Who is a good candidate for Debra Stefan’s Adult Weight Loss Camp?

A good candidate is coachable, willing to train daily, and ready to adopt new habits in a private residential environment. If you can commit to accountability and follow structured routines, you will succeed here.

How long should I stay at the adult weight loss camp?

A minimum of 30 days produces the best long-term results. Thirty days gives you time to establish consistent habits, adapt to the daily structure, and build the lifestyle you will maintain at home.

What is a typical day like at the camp?

Training takes place both indoors and outdoors on the property, including the sports court and private paved trail. Activities vary based on ability and may include strength training, mobility work, biking, jump rope drills, and supervised meal preparation.

What kind of food will I eat during the program?

Meals are based on whole foods, grass-fed beef, free range chicken, wild caught fish, and organic produce. Groceries are provided, and you prepare meals under supervision so you can continue the same habits at home.

Do I prepare my own meals?

Yes. You prepare meals under supervision in the home kitchen. This teaches real-life skills you’ll rely on after your stay so the results continue long after you return home.

How much exercise will I do each day?

Most guests train up to 3–4 hours per day depending on capability. Workouts are scaled for beginners, older adults, and guests with orthopedic limitations, including joint replacements and mobility challenges. Emphasis is on rest and recovery after workouts.

What are the accommodations like?

Guest rooms are private bedrooms in a real home. Two optional private suites include private baths for an additional fee. The residence overlooks a golf course with expansive desert and mountain views.

How many guests stay at one time?

An average of one to three guests stay at the residence. Debra is the sole trainer-host, and privacy is fully protected. No staff, teams, or outside visitors enter the home during your stay.

Why isn’t the residence open to the public?

The retreat operates under a non-commercial business license inside a gated residential community. For client safety and privacy, the location is not open for public tours and is not listed on Google Places.

What happens during the introductory phone consultation?

We discuss your goals, mobility, medical restrictions, schedule, and expectations. This ensures you are a good fit for the program and confirms your readiness for a structured, residential fitness experience.

Deadlift Workout: Master the #1 Exercise for a Strong Back

A deadlift workout doesn’t need to be complicated to be effective. Proper form, gradual increases in resistance, and smart training decisions are the foundation of lasting strength.

I’m Debra Stefan, a USPA Nationally Certified Powerlifting Coach, World Champion Powerlifter, and fitness professional with over 40 years of experience.

At age 73, my priority is maintaining the strength I’ve developed through decades of consistent training. My recent workout includes Romanian deadlifts, sumo deadlifts, conventional deadlifts, a 230-pound heavy single, and a 200-pound back-off set for six repetitions. This does not represent my current world record, but it does demonstrate the way to make progress and maintain strength.

You don’t need to lift my weights. The important lesson is learning how to train at your own level.

Deadlift Workout at 73: Every Set, Rep and Weight

Watch how I structure my training from warm-up through working sets, using proper technique, controlled intensity, and smart decisions to maintain strength at 73.

At 73, my goal is strength maintenance through proper technique, progressive warm-ups, and smart training decisions. This four-minute demonstration shows my actual workout progression.

Deadlift Workout Fundamentals: Start With Proper Form

The deadlift trains multiple muscle groups, including the spinal erectors, glutes, hamstrings, quadriceps, and gripping muscles.

A properly executed deadlift technique involves coordinated movement at the hips and knees while maintaining controlled spinal positioning.

I begin with lighter resistance to prepare for heavier working sets. The goal is to establish movement quality before increasing the load.

Deadlift Workout demonstration by Debra Stefan showing Romanian deadlift technique and hip-hinge positioning.

Debra Stefan, USPA Nationally Certified Powerlifting Coach and World Champion Powerlifter, demonstrates the Romanian deadlift at age 73.

Romanian Deadlift: Learn the Hip Hinge

The Romanian deadlift (RDL) emphasizes hip hinging and controlled loading of the posterior chain.

The bar travels close to the legs as the hips move backward. The hamstrings and glutes contribute to the movement while the back muscles stabilize the spine.

Sumo Deadlift: Explore a Wider Stance

The sumo deadlift uses a wider foot position and different hip and knee mechanics.

Including sumo during my preparation allows me to practice another pulling variation before progressing to heavier conventional deadlifts.

Conventional Deadlift: Building Toward a Heavy Single

Debra Stefan, USPA Nationally Certified Powerlifting Coach and World Champion Powerlifter, demonstrates the Romanian deadlift, sumo, and conventional at age 73.

My video session progresses through lighter sets before reaching a 230-pound conventional deadlift single.

A heavy single doesn’t necessarily mean an all-out maximum attempt. It can be an opportunity to practice lifting a challenging weight while maintaining technique.

At 73, I’m interested in preserving strength and training consistently—not setting a personal record every session.

Deadlift Workout Back-Off Sets: 200 Pounds for Six Repetitions

Following my 230-pound single, I reduced the weight to 200 pounds and completed six repetitions in an AMRAP set.

AMRAP means as many repetitions as possible within the intended technical and effort limits.

A back-off set provides an opportunity to accumulate additional training volume at a lighter load.

Understanding perceived exertion (RPE) and repetitions in reserve (RIR) helps lifters make better decisions about training intensity.

With Deadlift Proper Technique Matters

Deadlifting is not simply about moving the greatest possible weight.

When you learn proper deadlift form and appropriate loading, progressive training help develop strength for everyday activities, including lifting and carrying objects.

The National Institute on Aging provides additional information about exercise and physical activity for older adults.

For more on developing back strength, read my article Back Strength Exercises for Seniors.

You can also explore the squat, bench press, and deadlift in Weight Lifting for Weight Loss: Learn the Big Three.

Learn the Deadlift With a USPA Nationally Certified Powerlifting Coach

As a USPA Nationally Certified Powerlifting Coach, World Champion Powerlifter, and fitness professional with over 40 years of experience, I teach practical strength training built on proper technique and smart progress.

My upcoming SBD Big Three training program will teach you how to squat, bench press, and deadlift with proper technique and simple, smart progress. Learn directly from a USPA Nationally Certified Powerlifting Coach and World Champion Powerlifter.

Interested in early access? Contact me to join the priority interest list and receive details when the program becomes available.

The deadlift module will cover warm-up preparation, lifting variations, working-set selection, training intensity, and practical application of RPE and RIR.

My approach is simple: master proper technique, train intelligently, and make progress according to your individual abilities.

Interested in personal instruction? Contact me to explore private strength training at Vegas Fitness Retreats in Henderson, Nevada.

Deadlift Workout