Proper, specific, functional weight training for golf will definitely enhance your golf game!
Weight training will enhance strength and power, but there are a few caveats. Remember if the training is incorrect in technique, the amount of weight, the number of repetitions or the proper emphasis on opposing muscle groups, a poor golf swing or even injury could result.
For example, over-training your chest muscles and not strengthening your upper back/posterior shoulder muscles (the opposing muscle groups of the chest muscles) will lead to poor posture at address, limit your takeaway and may even cause shoulder pain or injury!
Your training sessions should be specific for golf, generally performed every other day and be performed in a slow and controlled manner.
Also, a proper program must consist of the following elements:
- An extensive flexibility program — Loosen your upper back.
- Balance exercises — See Shouldering the Load.
- Golf specific strengthening program that emphasizes functional strengthening of the hip/lower back, abdominal, rotator cuff and forearms muscles. — See Your secret weapon, Zero in on your target, Overcoming winter blues.
Remember: The amount of weight should never cause pain and the weight should be heavy enough or light enough to execute 10-15 repetitions with fatigue felt in this repetition range.
Please consult your physician before undertaking any stretching or exercise program.