Improvise by using household items or your body weight

Aim to include strength training exercises for all major muscle groups in your routine at least two days a week. If you'd rather not spend money on exercise equipment or a gym membership, use ordinary household items or your body weight for various upper and lower body strength training exercises:

• Canned goods. Many canned goods can serve double duty as hand weights.
• Chair or step stool. Use a chair for support when doing exercises such as leg curls. A low, sturdy step stool can become exercise equipment if you use it for step training — an aerobic exercise resembling stair climbing.
• Use your body. You don't need to go to the gym and lift weights to increase your muscular fitness. Use your body weight to do weight training exercises and resistance training. For example, try situps, pushups, squats and lunges.