The American College of Sports Medicine recommends that healthy adults under age 65 should do eight to 10 strength-training exercises twice a week. But this doesn't mean you have to spend a lot of time in a gym. If you're clever and creative enough, you can even strength train from the comfort of your very own chair, with minimal assistance from a resistance band.
Leg Extension
Leg extensions work your quads, the group of four muscles in the front of your thigh. This exercise is easiest to do with a four-legged chair.
Tie a resistance band into a loop, putting one end of the loop around the chair's right rear leg and the other end of the loop around your right ankle. Extend your right leg against the band's resistance until it's straight, but not locked. Complete a full set with the right leg before switching the band to the left rear chair leg and your left ankle.
Leg Curl
Leg curls work your hamstrings, the group of three muscles in the back of your thigh.
Tie one end of the resistance band around your right ankle. Tie the other end in a knot and shut it in a door. Position the chair so that it's facing the door, with your right leg in line with the crack of the door. Extend your right leg and, if necessary, scoot the chair back until you feel resistance on the band. Try not to let your right knee move at all as you bend your right leg, bringing your calf back toward the chair leg. Complete a full set with your right leg before shifting the band to your left leg.
Calf Raises
Calf raises, when done with your legs straight, target the gastrocnemius. This two-headed calf muscle gives your lower leg its characteristic shape: Wide on top, narrow at the bottom.
Hold one end of the resistance band in each hand. Loop the rest of the band around the balls of your feet. Extend your legs straight in front of you. Adjust your grip on the band, as necessary, until you feel tension. Point your toes against the band's resistance.
Bent-Knee Calf Raises
Also called soleus raises, this exercise targets the soleus, the smaller calf muscle. To do soleus raises, rest both feet flat on the floor. Place something heavy across both knees or, for more of a challenge, balance something heavy on just one knee. Raise your heel or heels off the floor as high as possible.
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