u/DebraStefanFitness

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.

How to Jump Rope Without a Miss
One of the biggest mistakes beginners make is stopping after every miss. The goal isn’t perfection—it’s learning to recover your rhythm and continue.
Years ago I wrote a short article explaining the technique I use when teaching new jumpers. It also includes a brief YouTube clip that starts at the exact point demonstrating the concept perfectly by Floyd Mayweather, Jr. performing for his fans before a fight.
I’d be interested to hear what methods have helped others develop continuity after a missed jump.
Scroll down for the actual video showing precisely how he does it.
Can you tell he covers a miss by switching to one hand to wipe his brow then seamlessly back to two hands without changing his footwork?
https://jumpropeclass.blogspot.com/2015/05/jump-rope-continuity-without-miss-sport.html

F73 competitive powerlifter and coach here. This question is more than academic to me. Women my age are at increased risk of upper thoracic bone loss and progressive thoracic kyphosis (“dowager’s hump”), and many aging men also develop a pronounced rounded upper back.
While I would love to find evidence demonstrating that the bench press improves posture or reduces thoracic kyphosis, I haven’t found studies that specifically answer that question. My view is based on coaching experience rather than direct research.
My reasoning is that bone and muscle respond to progressive mechanical loading. During the bench press, substantial forces are transmitted through the upper extremities, shoulder girdle, sternum, ribs, and thoracic region. My own bone density and posture have remained excellent after decades of barbell training, which naturally makes me wonder whether the bench press contributes more than we currently recognize.
Has anyone come across research—or even compelling biomechanical reasoning—that either supports or refutes that hypothesis? I’d genuinely like to hear your thoughts.

USPA Squat Rule: “The lifter must bend the knees and lower the body until the top surface of the legs at the hip joint is lower than the top of the knees.”
Example:
This image is the freeze frame from the lowest point of the squat. Under the USPA standard, the top surface of the leg at the hip joint is below the top of the knee.

The bike league teaches us to posture ourselves for steep descents the same as sudden stopping. Level the pedals, shift your weight back over the rear wheel and cover the brakes.

I’m responding to concerns about steep descents so I’m sharing this student mastering the classic position. This is from the League of American Bicyclists best practices and my personal teaching archive from my private backyard trail. Note: my entire fleet is 26” MTBs standard “muscle bikes.”

Celebrating the 250th 4th of July with my favorite biking challenge!

Epic celebration on bicycles!

This morning we “grease the groove” for today’s DEADLIFT session! After I demonstrate a few practice drills, this 78-year old athlete competes the four techniques with descending weights 26 lbs down to 18 pounds. less

Paul is 78 and I am sharing my favorite partner throwing drills with an 8-pound medicine ball. We’re wearing 16 and 20 pound weight vests.

Control of the rope, timing, and FIVE consecutive jumps prove that he was wrong about his inability to jump rope!