Every Golfer Over 40 Should Do This Before Trying to Increase Clubhead Speed

TL;DR:
If you’re over 40 and want more clubhead speed, don’t immediately start swinging as hard as possible. First make sure your body can actually produce and tolerate more speed.

At the start of my Project 135 challenge, I completed a full TPI movement screen before beginning serious speed training. My goal is to eventually reach 135mph driver clubhead speed, but the first phase is about improving mobility, stability and strength.

After just seven days of consistent mobility work, my TPI Golf Fitness Handicap improved from 15 to 11, with noticeable improvements in areas such as shoulder external rotation.

The lesson? Build the engine first. Then add horsepower.

 

Want More Clubhead Speed After 40? Fix the Body First

Golfers love chasing speed.

New drivers.
Lighter shafts.
Speed sticks.
Overspeed training.
Swing drills.

And there is absolutely a place for all of them.

But if you’re a golfer in your 40s, 50s, 60s or beyond, there is another question worth asking first:

Is your body physically capable of making the movement you're asking it to make?

That is exactly why the first stage of my Project 135 journey wasn't a speed session.

It was a TPI movement screen.

My eventual target is 135mph clubhead speed, but I want to get there in a structured way that allows me to keep playing golf for years to come.

Before building more speed, I want to build a better engine.

What Is Project 135?

Project 135 is my attempt to see whether I can build my driver clubhead speed back towards 135mph as I approach my late 40s.

Around seven or eight years ago, I managed to reach approximately 142mph.

Since then, life has changed.

There's work.

Family.

More time sitting at a desk.

Less recovery.

And a body that doesn't always move quite as freely as it once did.

At the start of the project, my normal driver speed was around 120mph, although I had already produced a few swings around 125mph.

So I know there is still speed available.

The challenge is unlocking it without simply trying to swing harder and hoping my body survives.

My Project 135 approach includes:

• TPI movement screening
• Daily mobility work
• Strength training
• Core and stability training
• Plyometrics
• Golf-specific movement work
• Technical swing work
• Recovery
• Nutrition and sufficient protein
• Eventually, more dedicated speed training

The important word there is eventually.

Speed training isn't necessarily step one.

Why Golfers Over 40 Lose Clubhead Speed

Age itself doesn't automatically mean you have to become a short hitter.

But several things commonly happen as we get older.

We can lose:

• Muscle mass
• Strength
• Power
• Mobility
• Joint range of motion
• Balance
• Stability
• Coordination

Then add modern life into the equation.

Many golfers spend eight or more hours each day sitting at a desk, driving or looking at screens.

That can leave areas such as the hips, thoracic spine, shoulders and neck feeling increasingly restricted.

At the same time, the muscles responsible for stability and force production aren't necessarily being challenged enough.

Then we arrive at the golf course and ask our body to rotate explosively in a fraction of a second.

That's quite a demand.

What Is a TPI Movement Screen?

TPI stands for Titleist Performance Institute.

One of the principles I really like about the TPI approach is the body-swing connection.

Instead of immediately assuming every unusual movement in a golf swing is simply a technical fault, we can also ask:

Could a physical limitation be influencing the way this golfer moves?

The TPI screen looks at a series of movement patterns covering areas such as:

• Hip mobility
• Shoulder mobility
• Thoracic rotation
• Neck rotation
• Pelvic movement
• Balance
• Core stability
• Glute stability
• Wrist mobility
• Lower-body rotation

The results can then highlight areas that may be relevant to common golf swing characteristics.

These could include things such as:

• Early extension
• Loss of posture
• C-posture
• Sway
• Slide
• Limited rotation
• Release compensations

Importantly, a movement screen isn't there to diagnose a medical problem.

It gives us more information about how a golfer moves and helps guide appropriate exercise or coaching decisions.

My TPI Golf Fitness Handicap Improved From 15 to 11

I had previously completed my own TPI screen around four months earlier.

At that point my Golf Fitness Handicap was 15.

Before starting Project 135, I screened myself again.

The result?

Golf Fitness Handicap: 11

That's a nice improvement.

What made it particularly interesting was that I had been feeling extremely tight only a couple of weeks earlier.

My upper body felt locked up, particularly around my:

• Thoracic spine
• Shoulders
• Scapulae
• Neck

For the seven days leading into the new screen, however, I'd returned to doing my mobility work consistently.

And some of my movements had already noticeably improved.

That's a great reminder that you don't necessarily need to completely rebuild your life before your body starts responding.

Consistency matters.

Shoulder External Rotation: A Big One for My Golf Swing

One area I'm particularly interested in is shoulder external rotation.

The TPI 90/90 test is one way of assessing this.

I'd previously been struggling to achieve the movement comfortably, particularly when getting into golf posture.

After approximately a week of mobility work, my range had already improved significantly.

