One of the biggest mistakes golfers make is lifting weights too fast. Lifting and lowering weights quickly introduces momentum which reduces muscle tension. When muscle tension decreases, fewer muscle fibers are stimulated which decreases the strength-building stimulus of the exercise. Slow down! When working with conventional strength equipment (barbells, dumbbells and strength machines) a five-by-five speed is both safe and effective: take five seconds to lift the weight, and then take five seconds to lower it. This slow, controlled speed increases muscle tension and the training stimulus to improve strength and golf performance.