Many people interested in fitness for golf once had the notion that any weight resistance training would limit flexibility and therefore harm a golf swing. Although a power lifting routine is not the ideal workout for golfers, weight lifting--along with flexibility and core endurance training--can be beneficial to your golf game.
Weight Lifting
Lifting weights is an essential component of golf fitness, but differs from the lifting for other sports. For golf, keep the repetitions and number of sets higher. For example, lifting five sets of 10 to 18 reps (10-12-14-16-18) per exercise. Do only three to four exercises per session.
Lift two to three times a week and break the days down as follows: Chest/Shoulders/Triceps, Back/Biceps and Legs (if only two times a week, combine upper body in to one day). Counter every heavy weight exercise (e.g. bench press, dumbbell row, squats) with a body weight exercise (e.g. push ups, pull ups, lunges with no additional weight).
Flexibility
Flexibility has always been a major component of fitness for golf. The more flexible you are, the easier it will be to twist your body when you swing the club. Any intense stretching sessions like yoga would be great for the golfer to do around three times a week. After lifting weight, stretch the muscles you just worked in order to stay loose.
Core Endurance Training
Core strength and endurance is another important factor in golf fitness, achieved by doing a core workout after lifting weights. Keeping the abs, obliques and lower back strong makes the golf swing smooth.
Also, running at least three to five miles at a time (especially with ankle or vest weights on) will keep up endurance and make that walk on the golf course easier and help you play your best throughout the 18 or 36 holes.
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