While the physical demands on a golfer may be less than an athlete attempting to play a sport like basketball or football at a high level, that does not mean that a golfer cannot improve his game by improving his conditioning. Focusing on the correct exercises to improve strength and flexibility can add yards to your shots.
Exercise bands are elastic bands, color coded by their levels of resistance, which feature padded handles at either end. Elastic bands can be made harder or easier to pull on by securing the band closer to the handle. For example, when holding the band down with your feet to perform arm curls, resistance can be added by making a loop of band, then stepping down so that the lengths being stretched are shorter. Elastic bands are well-suited to performing golf strength training, as you can anchor one handle over a door knob or other solid object, and perform a golf swing cusing the natural golf motion to pull on the handle, allowing you to focus on the muscles in the swing.
Dumbbells are excellent resources for general strength training. While they do not have the same flexibility of use as exercise bands, it is easier to reach greater resistance using dumbbells. Adjustable dumbbell sets allow you to possess a wide range of weights in a small space. Free weights can be used for upper-body exercises, such as bicep curls or shoulder flies, while holding weights in each hand adds extra resistance to squats, lunges and other lower-body exercises.
Flexibility is every bit as important as strength when it comes to developing an effective swing with a great deal of club head speed to drive the ball. A player that is not flexible will find that he is unable to turn far enough back in his swing without losing his balance to generate torque on the club. While flexibility in all muscles is useful, it is especially important through the core, which must be able to wind back then unwind to bring your arms back through the ball. Trunk rotations, in which the upper body is turned first one way then the other, are excellent for stretching all the muscles through the core up into the back and shoulders.