Denise Austin Shares 3 Easy Weighted Moves for Women Over 50
A low-impact dumbbell routine that improves muscle tone and balance for lasting vitality.
Denise Austin’s Three Simple Weighted Moves for Women Over 50
Denise Austin, the iconic fitness guru known for inspiring millions to stay active at every age, recently delighted her fans with a new workout routine tailored for women over 50. Through her vibrant Instagram and TikTok videos, Denise demonstrates not only her passion for fitness but also the accessibility of her exercises — allowing women to build strength, confidence, and energy with just a pair of dumbbells.
Why Weighted Workouts Matter After 50
Staying active as you age is crucial—but combining movement with resistance training unlocks even more benefits:
- Maintains and builds muscle mass, countering age-related muscle loss (sarcopenia).
- Supports bone health and reduces the risk of osteoporosis.
- Enhances balance, coordination, and mobility, lowering fall risk.
- Boosts metabolism and assists with weight management.
- Improves mood and overall confidence.
Denise’s approach is fun, functional, and attainable for most women, even those just getting started or returning after a break.
The Three Moves: A Breakdown
Denise’s routine focuses on three key moves with dumbbells that provide a full-body workout. Each exercise blends upper and lower body engagement for maximum efficiency: “two workouts in one!” she declares.
1. Pulldowns
“Make sure when you’re doing a pull-down, you’re working your arms, your chest, and your abs,” Denise explains. This compound movement targets major muscle groups and elevates your heart rate.
- Begin standing with feet hip-distance apart.
- Hold a dumbbell in each hand, arms extended straight overhead next to your ears.
- Palm faces forward, brace your core.
- As you pull both hands down toward your chest, raise one knee up toward your belly.
- Return to start, then repeat using the opposite knee.
- Continue alternating sides, focusing on actively squeezing your back and abdominal muscles during each pull.
Trainer’s tip: Move with control—avoid swinging. Aim for 12-15 repetitions per side.
2. Tap Backs
Tap backs are designed to fire up your triceps and glutes while building stability and balance.
- Stand tall with feet together, knees slightly bent.
- Hold the dumbbells at your chest, bent elbows at a 90-degree angle.
- Lean forward gently from your hips, keeping your chest open.
- Step one leg back into a lunge as you simultaneously extend both arms behind you, in line with your leg (palms facing inward or upward).
- Return to the start, then alternate to the other leg.
- Keep your core engaged and maintain a neutral spine throughout.
This move focuses on toning the back of the arms and lifting the booty, promoting better posture and functional lower-body strength. Complete 10-12 repetitions per leg.
3. Bicep Curl and Hamstring Curl Combo
The final move pairs bicep curls with hamstring curls to sculpt and strengthen both your arms and the back of your legs.
- Stand in a wide stance, toes pointing out.
- Hold dumbbells at your sides, arms straight, palms facing forward.
- As you bend one knee and lift your heel up toward your glute (as if trying to “kick” your butt), simultaneously perform a bicep curl.
- Return to the starting position and repeat on the other side.
- Stay light on your feet, adding a “bounce” for a gentle cardio effect.
- Be sure to squeeze your biceps at the top of each curl and engage your hamstring with each lift.
Do 12-15 reps per side, moving with rhythm but under control to avoid using momentum.
How to Structure the Routine
This routine is ideal for a quick, low-impact, and effective full-body workout at home. Here’s how you can incorporate it into your fitness plan:
- Perform each exercise sequentially (one pulldown, one tap back, one combo move).
- Do 2-3 rounds, resting 30-60 seconds between sets.
- Use light weights (2-5 lbs) to start, increasing gradually as you build strength.
- Focus on your form and breathing; exhale as you exert effort (e.g., during the pull or curl).
Combine these moves with regular walking, stretching, and balance-focused activities for holistic fitness.
Frequently Asked Questions (FAQs)
Q: Can I do these exercises if I’m new to strength training?
A: Yes, Denise’s moves are low-impact and beginner-friendly. Start with lighter weights and fewer repetitions, focusing on controlled movement and proper posture.
Q: How many times per week should I do this routine?
A: Aim for 2-3 times per week on non-consecutive days, combining with other forms of exercise like walking or yoga for best results.
