u/DebraStefanFitness

October 1: First Bench Press Session — 75lbsX5
Joe begins his bench press training as part of a 30-day strength challenge leading up to his 79th birthday on October 30.
His first session included a thorough warm-up, orientation to proper bench press technique, progressive loading, and appropriate rest intervals between sets.
This session establishes a baseline for evaluating his strength, technique, and progress throughout the challenge. No prior strength training whatsoever. Tennis and casual running only.

Joe is doing a 30-day challenge for his 79th birthday (10/30) so we are adding kettlebells today. Form and technique for swinging and switching starts him off so stay tuned for the progress!

78 years old. 3 weeks of strength training. 5 pull-ups!

I use heavy walkouts as an overload tool in my squat training. After 185×2, I unrack 230 for a 20-second hold and with the walkout then rest and go again for 190×1.
My squat schedule is not at competition peak so I’m happy to do this.
Anyone else 70+ using heavy walkouts in their squat training?Heavy Squat Walkouts

Joe is 78 and came into this already fairly fit from casual running and a lifetime of playing tennis, but he had never deadlifted before.

After learning the setup and movement, he worked up to this 185 lb single at about RPE 9 with solid technique.

He turns 79 on October 30, so we’re giving him 30 days of consistent strength training and will see what changes by his birthday.

Meet Joe, age 78, carrying 88 lbs total with a 44-lb kettlebell in each hand.
Farmer walks are part of his strength work beyond the barbell—grip, trunk stability, posture and loaded walking.
Strong at 78. 💪

Joe, age 78, taking on tire pulls with a rope as part of an outdoor strength and conditioning session.
Proof that challenging resistance training doesn’t have an expiration date. 💪

I personally filmed my fellow Nevada Masters competitor Allen Stanek pulling this record-setting 440 lb deadlift at 198 lb bodyweight—more than 2.2× BW—at only my second powerlifting meet. As a new Masters lifter myself, watching Allen compete at that level inspired me.
This was just two weeks before Allen aged into the 75–79 division. He is aging up again soon to the 80-84 division with no sign of quitting.

I found this old video again after seeing USPA’s recent feature on Allen, now 79 and still competing. Five years later, he’s still on the platform—exactly the kind of longevity in strength sports that r/PowerliftingOver70 is here to celebrate.

Today was my first deadlift session in this training cycle without sumo.
I’ve been prioritizing sumo lately, and today I wanted to see whether that training had increased my conventional pull while keeping my 230 platform opener solid.
RDL
65 × 12
Conventional Deadlift
65 × 12
135 × 8
155 × 8
175 × 5
195 × 5
205 × 4
225 × 1
**230 × 1 ✔**️
The answer so far: 230 is still solid. I didn’t push beyond it today, so whether the sumo emphasis has actually increased my conventional max is still waiting to be tested.
I’m deadlifting about every 9–10 days while continuing my other powerlifting training and activities like mountain biking, hiking and kettlebells.
For the 70+ lifters here: have you found that emphasizing sumo improved your conventional deadlift—or vice versa?

So, my 2025 comp season totals three world class championships setting records in all three lifts, finishing with 10/10/25 Olympia Pro. This year I am refereeing and coaching while I train for 2027. I pull Conventional deadlift in competition so I am training in Sumo style to recruit more gluteal muscle in hopes of benefiting my Conventional power. This easy single shows that my Conventional power is maintaining at 230 whereas my peak strength on the platform is 253 in competition season. I will continue with Sumo and check again for further progress.

Literally BLEW the third rep!🤪

After a left total hip replacement, one complete bunionectomy on the left, two right Achilles tendon reattachment surgeries, and two complete bunionectomy surgeries on the right, progressive lower-leg strength training has helped me retain the ability to run, jump rope, and still wear 5-inch stilettos at 73.

Lifelong marathoner learns jump rope!

Last week I asked whether the bench press might benefit the aging thoracic spine beyond simply increasing strength.
After that discussion, I reviewed side-profile photos from three of my older clients and noticed something I hadn’t expected.
These three men PLEASE SCROLL RIGHT (ages 73, 77, and 78) all appeared more upright after 3–4 weeks of supervised progressive strength training. Their backgrounds were very different: one had bilateral shoulder replacements, one was a longtime yoga teacher, and one was a lifelong marathon runner.
None of the three had ever trained the bench press before. It became a new component of each man’s program. They also trained deadlift on a separate training day, with recovery between sessions. Overhead press was used only as a light accessory exercise.
I’m not claiming the bench press caused the apparent postural changes. This is simply an observation that caught my attention because the same general pattern appeared in three very different older men over a relatively short period.
Have any coaches, lifters, or physical therapists here observed something similar? If so, do you think the bench press played a meaningful role, or is this more likely the result of progressive strength training as a whole? I’m also interested in any research that supports—or challenges—this observation.