golf fitness & mobility for the over 50's

Play better Golf, for Longer whilst feeling Great!
Looking after your body is the best way to play more golf and better golf!

If you start to lose Flexibility, maybe pick up some aches and pains, don't move like you used to... Golf gets more difficult.

And it's hard enough already! So time to take action.

This Golf Fitness and Mobility program is designed for those of us over 50 and will absoultely help you bring freedom of movement, speed and energy back into your game!

Simple follow along movements at low intensity to help you move with ease, improve balance and stability and give your Golf Swing the arc needed to see some great results.

Play more Golf and play better Golf, let's get started.

over 50's
Program focus

Beginner to Intermediate, Progressive 12 week Golf Fitness Program focusing on Mobility, Core, Stability and Rotation.

Mobility and Stretching elements throughout the week to help you move better and more freely.

PGA Drills & unique Practice Sessions to match to your Workouts for seamless progress in your Golf Swing.

All Tracked with your unique Golf Fitness Handicap!

Full movement demos, coaching and support available in the GOLFWOD APP.


Keep it up!! Absolutely love the periodization of shifting focus across the season/year long with mini-portions building up to testing or 1RMs. Also love variation in exercises keeping it interesting and variability of equipment used.

Jeff K, USA

Took a month off from playing or even swinging a club… but focused on functional and asymmetrical movements with my workouts. Played my first round of 9 holes today after the break and shot a PR! Thank you for your effort in putting out quality content that has benefited me greatly!

Will T, USA
over 50's
EVErything you need to know!

12 Week Program split into 3 x 4 week blocks.

Beginner to Intermediate & 20-45 Minutes per session.

Minimal Equipment to Start - Bands or Cables only before Free Weights in Level 2.

3 Days of Workouts per Week with 2 Days of Flexibility & 1 Day of Drills and Practice.

Track and improve your performance in the Gym and on the Course!

SAMPLE Workouts

1.1 Workout

Activations - 3 Rounds

10 Banded/Club Good Mornings

10 Lateral Bounds

10 Switch Stance Torso Rotations (both 5 each side)

Rest as needed between Rounds

Stability - 3 Rounds

18 Split Stance Vertical Row (9 each side)

12 Reverse Lunge into Crossover Rotation (6 each side)

6 Single Leg Rotational Jumps or Sprinter Step Ups (3 each side)

Rest 60 Seconds between Rounds

Speed - 6 Rounds

6 Step to Rotational Press (3 each side)

3 Squat Jumps

Rest 30 Seconds between Rounds

WOD - 3 Rounds For Time

12 Deadlifts

12 Sit Ups

12 Push Ups

200m Run/Row or 500m Stationary Bike

Challenge Score: 7 Minutes


Appreciate your workouts, tips and level of detail with each explanation that you provide. Anytime I’m on the range or course, I always suggest your app as an alternative to lessons or a coach!

Brian T, USA

These workouts are absolutely superb! The app subscription has been worth every penny!

David F, AUS

I’ve added 20 yards to my drives in 6 weeks and feel better than ever, no more low back pain. Would recommend to anyone!

Tim D, CAN
about the app

Bespoke design with incredible user experience!

Unique Golf Fitness Handicap workout tracking system!

Workouts, Drills, Flexibility, Range Sessions and more!

Full Screen Video Movement Demos, Coaching as well as the GOLFWOD Team on hand.

High Level Support, more and more updates and closer to the goal than ever before:

To be the #1 Golf Fitness and Performance Platform in the Game!

Time to get on Board!

Annual App Membership - GOLFWOD

Annual App Membership

Regular price$199.00
Tax included. Shipping calculated at checkout.

Save $50 on your Annual App Membership with NO subscriptions! You get unlimited access to all of our programs, features and so much more.

Focus on your chosen program and have the App help you navigate straight to that but that is not all you get - with our App membership you get unlimited access to ALL of our Programs and can change any time, or progress through the Levels to become your best!

You will immediately get the GOLFWOD Handbook as a free download and access to the app created for you - all you have to do is login and follow your program!

Save Time, follow a plan AND Play Your Best Golf Ever with GOLFWOD!

No Free Trial is included, please head to the app stores if this is what you are looking for. App membership will be live and accessible within 12 Hours of purchase and we will always aim for this to be as quick as possible.

When purchasing and using this product, you are accepting the GOLFWOD terms and conditions of use. Please refer to them for details or contact us directly.


No. When you purchase this membership there are no additional fees and you get access to all current and future programs as well as the Drills, Warm Ups, Practice Sessions and more.

You don't need to. This is a one time purchase not a subscription, so your App Membership will run for 1 year and never charge you again whilst you make a huge amount of progress!

Not specifically, because you don't need one! We have spent thousands of hours with individuals on both Fitness and Golf and have put everything into these programs. Not sure if you're on the right track? Change Program, go to the daily, contact the Team... Either way, we always have what golfers need to get to their best!

We have programs starting from zero equipment all the way through to advanced Strength and Conditioning Programs. Choose the Program for you with what you have access to and never look back!

You have 3 elements in the App - the Golf Fitness Handicap you score straight after your workouts, the GOLFWOD Total to test and set new high scores for our 5 point Golf Fitness Test and Track My Swing so you can upload your on course progress too! Get into the app, use the Handbook and never look back.

If you're consistent and follow the Program, absolutely yes! We have thousands of Golfers around the world making huge progress and we know you can do it to! Feel like your struggle, use the community element of the app to talk to other golfers and the GOLFWOD Team to get right back on track and crushing your goals.

Yes, but not here. This purchase is in line with our Terms and Conditions but if you want to trial the App, head to the App Stores and get a 7 day free trial now!

Annual APP Membership + Onboarding - GOLFWOD

Annual APP Membership + Onboarding

Regular price$299.00
Tax included. Shipping calculated at checkout.

Get your Personalised Golf Season Training Plan with the #1 Golf Fitness App and make even more progress with our proven Pro's Team Onboarding!

Our best ever Onboarding Process includes your short and long term Training Recommendations, PGA Swing Analysis, Flexibility & Recovery Advice, Nutrition and how to bring it all together to create your ideal Time and Lifestyle Balance!

It's simple - hit purchase, work with the Team, have your entire Season planned out so you can enjoy genuine success on and off the Course!

Save Time, get the Plan you need AND Play Your Best Golf Ever with GOLFWOD!

No Free Trial is included, please head to the app stores if this is what you are looking for. The Onboarding Process including App membership will be live and accessible within 24 Hours of purchase.

When purchasing and using this product, you are accepting the GOLFWOD terms and conditions of use. Please refer to them for details or contact us directly.