Golf Strong: A Strength & Mobility Guide for a More Confident Game

A day on the Grove Park golf course is more than a walk in the park. With steep fairways, long drives, and Asheville’s mountain air, it’s a beautiful but demanding experience. That’s why it takes more than just a solid swing—it takes a body that’s strong, mobile, and supported.

At Outshine Physical Therapy and Fitness, we help Asheville golfers feel confident in their game and in their bodies. Our 4-week Golf Strength & Mobility Program is designed to meet you where you are—whether you’re just starting out, returning after time away, or playing regularly and looking to up your game.

Golf Demands a Lot—Your Training Should Too

Golf might be low-impact, but it’s far from low-demand. A powerful swing requires full-body coordination, rotational strength, and control through your hips, spine, and shoulders. Walking 18 holes at Grove Park (with elevation shifts and uneven terrain) takes serious endurance and joint stability.

What many golfers don’t realize is how much their training needs shift depending on their age, experience, and life stage. Let’s break it down:

In Your 20s & 30s: Build Power & Prevent Overuse

Golfers in this age range may not feel limited physically—but overuse and muscle imbalances can start early, especially if you're playing frequently without cross-training.

Key needs:

• Rotational strength to improve power without over-swinging

• Core stability to prevent early low back pain

• Shoulder mobility to keep your swing fluid and efficient

Great moves: Dead bugs, resistance band rows, glute bridges, side lunges

In Your 40s & 50s: Stay Strong Through Hormonal and Joint Changes

This is when strength, flexibility, and injury prevention become especially important. Changes in muscle mass, recovery speed, joint sensitivity, and even pelvic floor function can impact your game.

Key needs:

• Strength training to preserve lean muscle and support bones

• Hip mobility and core control to maintain swing power

• Joint-friendly movement patterns that reduce wear and tear

Great moves: Pallof press, 90/90 hip rotations, split squats, single-leg balance drills

In Your 60s & Beyond: Prioritize Balance, Endurance, and Recovery

If you're playing often, walking the course, and aiming to stay mobile long-term, your training should emphasize longevity and ease of movement.

Key needs:

• Balance and proprioception to prevent falls or swing instability

• Gentle strength work to support posture and shoulder control

• Recovery strategies to reduce soreness and stiffness post-game

Great moves: Bird dogs, step-ups, wall push-ups, seated twists, supported stretching

What Grove Park Golf Really Demands

If you’ve played Grove Park, you already know—your body needs to be prepared for:

• Uphill and downhill lies

• Long walks between holes

• High-repetition swings with changing terrain

• Carrying or pushing your bag across 18 scenic holes

Our training program prepares your body for real course conditions, not just gym reps.

The Outshine Golf Program: What to Expect

Our 4-week strength and mobility program is tailored for golfers of all experience levels and life stages. It’s not about crushing PRs—it’s about building functional strength that helps you feel good on the course and recover faster after.

• 2x/week virtual strength + mobility sessions

• Movement screenings to customize your plan

• Optional in clinic workouts

• Recovery education for better post-game care

• Warm, affirming environment where you can show up exactly as you are

• All programming is developed and led by a Doctor of Physical Therapy with expertise in injury prevention, athletic performance, and movement science

Ready to Play with More Strength and Less Soreness?

Whether your goal is to hit longer drives, finish all 18 without back pain, or simply feel more in control of your swing, this program is built for you.

Located just 10 minutes from the Grove Park Inn in Biltmore Village

Small group training and 1-on-1 physical therapy available

Your body belongs on the course. Let’s help it thrive there.