Instructions to install or upgrade R & RStudio for admin

Hello, I am using:

  • RStudio Version 1.2.5001
  • "R version 3.6.1 (2019-07-05)"

And I would like to upgrade my version of R on my company administered Windows PC. Which set of instructions would you suggest I follow, or have my administrator follow, so that I am able to install and update packages?

If it matters. I also use Git version control.