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.

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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!


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!

Lifetime Membership + Onboarding - GOLFWOD

Lifetime Membership + Free Onboarding

Regular price$299.00
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The ONLY place to get Lifetime Membership & Work with the Team with our #1 Membership Package 💰

With the Complete Golf Fitness Membership you get:

Lifetime Access to the GOLFWOD APP 📱

Onboarding, Support & Accountability with the Pro Team 🏆

Unlimited access to all GOLFWOD Ebook Resources 💪

10% Discount on all GOLFWOD Merchandise 💰

Access to the Strongest Movement in Golf🏌🏽‍♂️

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!

Wave goodbye to subscription fees and dive into a world of golf and fitness improvement. Get Lifetime access to:

📈 TEAM Onboarding: Work with the GOLFWOD Team to align all of your goals, preferences, strengths and weaknesses for amazing progress.

🏌️ Unlimited Access: Explore hundreds of hours of workouts, covering Break 90, Break 80, +10mph speed, over 50's, Jnr Academy, Beginners, Daily Work Out, and more.

🔗 Program Navigation: Seamlessly switch between programs via the user-friendly App.

💪 Free Members Bundle: Get our Nutrition eBook, Mobility Manual and Program insight for Free to save big and see even more progress!

📖 Free GOLFWOD Handbook: Instantly download your exclusive GOLFWOD Handbook, your secret weapon for golf mastery.

📱 Instant App Access: The App is customized for you; simply log in and start your golfing journey.

📊 Track and Assess: Continuously monitor your workout history and self-assess your progress.

🤝 Access to GOLFWOD Community: Join a thriving golfing community, share insights, and connect with fellow enthusiasts.

🆘 24/7 Support: Enjoy round-the-clock assistance from our dedicated support team.

Add the Nutrition eBook and Mobility Manual to your Cart and your discount will be applied.

You can get a Free Trial, Monthly Membership, 3 Month Membership and Annual Membership via the Apple or Google App Stores with immediate access, just hit the links and GO! When you go Lifetime, we create your account and set you up for unlimited access with ZERO Subscriptions so no further payments. This is your commitment to a life of Golf and Fitness!

Already subscribed but want to upgrade? Email us at now to get a unique discount code and lock in for life!

Note: This is not a free trial. Membership activates within 12 hours, and we handle your app account setup. This is a one-time, non subscription 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.