Start — $199

Core Strength for Senior Golfers

Protect your back and add distance in 8 weeks, from home.

A simple core program for golfers over 50. Short workouts arrive by email, with a video for every exercise: no apps, no logins, no gym.

  • 12 to 40 minutes a session, at home
  • Daily or every other day: you choose
  • One payment, and the program is yours to keep
Start the program — $199 See what’s inside
5.0 on Google · 57 reviews Results guarantee: measurable progress in 8 weeks or your money back
Jon coaching a golfer through a seated rotation drill

Featured by

Titleist Performance Institute (TPI) Golfshake National Club Golfer

Sound familiar?

Golf shouldn’t get harder every year.

As we get older, our bodies don’t just hold steady. Without the right kind of training, the core weakens, the swing starts to compensate, and the back takes on more than it can handle.

  • Your drives don’t carry as far as they used to.
  • Your back is stiff and sore for days after a round.
  • Stretching helps for the first few holes, then the pain creeps back.
  • You’ve started to wonder how many more years of golf your back has left.

Most golf fitness programs are built for younger golfers chasing speed, with heavy lifts and explosive jumps that aren’t safe for everyone. This one is built for golfers over 50. It starts gently, even with a stiff back, and works on the core: the part of you that protects your back and powers your swing.

The results

Every golfer who’s retested has improved. All of them.

The program starts and ends with the same three core tests — a V-sit hold, a side plank, and a single-leg bridge — so progress is measured, not guessed.

100%

of golfers who completed the program and retested improved their scores

5–15 yds

the distance many golfers report adding by the end of the 8 weeks — individual results vary

+40%

average improvement in side plank holds across the program

“Before starting, I had reservations due to my age (74). I didn’t want a generic program for younger golfers, and I wasn’t sure I could gain enough distance to make it worthwhile.

I have been amazed at the results — I’ve gained 10 yards off the tee, am consistently hitting the ball in the center of the club, and I’m starting to sometimes hit my iron shots to the back of the green or over.

I may never swing like I did 25 years ago, but I’ve learned that you don’t have to just accept decline — you can fight it.”

Steve Addington74, 15 handicap

“My turn’s improved from about 60 degrees to 90, and my mobility and balance are better. I can see it in my swing plane and ball speed on the simulator.”

Paul69, 11.5 handicap

“I could tell a difference in my core and flexibility within two weeks, and saw it in my swing. I think it’s the best program for seniors out there.”

Tony71, 10 handicap

“Even though I am only 2 weeks in, I am already swinging with a wider arc due to better posture and have gained distance off the tee.”

John Thorpe72, 14 handicap

“I’ve got a new lease of life in the game. Aches & pains are gone, I’ve regained distance, and I can now play 36 holes a day.”

Tim Pickford62, 8 handicap

“I had been struggling with pain and stiffness in my lower back for a long time. Stretching before playing helped for the first 2 or 3 holes, but the pain would get worse throughout the round. At one point it got so bad I had to stop playing altogether for 2 months.

In just 6 weeks, pain in my lower back and hips has reduced so much that I often forget about it completely. My decision to work with JHGF is paying dividends.”

Barry Haywood65, 7 handicap

What you’ll notice

A stronger core changes your golf.

Most golfers feel these within 2 to 4 weeks, and your retests at weeks 4 and 8 show you the numbers.

Protect your back

A strong, stable core takes load off the spine, so you can swing more confidently, recover faster, and protect your back for years of golf ahead.

Stabilize your swing

A weak core leads to compensations like early extension. A strong core lets you load properly, separate effectively, and deliver the club consistently.

Unlock more distance

When your core transfers force efficiently, the power from your legs actually reaches the clubhead. The result: drives that carry farther without extra effort.

Start the program — $199

Backed by our Results Guarantee: measurable progress in 8 weeks or your money back.

Simple from day one

How it works.

Everything comes to your inbox. If you can open an email, you can follow this program.

Step 1

Choose your track

After checkout, pick your start date and how often you’d like your workouts: daily (12 to 30 minutes, 6 days a week) or every other day (25 to 40 minutes, 3 days a week).

Step 2

Follow along at home

Each workout arrives by email on the day, with a video demonstration for every exercise and a companion PDF of the whole program. Pause or switch tracks at any time.

Step 3

See your progress

Take quick self-tests before you start, then again at weeks 4 and 8, and record your scores in your printable trackers. You’ll see exactly what’s improved.

Everything you need

What’s inside the 8-week program.

Everything you need to protect your back, stabilize your swing, and unlock more distance, with no tech hassle.

  • Step-by-step workouts delivered straight to your inbox: no apps, no logins, no fuss.
  • A companion PDF guide with the full 8-week plan laid out clearly, so you’ll never wonder what’s next.
  • Video demonstrations, so you can see exactly how each exercise should look and feel.
  • Built-in self-tests at the beginning, middle and end to measure your progress.
  • Two flexible tracks, daily or every other day, so the program fits your schedule.
  • The science behind how the core powers the golf swing, so you know exactly why these exercises work.
  • Printable trackers to record your results and stay accountable.
The program’s emails, PDF guide and trackers

What you’ll need

A foam roller, a long-loop band (with somewhere to attach it, or a door anchor), a mini band and a massage ball: about $70 in all if you don’t have them already. Links to our recommended options are inside the program.