Why could that matter for a golfer?

Your shoulders need sufficient mobility to allow the arms, torso and club to move efficiently.

If the body can't access a desired position, it may find another way of completing the movement.

That's where compensations can begin appearing.

For example, instead of simply telling somebody:

“Get the club here.”

I want to know whether they can physically produce the movement required to get there.

That is something I've become increasingly focused on in my own coaching.

Thoracic Rotation Matters for Golfers

Another area identified during my screen was seated trunk rotation.

This looks at how well I can rotate through the upper body independently.

My rotation to one side was tighter than I would like.

This is particularly relevant for golfers who spend a large amount of time sitting.

The thoracic spine plays a major role in allowing us to rotate effectively during the golf swing.

If that area becomes restricted, the body may search for movement elsewhere.

For some golfers, that might contribute to losing posture or using more extension to create the sensation of making a bigger turn.

Again, the answer isn't simply:

“Stretch more.”

It is about identifying what you need.

Desk Job Golfers: Mobility Isn't the Only Problem

People often associate sitting at a desk with becoming stiff.

That's certainly part of the problem.

But we also need to consider stability.

Golf requires certain areas of the body to move while others provide a stable platform.

If your glutes and trunk aren't doing a good enough job stabilising your body, creating and transferring force efficiently becomes harder.

One of my movement tests involves single-leg balance.

I found this noticeably challenging.

That's useful information.

Instead of blindly adding more golf swings or speed training, I can now address some of those foundations as part of the programme.

The Mobile-Stable Body Concept

A useful way of thinking about the body is that different joints have different movement and stability demands.

Golf isn't simply about becoming as flexible as possible.

We need a combination of:

mobility + stability + strength + coordination.

Being extremely mobile without enough control isn't necessarily useful.

Similarly, being incredibly strong but unable to rotate effectively isn't ideal for a rotational sport such as golf.

That's why my Project 135 programme isn't going to consist of one magical exercise.

It's a complete process.

My Training Plan for Increasing Clubhead Speed

The foundations of my current programme look like this.

1. Regular Mobility Work

I'm aiming to perform mobility work on most days of the week.

The areas highlighted by my screen will receive particular attention rather than me randomly stretching everything.

I'll also continue to reassess my movement over the coming weeks to see whether the programme is actually working.

2. Three Full-Body Strength Sessions Per Week

I'm keeping my gym programming realistic.

Instead of creating a programme requiring six gym sessions every week and failing to complete it, I'm targeting approximately three full-body sessions.

The foundation will include major movement patterns covering:

• Push
• Pull
• Lower body
• Core
• Rotation and anti-rotation

For golfers over 40, maintaining and building strength becomes increasingly important.

3. Core and Stability Training

The golf swing produces significant rotational forces.

The trunk needs to both transfer force and control movement.

Core training for golf therefore isn't simply doing hundreds of sit-ups.

I'll be working on stability, rotation and the ability to control force through the body.

4. Plyometric Training

Eventually, we need to become explosive.

That's where plyometric training becomes useful.

Jumping, landing and explosive movement can help develop the ability to produce force quickly.

Golf happens fast.

Being strong is important, but eventually we need to convert strength into speed.

5. Golf Swing Technique

You can't completely separate the body and golf swing.

I'll continue working on my technique during Project 135 because better sequencing and more efficient movement could allow me to produce additional clubhead speed without simply applying more effort.

Why I'm Not Going Straight Into Maximum Speed Training

This might be the biggest message from this entire project.

I'm not in a rush.

Could I stand on a launch monitor tomorrow, make 50 maximum-effort driver swings and chase numbers?

Absolutely.

But that's not what Project 135 is about.

My approach is:

Mobility → Stability → Strength → Power → Speed

There will inevitably be some overlap between those phases, but the underlying principle remains.

I'm trying to increase what my body is capable of producing before continually asking it to produce more.

For golfers over 40, I think that's an important distinction.

Strength Training Becomes Even More Important After 40

As we age, preserving muscle mass becomes increasingly important for general health as well as golf performance.

That's another reason this project goes beyond simply reaching a number on a launch monitor.

I want to:

• Become stronger
• Move better
• Improve my athleticism
• Maintain muscle
• Improve my golf
• Continue producing speed
• Stay capable as I get older

My coaching philosophy is increasingly centred around a simple idea:

Move Better. Swing Faster. Play Longer.

135mph would be great.

But being strong, mobile and still enjoying golf decades from now matters even more.

Protein and Recovery Matter Too

Training is only one part of the equation.

If I'm going to increase strength and muscle, recovery and nutrition need to support that goal.

At the start of Project 135, I'm aiming for approximately 150–160g of protein per day.

I'm not obsessively tracking every calorie at this stage.

