Bob Forman, MS – Exercise Physiology
Certified Golf Fitness Instructor, Author, Speaker

You love golf and you want to play it forever, especially now that you’ve retired or about ready to settle into retirement.  But your game isn’t quite up to speed like it used to be and/or your playing time has become limited due to an annoying ache that’s disrupting your ability to play.

It’s a scenario that’s all too common for the Baby Boom and Senior golfer, but one that can often times be addressed with a sensible golf fitness program.  Take it to the bank, a knowledgeable Golf Fitness Instructor (GFI) can work magic with the “seasoned” player in (re)gaining distance, improving playing performance and satisfaction, and keeping those nagging golf-related injuries in check.

As we age our bodies naturally change and there’s a perception that those changes, for the most part, will negatively impact how we feel and look.  We just assume that with each passing year we’ll get a little flabbier, lose some muscle tone, and slow down as part of the aging process.    

Granted, we will lose a step with each decade, but this assumption that the better years are behind us is bogus and one that research tells us isn’t necessarily true.  Most of the negative physiological changes that take place in our bodies are not from getting older, but are fueled mainly by the fact that we become less active.  It’s the inactivity that, above all, results in muscle weakness and tightness, an increase in body fat, and a reduction in cardiovascular function.     

These debilitating consequences have a direct effect on our ability and desire to perform a task like swinging a golf club or, for that matter, even going out and playing a round of golf.  The good news is that it’s all preventable!

Let’s be perfectly clear.  There is no quick fix and a little sweat equity is required.  There’s no magic pill or golf ball that will instantly change you into a better golfer overnight, but working with an experienced GFI will definitely optimize the physical makeover.  In doing so, safer and more productive outcomes will be realized sooner out on the golf course.  You’ll also feel better and be able to accomplish the activities of daily living with more ease.

Identifying your individualized starting point is crucial, however, and can only be accomplished with an up-front golf fitness assessment.  This physical assessment is non-labor intensive, takes about 20-minutes to administer and offers a unique body blueprint, if you will, that identifies your specific musculoskeletal deficiencies (muscle tightness, weakness and imbalances).  It is these deficiencies that impact swing mechanics, distance and playing performance, and are the triggers for both acute and chronic injury like low back discomfort.

It can’t be said enough how vital the golf assessment is and why, if you love to play this game, you need to seek out a GFI and get screened.  With this information in hand, you and your GFI can chart a course of action and develop a customized exercise program that will target the exact areas that need attention.

This will make for a much safer, more productive program.  Your time will be better managed and that equates to quicker improvements both on and off the golf course.  If consistent with the corrective exercise program, you should see and feel a difference within a few short weeks.

For older golfers the main focus for most will be on flexibility and range of motion.  I’ve worked with hundreds of Senior golfers over the years and the biggest problem is lack of mobility.  For some it’s upper body, for others it’s lower body, but for most it’s the entire body.  Inactivity, heredity and/or the neglect of a regular stretching routine are usually the main culprits.  It is amazing, though, what a little bit of stretching will do to overcome the tightness and limited range of motion most of these seasoned players present with during the initial assessment.  It’s also amazing how much influence this little bit of stretching will have on (re)gaining distance. 

Once the identified physical deficiencies have been improved, your supervised program should progress into golf-specific strength and balance exercises.  This again is essential for the golfer, especially middle aged and up, as it will help to offset much of the muscle loss that naturally occurs in both men and women as we age.  Special attention should be given to the lower body as a greater degree of muscle loss occurs in this area.  A dedicated strength component will help with lower body stability during the swing and is extremely beneficial for balance.  These two components are crucial for reducing the incidence of falling, as well, which is all too common among the Senior population.    

Sitting back and growing older gracefully is old school.  Today’s 70 is yesterday’s 50.  Baby Boomers and Seniors are more active today and doing things their parents would never have dreamed of at their age.  Playing better, healthier golf into the 5th, 6th, 7th, 8th, and even 9th decade is definitely one of those. 

If you want to re-gain the distance you once had, if you don’t want to ache the day or two after a round of golf, if you want to be able to bend down more easily to tee the ball up or pick it out of the hole (who needs those gadgets at the end of your putter?!), if you love the game and want to play it forever, you need to get yourself into a credible golf fitness program.  Find a certified GFI in your area and go through the golf fitness assessment and training.  No doubt, it’ll be the best investment you’ll make.