Jon Hodgkinson

Who made it

Built by Jon Hodgkinson, for golfers over 50.

Jon has spent over 15 years helping golfers aged 50 to 80+ protect their backs, regain distance, and enjoy the game for longer. He co-owns the UK’s leading golf fitness facility for senior golfers, trusted by tour players, teaching professionals, and everyday golfers alike, and he’s TPI certified.

Too many older golfers have been left thinking fitness “isn’t for them,” when really they just needed something built for their stage of life. This program distills the approach Jon uses with the golfers he trains in person, so you can follow it anywhere: no gym membership, no apps, and no guesswork.

Start today

Choose the option that fits you best.

Standard — best value

$199

One payment, no subscription: about $25 a week for the 8 weeks, and the program is yours to keep.

  • 8-week program delivered by email (no logins)
  • Two tracks: Daily or Alternating
  • Easy-to-follow video demonstrations
  • Self-testing at weeks 0 / 4 / 8
  • Printable trackers
  • Lifetime access to emails and PDFs
  • Basic email support
Start the program — $199

Secure checkout · Instant access · Guaranteed results

Premium

$449

For those who want extra reassurance.

Everything in Standard, plus:

  • Guided testing calls at weeks 0 / 4 / 8 with a JH coach
  • Personalized program tweaks based on test results
  • Priority inbox: coach replies within 1 business day
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Secure checkout · Instant access · Guaranteed results

Our promise

The Measurable Results Guarantee

Follow the workouts for 8 weeks. If your retest scores don’t show measurable progress, let us know and we’ll refund you in full — no questions asked.

Questions

Your questions, answered.

Is the program safe if I’ve had back issues or surgery?
Almost all of the senior golfers we work with have had back issues or surgery. The program is designed around the exact same exercises we use with them to get the best results. Nothing should cause pain. If you’re under active medical care, check with your clinician first. We’re not providing medical advice.
I’m 70+ and not very flexible—will I manage?
Yes. You don’t need to be flexible to start this program, but you will be more flexible by the end of it.
What results should I expect—and when?

Most golfers notice changes quickly: within the first 2–4 weeks you’ll often feel less tension in your back, more freedom to turn, and better ball striking.

By the end of 8 weeks, you should expect:

  • Noticeable gains in distance (many golfers add 5–15 yards without swinging harder)
  • Reduced back tightness and post-round soreness
  • A smoother, more consistent swing sequence you can repeat under pressure

The self-tests at Weeks 0/4/8 make that progress easy to measure, but the real payoff is how much more enjoyable golf feels when your body is moving the way it should.

How long are the sessions?

Two options:

  • Daily Track: Mobility 12–20 min, Training 20–30 min (6 days/week)
  • Alternating Track: 25–40 min (3 days/week)
What equipment do I need?
You will need a foam roller, a long-loop band with somewhere to attach it to (or a door anchor), a mini band, and a massage/baseball. We include a simple shopping list and setup tips. The total cost of the recommended equipment is approximately $70.
Is this a subscription?
No, it’s a one-time payment.
Do I need an app or login?
No. Everything arrives by email with video links and printable PDFs.
What if I miss a few days or I’m traveling?
You should be able to continue the program while traveling as it requires minimal equipment. If you do miss a few days, we recommend you just continue with the program as if you hadn’t (i.e. don’t pick up where you left off). You also have the option to pause delivery of the workout emails at any time.
What’s the difference between Standard and Premium Support?

Standard ($199): Full 8-week program, two tracks, videos, trackers, self-tests, bonuses—delivered by email.

Premium Support ($449): Everything in Standard plus guided calls with a JHGF coach to take you through the tests at the beginning, middle and end of the program, personalized exercise recommendations after each call, priority inbox replies (Mon–Fri), and up to 2 video form-checks per week.

A note from Jon

Dear Senior Golfer,

If you’ve made it this far, I know one thing for certain:

Golf means a lot to you.

The hard truth is, as we get older, our bodies don’t just “hold steady.” Without the right kind of training, the core weakens, swing compensations accumulate, and the back starts taking on more than it can handle.

For some golfers, that leads to distance dropping off. For others, it’s the stiffness and soreness that creep in round after round. And for too many, it eventually reaches the point where the back pain gets so bad that playing simply isn’t an option anymore.

I don’t want that for you. I’ve built this program to give senior golfers a straightforward way to protect the back, restore consistency, and make the game more enjoyable again.

You’ve got two choices:

Keep doing what you’re doing and hope things don’t get worse… or take the next step and give your body the chance to keep up with the golf you love.

Either way, I hope you keep enjoying the game for years to come.

To better golf,

Jon Hodgkinson, Co-Founder, Jon Hodgkinson Golf Fitness

Start today

Ready for more distance, less pain, and more years on the course?

Backed by our Results Guarantee: measurable progress in 8 weeks or your money back.

Start the program — $199