Instead, I'm concentrating on good-quality food, sufficient protein and building habits I can consistently maintain.

Nutrition requirements are individual, so golfers shouldn't simply copy my intake. Your own requirements will depend on factors including bodyweight, activity levels, health and training goals.

Don't Build a Golf Fitness Programme You Can't Maintain

This is something I've learned repeatedly.

The theoretically perfect programme isn't much use if you can't actually complete it.

Work gets busy.

Family gets busy.

You sleep badly.

The weather changes.

Something hurts.

That's real life.

Rather than planning five or six gym sessions that I know I won't consistently complete, I'd rather establish:

three quality sessions every week for months.

Consistency beats one heroic week followed by three weeks of nothing.

Can Golfers Over 50 or 60 Still Increase Clubhead Speed?

Potentially, yes.

Being older doesn't mean you should simply accept becoming slower every year.

Your starting point, injury history, health and training experience obviously matter, and anyone with medical concerns should seek appropriate professional advice before beginning a demanding exercise programme.

But golfers can continue working on:

• Strength
• Mobility
• Balance
• Power
• Technique
• Movement efficiency

at virtually any age.

The training simply needs to be appropriate for the individual.

And that's exactly why screening first can be useful.

Stop Chasing Positions Your Body Can't Reach

This is one of the biggest lessons I'm taking into my coaching.

Sometimes we see a golfer on video and immediately try to change a position.

But imagine telling someone:

“Rotate more.”

What if they physically can't?

Or:

“Keep your posture.”

What if restricted rotation means their body needs to extend simply to complete the backswing?

There may still be a technical issue.

But there may also be a physical component.

Understanding the difference can save golfers months of trying to force movements that their body currently struggles to perform.

Should You Have a TPI Screening Before Speed Training?

You don't necessarily need a TPI screen before you're allowed to start trying to improve your golf.

But if you're serious about understanding your own physical capabilities — particularly if you're an older golfer, have previous injuries, sit at a desk all day or regularly feel stiff — a movement assessment can provide useful information.

It can help answer:

• Where am I restricted?
• Where do I lack stability?
• Are both sides moving similarly?
• What should I prioritise?
• Is my programme actually improving those areas?

That is far more useful than randomly choosing five stretches from Instagram.

My Biggest Lesson From Week One of Project 135

Project 135 might have a speed number in its name.

But week one wasn't really about speed.

It was about creating the physical foundation needed to produce speed.

After just one consistent week of mobility work, several areas of my movement had already improved and my TPI Golf Fitness Handicap had moved from 15 to 11.

There is still plenty of work to do.

But that has reinforced exactly why I started the project this way.

Don't simply swing harder.

Build the engine first.

Then see how much speed it can produce.

Follow Project 135

Over the coming weeks I'll be documenting the entire process, including:

• My golf mobility routine
• TPI movement exercises
• Strength programmes
• Core training
• Plyometrics
• Speed training
• Golf swing changes
• Launch monitor results
• Progress towards 135mph

If you're a golfer in your 40s, 50s, 60s or beyond and want to move better, swing faster and play longer, follow the Project 135 journey.

You can also get in touch through Golf Mad Dad website or contact me on the social media of your chouce if you'd like help understanding the connection between your golf swing and how your body moves.

 

Frequently Asked Questions

How can golfers over 40 increase clubhead speed?

Increasing clubhead speed can involve a combination of improved strength, mobility, power, golf technique and speed-specific training. For older golfers, building the physical foundations before repeatedly making maximum-effort swings can be a sensible approach.

Does mobility increase golf swing speed?

Mobility alone doesn't guarantee additional clubhead speed. However, having sufficient movement available through areas such as the hips, shoulders and thoracic spine may help a golfer move more efficiently. Strength, power, sequencing and technique also contribute to speed.

What is a TPI golf fitness screen?

A TPI movement screen assesses a series of movement patterns relevant to golf. It can highlight restrictions or stability limitations that may have a relationship with how a golfer moves during the swing.

Is strength training good for golfers over 40?

Strength training can be extremely valuable for older golfers when programmed appropriately. Maintaining muscle mass, strength, balance and power can support both golf performance and general physical function.

Can you increase golf swing speed after 50?

Age doesn't automatically prevent golfers from increasing speed. Depending on the individual, improvements in strength, power, mobility, technique and movement efficiency may all help. Training should be appropriate to your physical condition and injury history.

What muscles create golf clubhead speed?

Clubhead speed isn't produced by one muscle. The golf swing uses the entire kinetic chain, with forces being generated and transferred through the lower body, pelvis, trunk, arms and ultimately the club.

Should I stretch before golf speed training?

A warm-up that prepares you for explosive movement is generally preferable to simply making maximum-speed swings from cold. Your preparation may include mobility movements, dynamic exercises and progressively faster swings.