Losing Golf Power After 40? Here’s Why

Ever notice your drives aren’t flying as far, your swing feels heavier, or your shot consistency is slipping after you hit 40? You’re not imagining it. Many golfers experience a decline in power and distance as they age, but understanding why can help you preserve, and even regain, your golf performance.

In this blog, we dive into why losing power is common after 40 and what you can do to keep your golf game as strong as possible.

Posture that sets you up to win.

Muscle Mass and Strength Decline

Golf power starts in the legs, hips, and core. After 40, natural muscle loss reduces strength in these key areas, limiting your ability to generate clubhead speed.

Tip: Focus on strength training, especially lower-body and rotational exercises like squats, deadlifts, and cable rotations. Even 2–3 sessions per week can make a noticeable difference.

Decreased Flexibility and Mobility

A powerful golf swing relies on a full range of motion in your shoulders, hips, and spine. With age, tightness sets in, restricting rotation and reducing swing speed.

Tip: Regular stretching, yoga, or mobility drills can help maintain or restore range of motion, allowing for a smoother, more powerful swing.

Slower Neuromuscular Response

Your swing isn’t just muscles; it’s the brain coordinating timing and power. Aging can slow neuromuscular efficiency, meaning your muscles fire less explosively, reducing drive distance.

Tip: Include explosive, golf-specific drills like medicine ball throws or short sprints to keep your swing speed sharp.

Hormonal Changes Affect Strength and Recovery

Declining testosterone and growth hormones after 40 can make it harder to build or maintain muscle, recover from sessions, and sustain energy during 18 holes.

Tip: Prioritise recovery with quality sleep, nutrition, and conditioning. For some golfers, consulting a healthcare professional for hormone support can be helpful.

Lifestyle Factors Compound the Issue

Stress, long work hours, poor nutrition, and lack of consistent training can accelerate the loss of golf power. Even small lifestyle shifts can have a big impact.

Tip: Stay active outside of golf, fuel your body with protein-rich meals, hydrate well, and manage stress to keep your game strong.

The Bottom Line

Losing golf power after 40 is normal, but it’s not inevitable. By focusing on strength, flexibility, neuromuscular training, and smart recovery, you can maintain, and even increase, your swing speed, consistency, and distance well into your 40s and beyond. Need help getting started? Book your first session with BioGolf.