If you have a healthy routine of hitting the gym after work to burn off a little steam, don't be discouraged if you end up having to work late. If a gym visit isn't in the cards on a particular day, you can still perform some strength training at the office -- without having to change into your gym clothes to do it. Whether you choose to stay at your desk for certain exercises or you'd rather quickly duck into an empty stairwell, here are some strength training exercises that you can easily perform at your office when you can't get to the gym.
Calf raises are an ideal exercise to perform anywhere you can find a set of stairs; if you're in an office building, you shouldn't have to look far. Stand on the bottom stair so that your toes are on the edge of the stair and your heels are hanging off. Hold onto the railing for support. Let your heels drop toward the floor and then engage your calves to lift your body onto your toes. Slowly lower your heels back below the stair and then return to the upper position. Perform the exercise for as many reps as you're capable based on your typical strength training workout at the gym; for some people, five reps is enough, while others can perform 20.
Find a pair of objects that are the same weight and hold one in each hand. You could grab a bottle of water in each hand, two heavy books or anything else that provides some resistance. While standing up straight, hold the two objects in your hands with your arms hanging at your sides, and then slowly shrug your shoulders as high as you can. Slowly lower your shoulders back to the starting position and then continue to repeat this shrugging motion for as many reps as you desire.
Chair Reverse Squat
You can perform the chair reverse squat any time you get up from your desk, or simply set aside some time to execute a series of reps of this exercise. Sit in an upright, proper position with your feet on the floor and your back tall, and then stand up without using your hands to push off the armrests or the edge of your desk. You'll be relying heavily on your quadriceps muscles in your upper legs to lift the weight of your body.