder that age doesn’t have to be a barrier – and that golfers at any stage can invest in their bodies to keep enjoying the game they love.
With spring having arrived, it’s the perfect moment for senior golfers to follow that example, reset their routines, and start building strength, mobility and endurance for health and performance.
THE CASE FOR SENIOR GOLF FITNESS
Training later in life improves far more than health markers – it enhances your game too. A consistent, directed programme can:
- Add distance to your drives by building leg and core strength.
- Improve consistency and accuracy through better balance and stability.
- Reduce fatigue so you finish strong on the back nine.
- Lower injury risk by keeping muscles and joints resilient.
- Boost confidence on the course and in daily life.
Simply put: the fitter you are, the more enjoyable and sustainable your golf becomes.
IT’S NEVER TOO LATE TO START
Starting a training journey in your 50s, 60s or 70s is not only possible, it’s also powerful. Research shows that resistance and mobility training at any age increases muscle strength, bone density and joint health. Seniors who begin exercising often see improvements in posture, energy and even confidence within weeks.
The key is direction. Training should be purposeful, progressive and ideally guided by a qualified trainer who understands golf and senior health needs. Oversight ensures safety, reduces risk and ensures every session counts.
PRACTICAL FITNESS PRIORITIES FOR GOLFERS
- Mobility keeps the swing fluid.
- Strength – especially in the legs and core – supports power and stability.
- Balance and stability improve control and prevent falls.
- Endurance ensures you can walk 18 holes without fading.
A SPRING RESET PLAN
If winter slowed you down, start simple:
- Two 30-40 min strength/mobility sessions per week.
- Daily 10-min stretch routine focused on hips, shoulders and spine.
- Add walking or light cardio to build stamina.
- Track small wins – extra energy, fewer aches, longer drives.
Remember: it’s about training like you, not like anyone else. Progress comes from consistency, not intensity.
FIVE EXERCISES FOR SENIORS
1. Side-lying open books
- Lie on your side, knees bent, arms extended in front of your chest.
- Slowly rotate your top arm across your body, opening the chest like a book.
- Two sets of 10 reps each side should be a good start.
Benefit: Improves thoracic mobility for better shoulder turn and reduced stiffness.
2. Squats (bodyweight or supported)
- Stand with feet shoulder-width apart.
- Sit back into a squat, keeping your chest tall and knees aligned, as if you were sitting onto a chair (you can actually do this).
- Use a chair for support if needed.
Benefit: Builds leg strength and endurance for more powerful swings and easier course walking.
3. Resistance band rows
- Anchor a band at chest height.
- Pull the handles back with elbows close to your body, squeezing shoulder blades together.
Benefit: Strengthens the upper back and arms, improves posture and stabilises the scapulae (shoulder blades).
4. Balance holds
- Stand on one leg near a wall or chair for safety.
- Hold for 20-30 seconds, then switch sides.
- Progress by closing your eyes or adding light arm movements.
Benefit: Improves balance, stability and co-ordination – critical for consistent ball striking.
5. Standing banded single-arm chest press with rotation
- Anchor a resistance band behind you.
- Press forward with one arm while rotating the torso toward the pressing side.
- Control the return slowly.
Benefit: Builds rotational strength and power, directly improving distance and control in your swing.
Spring is the season of renewal. For senior golfers, it’s the ideal time to commit to fitness – not only for health, but also for enjoyment, performance and longevity in the game.
Whether you’ve been active for years or are considering your very first structured programme, the message is simple: it’s never too late to start, and with the right direction, you’ll be stronger for longer.
About the author
Gavin Groves graduated in biokinetics from the University of Pretoria in 2007 and started working as a golf fitness professional at the World of Golf. A year later, he started his journey with the Titleist Performance Institute. He is also an AA-member of the PGA of South Africa. He joined the University of Pretoria's High Performance golf programme in 2013. In 2018, he moved to the DP World Tour, while he also counts numerous past and present Sunshine Tour professionals as clients. He has been the full-time fitness consultant of the GolfRSA National Squad since 2017 and worked with some of the best SA amateur golfers.
Gavin Groves graduated in biokinetics from the University of Pretoria in 2007 and started working as a golf fitness professional at the World of Golf. A year later, he started his journey with the Titleist Performance Institute. He is also an AA-member of the PGA of South Africa. He joined the University of Pretoria's High Performance golf
Gavin Groves graduated in biokinetics from the University of Pretoria in 2007 and started working as a golf fitness professional at the World of Golf.
A year later, he started his journey with the Titleist Performance Institute. He is also an AA-member of the PGA of South Africa. He joined the University of Pretoria's High Performance golf
programme in 2013. In 2018, he moved to the DP World Tour, while he also counts numerous past and present Sunshine Tour professionals as clients. He has been the full-time fitness consultant of the GolfRSA National Squad since 2017 and worked with some of the best SA amateur golfers.
About the author
Dr Kirsten van Heerden represented South Africa at swimming and holds a PhD in sport psychology. She has worked and travelled extensively within high performance sport for more than 15 years. She has authored a book, Waking From the Dream, on the challenges athletes face when they retire from elite sport. In her podcast ‘Behind the Dream’ she talks with some of the world’s best athletes about the ups and downs of being a professional athlete. She is also the founder and chairperson of Girls Only Project – a non-profit company focusing on women in sport issues. She is in private practice at Newton Sports Agency.
About the author
Dr Kirsten van Heerden represented South Africa at swimming and holds a PhD in sport psychology. She has worked and travelled extensively within high performance sport for more than 15 years.She has authored a book, Waking From the Dream, on the challenges athletes face when they retire from elite sport. In her podcast ‘Behind the Dream’ she talks with some of the world’s best athletes about the ups and downs of being a professional athlete. She is also the founder and chairperson of Girls Only Project – a non-profit company focusing on women in sport issues. She is in private practice at Newton Sports Agency.
Dr Kirsten van Heerden represented South Africa at swimming and holds a PhD in sport psychology. She has worked and travelled extensively within high performance
sport for more than 15 years.She has authored a book, Waking From the Dream, on the challenges athletes face when they retire from elite sport. In her podcast ‘Behind the Dream’ she talks with some of the world’s best athletes about the ups and downs of being a professional athlete. She is also the founder and chairperson of Girls Only Project – a non-profit company focusing on women in sport issues. She is in private practice at Newton Sports Agency.
ED PIO RODA/USGA/PGA PROFESSIONAL CHAMPIONSHIP/GARY PLAYER