Q: Do I need special equipment?
A: No special equipment required—just a pair of comfortable dumbbells (2-5 lbs) and supportive sneakers. You can use water bottles if you don’t have dumbbells yet.
Q: Can men benefit from these moves as well?
A: Absolutely! While Denise tailors her programs for women over 50, these moves benefit anyone seeking gentle, effective strength training.
Tips for Success: Getting the Most Out of At-Home Workouts
- Warm up with gentle marching or arm swings before starting.
- Focus on posture: keep your chest tall, shoulders relaxed, and abdominals braced.
- Move at your own pace—slow, mindful movement is better than rushing.
- Stay hydrated and listen to your body to prevent injury.
- Finish with a cool-down: gentle stretching for arms, legs, and back.
“Consistency is key,” Denise reminds her audience—small, steady steps lead to big results over time.
The Denise Austin Effect: Inspiring Decades of Fitness
Denise Austin’s approach to fitness is rooted in encouragement, joy, and accessibility. Her followers often share stories of how her routines have changed their lives:
- “Just love her… it’s been over 20 years of me watching her and being inspired by her. And the love she has for what she does always shines through.”
- “I love these moves. Classic and effective!”
- Many report feeling more energetic, confident, and capable thanks to her simple, positive approach to wellness.
Her programs resonate because they focus on what’s most important: staying active, being kind to your body, and enjoying movement at every stage of life.
Recommended Gear: Denise’s Go-To Essentials
Wearing quality, comfortable workout gear helps you feel your best. Denise is known for sporting vibrant tank tops, yoga pants, and supportive sneakers—especially those great for walking.
- Light Dumbbells: 2-5 pounds are ideal for beginners.
- Supportive Sneakers: Choose walking or cross-training shoes with good arch and heel support.
- Stretchy, breathable clothing: Keeps you comfortable and ready to move freely.
- Water bottle: Hydration is key before, during, and after exercise.
Denise frequently recommends her favorite sneakers, many of which are affordable and occasionally on sale, making it easier to start your fitness journey.
Sample Routine Table
| Exercise | Muscles Targeted | Reps | Equipment |
|---|---|---|---|
| Pulldowns | Back, arms, abs, hips | 12–15/side | 2 light dumbbells |
| Tap Backs | Triceps, glutes, hamstrings, core | 10–12/side | 2 light dumbbells |
| Bicep + Hamstring Curl | Biceps, hamstrings, core | 12–15/side | 2 light dumbbells |
Additional Tips: Building a #FitOver50 Lifestyle
- Pair these weighted moves with daily walks for added cardiovascular benefits.
- Stretch regularly to improve flexibility and recover faster.
- Mix it up: Try Pilates, yoga, or balance exercises to keep workouts fresh and your body challenged.
- Journal your progress—small achievements add up and help you stay motivated.
Join the Movement: Denise Austin’s Social Media Community
Denise’s signature hashtags—like #FitOver50—create a supportive online community where women encourage each other, share tips, and celebrate progress. Check out Denise’s pages for:
- New workout videos and challenges
- Wellness tips and healthy recipes
- Personal stories of inspiration from people just like you
Follow along to stay connected, accountable, and inspired by fitness at every stage of life.
Final Thoughts: Fitness for Every Age
Denise Austin’s message is simple: Movement is medicine, and there’s always a way to get stronger, more confident, and energized. With just three easy dumbbell moves, anyone—especially women over 50—can build a lasting, joyful relationship with fitness. So grab your weights, turn on your favorite music, and join the #FitOver50 movement today!
References
- https://www.prevention.com/fitness/workouts/a40942205/denise-austin-three-easy-moves-workout-over-50-instagram-video/
- https://www.prevention.com/fitness/workouts/a64431118/denise-austin-standing-ab-moves-tone-waistline-instagram-video/
- https://www.deniseaustin.com/blog/3-moves-for-toned-firm-arms-
- https://www.deniseaustin.com/blog/3-simple-workouts-to-help-you-get-fit-over-50
- https://www.youtube.com/watch?v=TOhglDMBqGI
- https://www.aarp.org/entertainment/celebrities/denise-austin-interview-2023/
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