Weight Lifting plays such an important part in all games of sport and can help improve your game in whatever field you play. The obvious sports weight training can benefit is football, wrestling and other strength related sports. People form other sports professions use weight training to improve their game, from darts to swimming weight lifting can help you achieve more.
Weight lifting for golfers is a vital part of developing speed and power with your shots and improving the over all performance of your games.
Weight training can help in any sport not just golf and professionals have been using resistance training to up their game for years.
Lifting weights can help not only increase your strength and power but also improve your posture and overall health. I am assuming that  you do not want to look like the Hulk or be the next Mr Universe so i have kept the following training program to the very basics.
There are two weight lifting for golfers programs that i want to share with you. The first one is a bodyweight conditioning program which is designed to help give you a perfect posture in just 30 days, and is great if you have never done any sort of resistance training before. Just follow the program week by week.
 Perfect Posture In 30 days
A complete stretching and conditioning program which can help improve your posture and golf game in just 30 days.
I have managed to get a hold of this ebook for free which normally retails for $30.
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The next program designed at weight lifting for golfers is a simple 6 week weights training workout. All you need to this workout is a bench and a set of dumbbells. Its easy to perform using the best compound movements for each body part. More effort is placed on your core muscles. Its your core muscles which provide stability and power for each of your golf swings.
Here are the weight lifting for golfers exercises to be performed in order. The exercises are grouped together into superset's. Complete exercise A then move immediately to exercise B and complete that. Rest 30 seconds and then move onto the next pair of exercises.
Use a weight which you can lift for around 12 reps for each exercise.
1A Dumbbell Squats
1B Dumbbell Deadlifts
Rest 30 seconds
2A Dumbbell Bench Press
2B Pull Ups
Rest 30 seconds
3A Dumbbell Wood Choppers
3B Side Bends
Rest 30 Seconds
4A Shoulder Press
4B Wrist Curls
Rest 30 seconds
1 Minute as many sit ups as you can
1 minute as many leg raises as you can
After you have completed all the exercises you can rest for 1 minute and then repeat another circuit. This is a great workout for increasing your fitness levels and developing all the important muscles for your game of golf as well as your entire body.
Weight Lifting For Golfers Exercises
Here are a few exercises that you may want to consider for developing specific areas of your body for the game of golf.
Wrist and Forearm Strength
The wrists and forearms play a vital part in gripping the golf club and strong wrists will not only help you improve your grip but shot power as well.
Barbell Wrist Curl
 1) Grasp BB. Sit in upright position and rest forearms on corresponding thighs with the palms down or rest forearms on a flat bench or training table.
2) Hands and wrists should be off the thighs or table (as shown).
3) Raise the weight by extending at the wrist.
4) Lower the weight and repeat as prescribed.
Remember to keep the forearms flat and supported on the thighs or bench throughout the movement. Trunk should be flexed forward at the hips - keep back straight throughout movement.
12-20reps complete until you 'feel the burn' and cant do any more.
Dumbbell Hammer Curl
 1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2) Start position: Grasp DB's with neutral grip (palms facing each other) and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DB's up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time.
4) Return to start position
Core Strength
The core is vital for the twisting movements when you take your swings, so good core strength is vital weight lifting for golfers.
Side Bends
 1. Stand with a shoulder width stance. Place a club on your shoulders.
2. Lean to one side keeping your torso straight. Do not bend forward or backwards.
3. Hold for a count of 2 and then repeat to the other side.
4. Complete 8-10 stretches each side.
Single Leg Pike
 1. Start by forming a straight plank with your forearms and feet as the contact points on the ground.
2. Once the plank is formed raise one foot off the ground and then return to the starting position.
3. Repeat this movement for the desired repetitions alternating back and forth between legs. You can pause at the top for a second or two if you wish. This is one of the best core exercises for building strength in the abdomen.
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 Weight Lifting Tips For Golfers (Right click 'save as' to download)
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