Static Hamstring Stretch

 One of the main factors for low back discomfort is tight hamstrings, which can also affect hip mobility in the golf swing.



Check with your physician before starting any type of exercise program.



A quality, customized golf fitness program will. . .
  • Enhance swing efficiency
  • Increase distance
  • Improve playing performance and satisfaction
  • Identify and correct golf-specific injury triggers

    All for much less than what another brand new driver that's going to "fix my game" would cost
click here for details


The golf exercises are going great.  I am hitting the ball the best I have ever hit it.  My back pain has gone away also. 
David R. 

more testimonials


If your Club or organization would like to host an informative golf fitness workshop, contact Bob at or 336-509-4610.

Bob came to my club and did a hour long session on the basics of his teaching and philosophy of fitness and how it relates to the golf swing and its performance.  My members thoroughly enjoyed the hour and wanted more.  I was impressed with his content and explanation.  My members were floored with his Q&A and his personal adaptation to their issues.  I was impressed with his interaction with attendants of the seminar.  If you are looking for someone to integrate your fitness program with the golf program, Bob is the guy to do it!  We will be booking Bob to come back to our club next spring.
Shannon Howell, PGA Head Golf Professional
Country Club of Sapphire Valley, Sapphire Valley, NC

"Bob Forman was fabulous!  He is a great presenter who shared some extremely valuable information related to how anatomical deficiencies such as: poor posture, flexibility, and balance impact our golf swing.  He not only shared what they are and how they impact the swing, but also demonstrated exercises to help correct them."
Ellen Gregory
EWGA-Wilmington, NC chapter

“Westchester is one of the Country’s largest private clubs with a membership that has high expectations for service and performance.  Bob Forman’s seminar on golf specific fitness and flexibility was extremely well received and motivated many of my members to begin a program of evaluation, exercise and follow-ups.  I highly recommend Bob for his knowledge, energy , and ability to connect with amateurs concerning golf fitness.” 
John Kennedy, Director of Golf
Westchester CC, 
Harrison, NY

Bob has a fantastic ability to understand and combine his expertise of the physical complexities of the human body with the PGA Professional’s trained eye with respect to the complexities of the golf swing.  Bob offers a refreshing angle that most amateur and professional golfers can understand and embrace.  Many times, a golfer will have physical limitations that prevents him or her from moving the way the PGA Professional is trying to instruct.  Bob can take the golfer’s weakest physical traits and focus a training program to better overcome those obstacles and allow the golfers to ultimately improve their swing. 
Dennis Nicholl, PGA Head Golf Professional
The Dunes Golf & Beach Club, Myrtle Beach, South Carolina


Functional Golf Fitness Training is a comprehensive player improvement resource for golfers of all ages and levels, teaching professionals and coaches.  
A great manual for golf teams as well.  

Dedicated chapters on:
- how to identify and correct the common physical deficiencies most golfers have that are impacting their swing and injury potential
- over 40 golf-specific exercises and drills

- preventing/alleviating the #1 injury in golf, low back injury
- how to fix the more common swing faults

Amazon reviews:

"Very clear explanations of causes and fixes for main physical deficiencies affecting golfers. Easy to follow instructions. While other books may give a whole laundry list of exercises that end up not being used, Forman has selected a few for each issue and puts together a program that doesn't take long to do"

"This book not only tells you what to do but also why you need to do and what results you can expect.
I have every book in print about golf fitness and this book is by far the best."

Available in print at TheBookPatch Buy Now style 1 button
or as an ebook on Amazon

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Swing mechanics are often influenced by physical deficiencies in the golfer's body.  Below are some of the more common swing faults, their physical causes and how to correct.






While correcting the deficiencies, you also need to rewire the brain-body connection in order to break out of the inefficient swing pattern.  





November 11, 2017
The top 10 fitness must haves for better golf.  Click on the pic and then "podcast."  
My segment starts at 1:10:30.

June 22, 2017
(go to 1:10:00 into the show)
golf posture, muscle imbalance, improving distance, stretching, hydration, Tiger and specialization, Rory and weight lifting

March 14, 2015
(go to 1:08:00 into the show)
fitness vs. golf fitness, strength training and slowing down the aging process, C and S-postures 

scroll down to 9/9/2013
(go to 23:15 into the show)
back injury