Looking to improve my bowling. Think as I am getting older I am losing some strength. Would like to increase my back swing and revs. Has anyone found that weightlifting has helped with their bowling ? Not looking to look like Arnold in his prime. If so, what did you do ?

Flexibility too work on stretching

I've lifted weights and bowled for as long as I can remember. But when I lift weights, I concentrate on legs and some work on the upper body. I do a lot of sit-ups, lunges, and stretching. Some push-ups. Other work I do include walking (1.5 to 3 miles) or riding a bicycle (5 to 10 miles).

Upper body: Some clean and jerks. Some bench press. But mostly stretching and flexibility.

Lower body: Leg/Hamstring curls. Squats. Leg press.

I work on legs and core mostly.  Regarding my upper body, after having shoulder re-construction surgery last May I have gotten smarter and am doing what the doctor has told me for years:  Lift lighter weights with lots of reps.  My rule of thumb is if I can't do 3 sets of 15 then it's too heavy.

The muscles of the rotator cuff need to be trained for endurance to avoid injury.  My bicep was also torn so the same goes there with light weights and more reps.  As we age the emphasis should be strength (not big muscles) and trying to remain as flexible as possible.  Good luck.

Legs are everything.  Something  to consider.

I walk about 4 miles and do a couple of sets of pushups (15 or so) each day. This routine works for me.

There are some pros who come to mind, who keep themselves in great shape. I would agree that "overall" health is the most important. Mika is a cardio nut. Staying lean and trim works best for him... As for backswing, tricep kickbacks (bent over, with knee on flat bench) might not be a bad idea.

If you're working out mostly to benefit your bowling, I would focus upon legs, core, and flexibility; strength training (building muscles) doesn't really do a whole lot to help your bowling unless you are rehabbing from an injury.

As far as adding speed and revs goes, faster feet should equal faster ball speed. Adding revs has to do with the your arm swing and release, and it tends to be freer swing = more revs. As such, usually, the more you try to put on the ball the less you actually get on it. I mean, look at E.J. Tackett; he looks to be about 5-6, 135, yet he absolutely rips the cover off of the ball. If size and strength determined revs, he'd be lucky to kick 5-8-10's out. I'm 6'2, 230 and pretty solidly built, yet he makes me look like a pansy in terms of how much we both put on the ball.