Program Overview
The Seniors – Dumbbells Program is designed for golfers who want simple, low-impact mobility and strength workouts they can do at home with minimal equipment. The workouts focus on total body mobility and strength in a format that suits older trainees or anyone returning to training after a break.
Adjustable dumbbells are very versatile and make it easy to go up or down in weight. Workouts are short, easy to follow, and require very little space. The exercise selection is straightforward and easy to follow. This program works extremely well as a gentle re-entry into training or as a long-term maintenance routine.
For equipment, I recommend these dumbbells — this setup covers every exercise in the program.
Primary Goals
Key Points
Perfect for older golfers or anyone wanting a gentler program
Very small space and equipment requirement
Dumbbell loading is easy to adjust as needed
Exercises are simple and easy to follow
A great base before progressing to Home Based – Dumbbells or Home Based – Bands & Dumbbells
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7-day free trial + 20% offProgram FAQs
Yes. The workouts are simple and joint-friendly. Start with light dumbbells and focus on smooth, controlled movement.
I recommend these dumbbells. One light pair and one moderate pair is enough.
Yes. Many seniors complete this program multiple times before moving to something more challenging.
Most people progress to Home Based – Dumbbells, Home Based – Bands & Dumbbells, or join a gym and start Simple Strength.
Yes. These low-fatigue sessions pair well with swing speed training.
Fit For Golf App Reviews
Over 9 months, I’ve completed the Mass Prep, Mass, Force, and Velocity programs—and the results have been remarkable. My driver speed has gone from about 102 mph to 110+mph, with carries increasing from 255 to over 270 yards. My handicap dropped from 8.7 to 6.2, and my ball striking is far more consistent.
Since using the app I have, Increased my lean mass by 8kg / 18lbs. Increased my average club head speed from 97mph to 110mph. Lowered my handicap from 24 to 14. Had zero injuries.
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Since I started I have gotten much stronger and lost 50 pounds. I don’t need pain meds for joint and back pain anymore. I have seen an increase in my swing speed and hitting the ball about 10 yards farther. I have more energy and don’t feel tired at the end of a round.