A simple way for women to get stronger is by using a leg press machine or you could walk at a pace of 3.5 to 4.0 mph on a tread mill. Going this fast burns about 80% extra calories an hour and can improve your lung capacity and blood pressure by up to 10% more than a stroll would do.
Or for those of us without the fancy equipment could stand with your back against a wall, feet 1 to 2 steps apart. Then slide down the wall until your knees are bent at 90 degrees. Then press into your heels and slide back up the wall. Do this in 3 sets of 12 reps, 3 days a week.
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