Examples of strength training: Legs

Sit to stand
  • Sit on the edge of your chair.
  • Stand upright.
  • Do 6 to 10 repetitions.
  • Do one to three sets.
  • Progress to not using your arms.
Squat
  • Stand with your legs shoulder width apart.
  • Lower your body as if you are sitting on a seat.
  • Do not bend your knees beyond 90 degrees.
  • Do 6 to 10 repetitions.
  • Do one to three sets.
  • To progress, hold hand weights and repeat exercise.
Step ups

This activity can be either a strength or an aerobic exercise.

For strength:

  • Do 6 to 10 repetitions.
  • Do one to three sets.
  • To progress hold hand weights and repeat exercise.

For aerobic:

  • Do a 30 second set of step ups, then rest for one minute.
  • Repeat 5 to 20 times depending upon your fitness.
Leg Extension
  • Sit in a chair with knees bent at 90 degrees and feet on the floor.
  • Slowly straighten one leg.
  • Return to starting position.
  • Repeat for other leg.
  • Do 6 to 10 repetitions.
  • Do one to three sets.

Please note:

  • This exercise can be completed with a weight around the ankle or tubing / resistance band to make it harder.
Heel Raise
  • Find a solid supporting object such as a bench, wall or sturdy chair.
  • Raise heels and rise onto toes.
  • Lower heels back to floor.
  • Do 6 to 10 repetitions.
  • Do one to three sets.