Is Strength Training Really Worth It in Your 50s?
Wondering if strength training is really worth it now that you are in your 50s? The short answer is yes. Here is a plain look at what lifting weights can do for your muscles, bones...
What used to work isn't adding metres now
If your game's gone backwards and you don't know why, it's not your swing.
What's holding your game back? It's the body behind it.
- You've lost 10 or 15 metres off the tee and you're hitting from further back than you used to.
- Your lower back is tight or aching by the back nine.
- You've stiffened up, your turn's gone, and you can't rotate like you once did.
- You put in work at the gym and none of it shows up on the course.
- A niggly shoulder or elbow keeps flaring and interrupting your run of golf.
- You run out of gas over 18 and your last few holes fall apart.
- Your playing partners are out-driving you and you're not sure how to close the gap.
Why now matters
Speed and rotation don't come back on their own.
Here's the part most golfers don't hear. Clubhead speed is trainable at any age, but mobility and power fade every year you leave them alone, and your back and shoulders quietly pick up the slack.
- Clubhead speed is trainable at any age, but only if you actually train for it.
- The mobility you keep now is what lets you keep making a full turn later.
- Strength protects your back, shoulders and elbows from the loads a golf swing puts through them.
- Staying powerful now is how you're still out-driving players half your age in twenty years.
- The golfers who play their best into their 60s and 70s are the ones who started before they had to.
Every season you wait is a season of shorter drives and a body working harder for them.
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Physiotherapy
"I keep getting niggles, and they take longer to settle."
We screen your body like an athlete's, find what's limiting your turn and what's overloading your back, and clear the niggles before they cost you a season.
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Strength & conditioning
"I've lost power and I don't know how to get it back."
We build the ground force and power that actually turns into clubhead speed, with the heavy lifting coached and safe so your body can handle it.
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Personal training
"I don't know how to train for golf."
Your weekly 45-minute session is one on one with a physio, built around your body, your swing limitations and your speed numbers.
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Dietetics
"I run out of energy over 18."
A dietitian in your corner to fuel the training, manage your weight and keep your energy steady from the first tee to the last.
In expert hands
Led by physiotherapists, backed by elite sport.
Golf Strong is led by Andrew Wild, former Head Physiotherapist at the Sydney Swans Academy, and delivered by a team of AHPRA-registered physiotherapists, strength coaches, an exercise scientist and an accredited practising dietitian. The same approach that keeps professional athletes performing and on the park, built for your swing, your body and your weekends on the course.
- AHPRA-registered physiotherapists
- Strength & conditioning coaches
- Accredited practising dietitian
- Former Head Physio, Sydney Swans Academy
The Wild Physio Fitness teamNeutral Bay, Lower North Shore
The transformation
A proven 12-week program to play your best golf in years.
You won't just hit it further. You'll feel stronger and freer every round.
"I've lost distance and I don't know why."
"I'm carrying it past my old markers again."
"My back's cooked by the back nine."
"I finish 18 feeling strong."
"I can't turn like I used to."
"My rotation's back and my swing feels free."
"The gym never did anything for my golf."
"I can watch the speed climb on the radar."
"I figured I'd just keep getting shorter."
"I'm out-driving players ten years younger."
How it works
Three steps to a longer game
No guesswork and no signing up to something you're unsure about. Starting is simple, and you'll know exactly what happens next.
Step 1: Book your assessment
A physio-led session to screen your movement, your rotation and your swing limitations, and to clock your baseline swing speed on the radar so we know exactly what we're building from.
Step 2: Start your 12 weeks
One 45-minute 1:1 physio-led session and two small-group strength sessions a week, a dietitian check-in every few weeks, plus speed work on the SuperSpeed sticks, all built around your numbers.
Step 3: Watch the number climb
We re-test your swing speed through the block so you can see the progress, then you roll into ongoing membership at the same rate and keep the distance you've built.
The 12-week program
The Golf Strong Program
A 12-week golf performance program, physio-designed and built around your body and your swing. It starts with a full assessment and a baseline swing speed reading, then real coaching every week. This is not a gym membership, it's a plan and a coach.
$230$150per week for 12 weeks
$80 a week less than the standard rate, and the bonuses below are on us.
What is included every week
- One 45-minute 1:1 physio-led coaching session
- Two small-group strength sessions
- Speed work with SuperSpeed speed sticks and swing speed radar
Plus, yours free with the program
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Free access to the Glute Group or Big & Strong app, our online training program
$7 / wkfree -
Your Body Bible: Pro Edition, the 400+ page evidence-based guide
$39.99free -
Wild Eats: the entire recipe collection, 14 recipe books
$125.99free
That is over $165 in ebooks, plus free app access, included at no extra cost.
You leave your first session with a strength and nutrition plan built for your body, and a coach who already knows your history.
No lock-in beyond your 12 weeks. When you finish, most members continue on our ongoing membership at a discounted rate per week, so your training and support never stop.
Your 1:1 physiotherapy sessions may be claimable on your private health extras. Check your level of cover with your fund.
Start with your initial consult
Week one of your program. Choose a time that suits you.
The team
Meet the practitioners
Physiotherapists, strength coaches and a dietitian working under one roof. Read each person's background before you book.
Nicholas Dang
Physiotherapist & S&C Coach
Science-based physiotherapist and strength and conditioning coach, with a special interest in knee pain and ACL rehabilitation.
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Andrew Wild
Director & Physiotherapist
Founder of the clinic and former Head Physiotherapist at the Sydney Swans Academy. Elite-level care for every age and stage.
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Nick Hay
Personal Trainer & Exercise Scientist
Focuses on reducing injury risk while building genuine athletic performance and physical capability.
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Charlie Abra
Accredited Practising Dietitian
Helps you navigate behaviour change and build healthier eating habits that actually last.
View profileGolf Strong FAQs
Answers to common questions about training for golf and getting started.
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Absolutely. Most of the people we work with play for the love of it and want to keep playing well for decades. You don't need to be chasing a handicap, you just need to want more out of your body on the course.
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No. We stay out of your technique, that's your coach or pro's territory. We build the strength, mobility and speed behind the swing, so the work you do with your coach has a better body to work with.
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That's exactly why the program is physio-led. We assess your back first, build around it, and coach every lift so you're getting stronger safely rather than risking a flare. For a lot of golfers, this is what finally settles the back down.
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It's trainable, and we measure it so you're never guessing. How much depends on where you're starting and how consistently you train, so we won't promise a magic number. What we will do is show you your baseline on day one and re-test it through the block so you can see it move.
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No. We start from wherever you are and build. The assessment sets the right starting point for your body.
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They're the tools we use to train and measure clubhead speed. The SuperSpeed sticks train your body to swing faster, and the radar clocks the number so every session is tracked against your baseline, not a feeling.
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No referral needed. You can book your assessment directly.
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It's $150 a week for the 12-week block, down from $230. There's no lock-in beyond the 12 weeks, and you can roll into ongoing membership at the same rate if you want to keep building.
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Most golfers feel freer through the turn within the first few weeks, and because we re-test on the radar you'll have numbers to back up what you're feeling as the block goes on.
Straight answers for golfers
