When it comes to the simple exercises for women over 50, there’s no better source than Denise Austin. We can always count on the 69-year-old for fun and accessible fitness tips, whether she’s demonstrating an ab workout with her daughter, Katie Austin, sharing her secrets to staying young, fit, and strong, or anything in between. Most recently, the fitness pro took to Instagram to share a series of three simple weight training moves that can be done in just three minutes.

“Strength training is SO important as we age… it helps support bone density, build muscle, and keep you feeling strong, stable, and confident in your body,” Austin captioned her Instagram post. “These firmers are a must for us women over 50!” All you need for the exercises is a pair of weights.

Want to try the workout yourself? We’ve got the details on all three moves below. Austin suggests grabbing heavier weights for this series (hers are 8 lbs!) and doing each exercise for one minute.

1. Single arm lift

Austin begins by standing with her feet hip-width distance apart and a slight bend in her knees. “What you want to do is strengthen your shoulders, but stand up nice and tall, keeping your abs nice and strong and your back straight,” she explains.

With one weight in each hand and palms facing down, she lifts one straight arm at a time from down by her side to in front of her chest, alternating arms. “This is now working the beautiful shoulder muscles and the arms,” she says.

2. Bicep curl

Austin’s next move in the series is a classic bicep curl. Maintaining the same stance as in the first exercise, she flips her palms to face up instead of down. “Go all the way down and pull up,” she demonstrates, bending her elbows toward her face.

“This is a beautiful way to strengthen the arm muscles,” Austin explains. “If you don’t use them, we lose them, and we need our muscles!”

3. Deep row down

For the final move in the series, Austin mimics a rowing motion with her arms. “For the upper back, I love a deep row down and lift back up,” she says, maintaining the same stance as the last two exercises, but this time leaning slightly forward with a flat back.

With her palms facing inward toward her body, she drops the weights down toward the floor before bending both elbows to lift them back up. “Squeeze the shoulder blades behind you and release,” she demonstrates. “And there you have a fabulous upper body workout!”

Next time you need to strengthen your upper body in a time crunch, try any of these moves, or do the whole three-minute series for a quick and effective workout.

Sports Illustrated Swimsuit Model Katie Austin, Whose Mom Is ’80s Fitness Guru Denise Austin, Is Pregnant, Expecting First Baby

Katie announced the news on Instagram on Sunday, March 15, sharing a series of maternity photos taken on a beach

Katie Austin is going to be a mom!

The influencer and Sports Illustrated Swimsuit model, 32, is pregnant and expecting her first baby with husband Lane Armstrong. Katie, who is the daughter of ’80s fitness icon Denise Austin, shared the happy news on Instagram on Sunday, March 15, just weeks ahead of marking her second wedding anniversary with Lane.

The post featured a series of photos from a maternity shoot on the beach. Katie and her husband can be seen holding hands, embracing and cradling her pregnant belly as they celebrated her pregnancy.

One shot shows Katie — who wore jeans and a white-button down shirt worn open to showcase her baby bump — resting her hand on her stomach while holding a strip of sonogram images.

+ 1 🤍 we’re so excited to be mom & dad!!!!” Katie captioned the post.

The comments were filled with well-wishes for the expectant parents. Katie’s mom, Denise, 69, shared her excitement about becoming a grandmother, writing, “My baby is having a BABY!!! We are Over The Moon to be GRANDPARENTS!!!! I love all 3 of you!!!!…. Xoxo.”

Katie and Lane, who met on The League dating app in 2020, tied the knot at her family’s six-acre estate in La Quinta, Calif., on May 4, 2024. At the time, the bride told PEOPLE that she and Lane had their second date at the house and consider it “a special” part of their love story.

Denise told PEOPLE that she was “beyond thrilled” that her daughter and Lane found their perfect match in each other.

“They support each other in all aspects of life, and have true appreciation for one another,” she added. “Lane loves Katie’s spirit and kind heart — and as a mom, that’s all you want.”

Following the wedding, Katie shared that she was looking forward to starting a family with Lane.

Denise Austin, 68, still fits into her iconic ’80s leotards and reveals her daily fitness habit

The fitness guru shares secrets for lasting weight loss through daily 30-minute workouts and clean eating habits

At age 68, Denise Austin is still able to fit into the same leotards and swimsuits she wore more than 30 years ago.

The fitness guru and founder of Fit Over 50 magazine continues to spill her secrets for lasting weight loss through her popular fitness app. On the platform, she provides signature workouts, wellness plans and words of encouragement.

The mother of two told Fox News Digital that she posts her then-and-now photos not to boast but to remind her followers that real, long-term results come from showing up every single day.

Denise Austin likes to model her leotards and swimsuits from the ’80s and ’90s on social media to demonstrate the power of fitness. (DeniseAustin.com)

“I saved all of my leotards from back in the day, from the ‘80s and ‘90s, which I used to wear on my videos and on my TV show,” she laughed. “I’m so happy I kept them all because [my daughter] Katie loves to wear them. My other daughter, Kelly, loves to wear them too.”

“It’s a testament to me being 68 now and keeping it up,” said Austin. “That’s all it takes, keeping it up, keeping up with your workouts. And to me, I think it’s a really cool thing. It’s nostalgic for me, and it shows me that if you do start exercising, it does matter and you’ll feel good. And it’s all about feeling good for me.”

“I want to feel healthy,” she continued. “If you have money, it doesn’t matter if you don’t have good health. And no matter who you are, you just have to do something for yourself. Did you know that just standing up burns more calories than sitting down? So I tell people to get up throughout the day. If you’re on your phone, walk and talk while you’re on the phone. The more you move, the better it is for your circulation, which also helps your whole body.”

