Mindset Fitness

Mindset Fitness Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Mindset Fitness, Gym/Physical Fitness Center, 7 N Herald, Spokane Valley, WA.

Family owned and operated gym in Spokane Valley, Washington
24 hour access
Indoor cycling classes
Personal training
Tanning
Small Group training
Welcoming community

Your training variables should match your goal. Most people train without knowing if their approach actually matches wha...
09/13/2026

Your training variables should match your goal.

Most people train without knowing if their approach actually matches what they are trying to achieve. Here is the breakdown for building power.

Power
Training frequency — 3 to 5 times per week
Sets per week — 6 to 12
Reps per set — 1 to 5
Rest between sets — 3 to 5 minutes

09/13/2026

Medium Band!
Stretch: Seated Figure-4 2 x 30 sec per side. Sit tall, fold gently over the crossed leg.
90/90 2 x 30 sec per side. Both hips stay down. Lean over front leg
Banded glute bridge 2 x 15 Drive through the heels, squeeze at the top.
Banded Clamshells 2 x 15 per side. Keep the feet together, rotate from the hip only.

09/12/2026

If your leg curls look like this you might be missing out on the full benefit

Here is a mistake most people make without realizing it — lifting your hips off the pad during a hamstring curl shifts the tension away from the hamstrings and onto other muscles. The hamstring never gets the full load it needs to grow.

The fix is simple:

As you curl your leg actively drive your hips into the pad and keep them there throughout the entire movement. That one adjustment keeps the tension exactly where it belongs — on the hamstring — for every single rep.

Less hip movement. More hamstring activation. Better results from the same exercise.

Save this and apply it to your next leg day.

09/12/2026

Stretch: World’s Greatest Stretch 2 x 30 sec per side.
• Stretch: Standing Torso Twist 2 x 12 per side.
• Strength: Banded Good Mornings 2 x 15. Hinge at the hips, keep the back flat.
• Strength: Tension Shoulder Presses (light band, both hands) 2 x 12. Raise arms over head keeping tension on the band with control

09/11/2026

Most beginners miss this one thing when doing lat pulldowns — and it is costing them most of the benefit

If you are sitting perfectly upright and pulling the bar straight down you are not getting the most out of this exercise. Here is the fix:

Setup
- Select an appropriate weight — not so heavy that your form breaks down
- Grab the handles and lean back slightly before you pull. This small adjustment changes everything about how the exercise feels and which muscles it targets

The movement
- From that slightly leaned back position pull your shoulder blades together as you drive the bar down toward your chest
- Squeeze at the bottom before returning to the top
- Control the return — do not let the weight pull your arms back up without resistance

Sitting straight up and pulling straight down shifts the work away from the lats and into the biceps and shoulders. The slight lean and the shoulder blade squeeze are what put the lats in the driver’s seat where they belong.

Save this and apply it to your next back day.

Muscle EnduranceYour training variables should match your goals.Most people train without knowing if their approach actu...
09/11/2026

Muscle Endurance
Your training variables should match your goals.

Most people train without knowing if their approach actually matches what they are trying to achieve. Here is the breakdown for building muscle endurance.

Endurance
Training frequency — 3 to 6 times per week
Sets per week — 15 to 25
Reps per set — 15 to 25 or more
Rest between sets — 30 to 60 seconds

09/11/2026

Day 11
• Stretch: chest opener 2 x30 sec.
• Stretch: Overhead Triceps Stretch 2 x 30 sec per side.
• Strength: Band assisted push-up (band around arms above elbow) 2 x 15.
• Strength: Banded Bicep Curls (band under one foot) 2 x 15. Curl with control, no swinging. Elbow inside knee

09/11/2026

Stop just adding weight every week — try these three things to get stronger instead

Adding weight is not the only way to progress and for most beginners it is not even the best place to start. Here are three other ways to make your training harder and build more strength:

1. Exercise difficulty
Make the exercise harder by changing the variation or increasing the range of motion. A split squat is harder than a goblet squat. A deficit push up is harder than a standard push up. You do not need more weight — you need a more challenging movement.

2. Frequency
Do the exercise more often. More practice means more opportunities for your muscles and nervous system to adapt. If you are only squatting once a week try twice. The extra exposure alone will drive progress.

3. Control
Slow down the movement, add pauses at the hardest point, or focus on cleaner technique. The same weight becomes significantly more challenging when you remove momentum and take full ownership of every inch of the rep.

Weight is just one variable. Use all three and you will make progress long after adding plates stops working.

Save this and apply at least one to your next session.

1. Keep lifting weights! Resistance training is the most important signal telling your body “we still need this muscle”....
09/10/2026

1. Keep lifting weights! Resistance training is the most important signal telling your body “we still need this muscle”. Aim for 2-4 session per week and progressively challenge yourself.
2. Eat enough protein! Older adults benefit from getting plenty if high- quality protein throughout the day. A practical target is around 1.2-1.6 grams of protein per kg of body weight per day. (Assuming there is no medical reason to restrict protein)
3. Don’t chronically under-eat! Large calorie deficits make it harder to preserve lean mass. If you’re trying to lose fat, use a moderate deficit and keep resistance training.
4. Keep using your muscle! Walking carrying things, climbing stairs, getting up off the floor and other daily activities help maintain strength and function alongside your structured workouts.
5. Prioritize recovery! Sleep, adequate protein, and rest between hard sessions become increasingly important as recovery capacity changes with age.
6 Train for strength, not just appearance! Maintaining the ability to squat,hinge, push, pull, carry and get up and down from the floor is a great way to preserve useful muscle and independence.

The take away: Aging doesn’t mean you have to accept losing muscle. Your body continues to adapt to resistance training well into older age. The key is giving it a constant reason to keep the muscle and nutrition needed to support it.

09/10/2026

Day 10
• Stretch: Child’s Pose 2 x 40 sec. Walk the hands out, sink the hips to the heels.
• Stretch: Seated Spinal Twist 2 x 30 sec per side.
• Strength: Banded Dead Bug (Light band around the feet) 2 x 10 per side. Press against the band as you extend opposite arm and leg.
• Strength: Banded Bird Dog (Light band above the knees) 2 x 10 per side. Hold 2 seconds at full extension.

Address

7 N Herald
Spokane Valley, WA
99206

Telephone

+17022418943

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