A golf swing training and exercise system includes an optically reflective device, a golf device, a pair of light source devices, and a resistance device. The golf device has a center section that is placed on the back of a user during a golf swing training and exercise routine, two end sections extending outwardly from the center section, and a pair of intermediate sections that are disposed between and interconnect the center section and the respective end sections to one another and on which the user's hands or forearms are placed during the golf swing training and exercise routine. The light source devices are connected to respective distal ends of the end sections for projecting light beams on a reflective surface of the optically reflective device during a golf swing training and exercise routine. The resistance device is removably connected to the golf device to apply a resistance in at least one direction of movement of the golf device during the golf swing training and exercise routine.