Denise Austin told Fox News Digital she swears by walking for at least 30 minutes a day to lose weight. (DeniseAustin.com)

Austin hosted the No. 1 exercise show on television for 24 years. She has sold more than 25 million fitness tapes and DVDs, making her one of the most successful home-workout creators of all time.

According to the star, she works out 30 minutes a day, every day. She prioritizes exercising in the morning to get it done immediately. Austin pointed out that it gives her energy for the rest of the day.

Denise Austin is the creator of Fit Over 50 magazine. (DeniseAustin.com)

But her exercise routine doesn’t end once the sun rises.

“Throughout the day, I have these little squeezing-in exercises that you can do anywhere,” she explained. “Like right now, wherever you are, pull in your abdominals and tighten up the tummy muscles. Keep the abdominal muscles tight for five seconds. That’s equal to one sit-up. So you could be doing isometric exercises throughout the day. If you’re standing in line at the grocery store, squeeze your buttocks.”

Denise is the founder of DeniseAustin.com and the Denise Austin Fitness App, where she continues to motivate women with her signature workouts, wellness plans, and supportive community.  (DeniseAustin.com)

“If you don’t squeeze it, no one else will,” she said with a grin.

Denise Austin works out every day for 30 minutes. (DeniseAustin.com)

The one workout Austin never skips — and urges everyone else to embrace — is simple: walking.

“Walking works,” she stressed. “It really shows results. You can walk off your weight. I tell everyone to start with a 20-minute walk. Go around the block, see how fast you can go.

Denise Austin recommended starting your day with a 10-minute walk and working your way up. (DeniseAustin.com)

“Do two blocks next week. Always increase it. Ultimately, it’s best to do a 30-minute walk. Then you work in your heart, you’re burning fat, you’re seeing a difference in your weight loss. Thirty minutes is science-backed. You will see a difference if you do it regularly, at least three days a week. You have to do it three days a week.”

Denise Austin has kept all of her leotards and swimsuits from decades ago. Her daughters now love to wear them. (DeniseAustin.com)

“I try to walk almost every single day,” she said. “I love to get out and walk. It’s great for your mind. It helps your mood, it improves your attitude, and you just feel better. And when I walk with my daughters, they talk more, they share more. You just feel free when you’re out walking.”

Austin advised that if you want to boost your walking routine, add some stretching when you’re home and even dedicate five minutes to weights.

Denise Austin attends the 2024 ESPY Awards at Dolby Theatre on July 11, 2024, in Hollywood, California.  (Amy Sussman/WireImage/Getty Images)

“Then you’ll have a complete cardio workout,” she said. “Heart disease is the number one killer for us women. Exercising is so great for you. And of course, conditioning your muscles helps with stretching for flexibility.

Denise Austin and her daughter Katie Austin teach a total body workout during the Wellness Your Way Festival at the Colorado Convention Center on Aug. 16, 2019, in Denver. (Tom Cooper/Getty Images for Wellness Your Way Festival)

“I have some days when I dedicate myself to stretching. Other days are for walking. Some days are for weights. So if you can line up your week with all three components of a well-balanced workout, it really makes a difference. You’ll lose inches, tighten up your tummy, and you’ll just feel so much better.”

At age 65, Austin walked the Sports Illustrated Swimsuit runway show in Miami. She still calls it the “thrill of my life.” Austin was accompanied by her daughter Katie, an SI Swimsuit model and fitness influencer.

Denise Austin told Fox News Digital she skipped the chips and guacamole, along with red wine, for two weeks ahead of walking the SI Swimsuit runway. (John Parra/Getty Images for Sports Illustrated Swimsuit)

“I was 65 in a bikini!” she said. “I really did watch a lot of calories for two weeks. They just told me two weeks before my walk. So, I only had two weeks to prepare. I didn’t do chips and guacamole for two weeks. I didn’t do my red wine. I just really ate as well as I could for two weeks. But that was a once-in-a-lifetime situation. I don’t do that anymore. I enjoy my wine and food, and it’s a part of my life.”

Denise Austin told Fox News Digital she always has fresh fruits and vegetables at home. (DeniseAustin.com)

In addition to staying active, Austin emphasized the importance of clean eating centered on fresh, whole foods. She prefers preparing meals at home, but when she and her husband head out for a date night, they keep things balanced by sharing a dish or dessert.

WATCH: DENISE AUSTIN SAYS FITNESS IS KEY EVEN WITH WEIGHT-LOSS SHOTS

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“Food is medicine — the right foods,” said Austin. “It’s a part of taking care of your body. And portions do matter. When you’re out grocery shopping, make sure you read the labels. I’m not into a lot of ingredients, things you can’t pronounce. I prefer lots of fruits and vegetables. I have avocado in the morning with my eggs. I like to have cottage cheese now with some chia seeds on top and blueberries.

Denise Austin told Fox News Digital it’s never too late to start or try again, regardless of your age. (DeniseAustin.com)

“If you could shop in the perimeter of the grocery store, that’s usually the healthiest foods, from produce to healthy meats,” she noted. “And I’m a big believer in balance. I have good carbohydrates, fruits and vegetables. I make sure I have protein in every meal. Protein, as you age, is so important. And I’m a real believer in fiber and drinking plenty of water.”

At age 65, Denise Austin joined her daughter Katie Austin at the Sports Illustrated Swimsuit runway show in Miami. (John Para/Getty Images)

It’s never too late to start or try again, she insisted.

“If you haven’t exercised in a long time, and let’s just say you’re 68, like me, the best thing that I would tell everybody is to start small but start now. This is where your health can go either way. You can join my program, go to the gym or just go for a walk. It doesn’t matter. Just make a plan.”

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