Improvement in muscular strength and endurance doesn't necessarily require endless hours in the gym. There are plenty of exercises you can do at home in order to see gains, says Jeffrey Beck, exercise specialist with the Intermountain Medical Center Heart Institute in Murray.
Beck recommends that you complete the following basic routine twice weekly to start getting stronger now. The idea for each exercise, he says, is to hold the position for as long as you can, gradually increasing the length of holding time in accordance to your strength and endurance level. Time yourself in order to mark your progress as you go.
1) Shoulders/Biceps Hold: Stand with your feet shoulder width apart and arms raised out to your sides, palms facing down, feeling the resistance in your shoulders. Hold for 30 seconds and then rotate your palms so they are facing upward, shifting the focus of resistance to your biceps. Hold for 30 seconds. This constitutes one rep. Rest for one minute and repeat. Do 3 sets of one rep.
2) Seated Leg Extension: Sit on the ground with your legs extended in front of you. Raise your right leg up and hold as long as you can, feeling it in your right thigh muscle. Release and do the same with your left leg. This constitutes one rep. Rest for one minute and repeat. Do 3 sets of one rep per leg.
3) Donkey Kick Hold: Get down on all fours. Kick your right leg back and up until your heel is pointed towards the sky. Hold for as long as you can, feeling the resistance in your right glute muscle. Return to starting position and repeat with your left leg. This constitutes one rep. Do 3 sets of one rep per leg.