It's interesting that this topic is brought up. After a unfortunate incident at my league on Thursday night, I can't finish the rest of the year. I was paired up with a family of good bowlers and they all decided to quit, and I couldn't find enough guys to fill up the team.

So I decided to take the time I would have spent there, and put it into the gym and coaching.

Areas that I like to focus on, which a lot of people overlook.

Your core is super important. From the knees up to the middle of your back, I work that hard. I also work my pecs and bi and triceps, but not as much as the legs. I'm 5'5 135 lbs, I need to hit the line solid because I can't brute force my way thru the bottom of the shot.

Also, stretching is so important.

Good for you to get into the gym and doing something about your score instead of just complaining.

Sorry, I couldn't pass this up.  LOL!

I lift weights every time before I go bowling. 

Forks and Spoons!

Peace!

LOL! 

I do several sets of push ups on most days and a lot of walking everyday. The exercise helps, but I probably should do more work on the legs.

I usually work out before, after and sometimes even during bowling.

12 oz is my preferred weight for bicep curls. 

I like going to Planet Fitness a couple times a week. For 10 bucks a month you really cant beat it.

I like to hit the following machines:
Treadmill (2 miles uphill at 3.2-3.5 mph)
Body Arc Trainer ( 12 minutes level 3 interval)
Elliptical (25 minutes level 10)
Ab Trainer (3 sets of 20, 100lbs)
Back Trainer(3 sets of 20, 175lbs)

 I think it definitely helps the bowling physical game as well as the mental game, good place to blow off steam when you are in a bad stretch of matches!

Learning dynamic stretching before bowling can be a big help.

Static stretching is for when you not about to compete, to increase flexibility. Dynamic stretching is to improve performance in the moment. I used to take over a game to loosen up, since adding in dynamic stretching before tournament, I am ready to go after a few practice shots.

For a sport shot tournament especially, need practice session to figure out how going to play the lanes. No more using it all just trying to warm up.

This is something I need to look into ASAP. I'm about to start at a gym and could always use a way to get warm BEFORE putting my hand in the ball. Thanks!

I had to stop bowling for 6 months due to injuries so lifting 2-3 days/week is something I do in order to continue bowling at a relatively high level.

Legs:  Lunges and squats.  Being stable at the line has always been a struggle for me, but improving my quad strength has made posting shots easier
Arms:  Bicep curls, chin ups, overhead cable extensions to offload the pressure from old wrist injuries as recommended by my physio
Shoulders:  Kettle bells best simulate the swinging of a bowling ball

If you want to level up a little from the lunges, you can also try split squats to reeeeally isolate each leg and focus on balance.