I am trying to figure out how to fix my leg and arm muscles.
I would recommend stretches. Long stretches.
You stand on a stair, or even just put your toes up on a broom handle lying on the ground, so the long muscle on the back of your leg is stretched. And stand there, not moving, for 5 minutes.
I know that sounds stupid... but a slow drawn out stretch like that works wonders.
Don't laugh, but you probably want to do it next to something that you can grab onto, so that there is less risk of falling.
Once you feel comfortable doing that, after your 5 minute stretch, if you are on a comfy stair, or put a towel over the broom handle, and holding onto something, slowly stand up on your toes, then back down.
It actually helps lots more than you would think.
Not sure about arms... except for arthritis, and that is super slow stretches on all of my fingers..... but you could do what Sylvester Stallone does..... just while sitting and watching TV, hold something in about the 2 to 5 pound range (maybe lots lighter for you starting out), and hold it, with your elbow at about a 45 degree angle. Just hold that.... remember, long slow stretches are good for old joints.
