Power, mobility, and recovery – how two generations of elite golfers train to stay competitive
Once seen as a sport where talent could trump physicality, the modern golf game demands far more from its elite golfers. From increased ball speeds and greater distances to enhanced endurance and more demanding schedules, today’s game calls for physical excellence and mental resilience as well as technical skill.
Men’s Fitness spoke to two top professionals with Majesticks GC – 29-year-old Sam Horsfield and 49-year-old Ryder Cup legend Ian Poulter – about how the physical side of golf has evolved, and how their approaches to training and recovery differ across generations.
The physical edge
Sam Horsfield represents the new generation of power hitters who see the gym as essential. “The gym’s been a big part of my life since I was a teenager,” Horsfield says. “I’ve always enjoyed lifting weights, and for me, it’s about feeling strong over the ball. The sport’s changed massively – ball speed is huge now. I’ve seen guys on tour who’ve gained 30, 40 yards just from getting stronger. If you don’t keep up physically, you fall behind.”
In contrast, Ian Poulter freely admits he’s never been a gym junkie. “I don’t enjoy the gym – never have, probably never will,” Poulter says with a laugh. “But in the last few years I’ve seen the value of it, especially through body composition testing. Even though my weight hasn’t changed much, I’ve added lean muscle, and that’s made a difference. My ball speed today is actually quicker than it was when I was world number five back in 2010. That’s down to the younger guys pushing the envelope – we have to close the gap.”
Flexibility and longevity
For Poulter, who started his career before Tiger Woods revolutionised golf fitness, flexibility has been key to staying injury-free. “I’ve always been super flexible – I can get out of bed and touch my toes,” he says, crediting childhood gymnastics for his resilience. “That’s probably been my biggest physical asset over the years.”
Horsfield, while still at the younger end of the spectrum, also focuses on mobility. “Flexibility is huge for me too,” he says. “It helps with the swing and with recovery. I do a lot of stretching and mobility work alongside the strength training.”
Managing fatigue and recovery
One of the starkest differences between the two players lies in how they manage fatigue. Poulter highlights the impact of age, travel, and tournament schedules: “I’m half-man, half-mattress,” he jokes. “I’ve always been able to sleep well – ten hours no problem – and that’s crucial for recovery, especially in extreme heat or during long travel weeks. Recovery has become as important as training.”
Horsfield, by contrast, thrives on youth. “I can bounce back pretty quick after rounds or workouts,” he says. “I’ll nap or do an ice bath if I’m feeling it, but I love the work. For me, it’s still about building – adding speed, adding strength.”
The 19th hole
Horsfield is part of an elite golfers generation raised on sports science. “Nutrition is huge. I work with a team who help me fuel for training, travel, and competition. It’s not just about hitting the gym – it’s about what you put in your body.”
Poulter admits that for much of his career, he was more of a traditionalist. “I was the guy ordering a curry or fish and chips after a round,” he laughs. “I didn’t really understand nutrition properly until a few years ago. Now I’m more educated – protein, the right fats, carbs at the right times. I’ve had to learn it later in life.”
Staying Competitive Off the Course
Both players share a love of competition beyond the golf course. Horsfield plays tennis and Padel when time allows, while Poulter, ever the competitor, has also taken to Padel – though not without mishap. “I sprained an ankle and then tore a ligament playing paddle,” Poulter says. “I probably need to take more precautions these days!”
As Horsfield’s career builds and Poulter’s legendary run continues, both players are adapting in their own ways to golf’s ever-growing physical demands. For the younger man, it’s about pushing boundaries. For the veteran, it’s about staying sharp, smart, and strong enough to compete in a game where fitness is now non-negotiable.
• Castore is the Official Worldwide Apparel Partner for Majesticks GC. The LIV UK Golf tournament is at JCB Golf and Country Club 25-27th July.
