May 2022 - Meridian Fitness


Do you think exercise is for all muscles? No, every workout has its effects that depend on your body parts. For example: if you are doing squats then it will affect your legs and feet mostly. Now the question arises do you need to try a full-body workout?
Why not, a full-body workout will mostly affect the upper body, lower body, and core. Can you accomplish your fitness goal with a single exercise? No, as some exercises are to normalize the heart rate and some others are to lose weight. Hence, you need some other strategy to gain fitness.

How Exercise is Different for Every Body?

How Exercise is Different for Every Body
Can you lift the weight just like a bodybuilder? It’s not possible because all of you have different body structures. Moreover, every human body has a different level of immunity. The repetition of exercise will explain how many exercises a person can do.
First, you have to understand which exercise is for which body. For example, you can extend the reps or repetition of pushups from 10 to 20. This will only depend on your stamina to do exercise. Pushups are the exercises in which the chest and arms will get the effect.
That’s why a full-body workout requires a set of multiple exercises to affect the whole body. Before going for an exercise, decide its order. A gym personal trainer will help you in deciding a forum which you need to follow for the exercise to earn fitness.

Best Exercises for Full Body Workout:

Best Exercises for Full Body Workout
Gyms are your best instructor to plan a workout. No matter, whether the workout is for the arm or legs, training is necessary. Exercise reps will decide how much stamina you have for it. Don’t get disappointed if you feel tired after a few reps.
Try a full-body gym workout to affect all the muscles of your body. Before that, you have to check the elements of the perfect workout. Below are all the total body workouts for you in the gym:

1- Squats

Have you ever done sit-ups in your school? If yes then they are the simplest kind of a squat. Are you thinking it’s not a big deal to do sit-ups? Wait, because sit-ups are not that much easy. You have to sit down and immediately get up after it.
Squats are to putting weight on your knees and ankles. Yes, they are to make your knees and ankle strong. Do you burn calories from your hip muscles? Squats are here to do it. Hence, a set of squats will affect your ankle, knees and hip muscles.

Benefits of Doing a Squat:

Let’s observe some plus points to do this exercise:

  • Muscular Strength
  • Lower Body Muscles Strength
  • Effective for Weight loss
  • Core Strength
  • Reduce Risk of Injury
  • Can Perform Anywhere
  • It has a variety to Perform

2- Pushups

Have you ever laid down on a floor? Pushups are the form, of exercise in which you just try to lay down on the floor with the help of your arms and feet. Don’t get confused it’s an exercise in which you have to put yourself down by putting the pressure on your hands.
Can you put all your weight on the arms? It’s not suitable so pushups will allow you to get up to a limit. Still don’t get how to do a pushup? Here are the steps to help you in doing this exercise:

  • Put your palms on the floor, keeping your arms up
  • Put the legs straight and put all the weight of the legs on the feet
  • Try to lower your body so that your chest and nose will touch the floor
  • After that push your back up.

It’s an exercise of the shoulders. If you are up to strengthening your lower back, try the pushups for it.

Advantages of Pushups

Here are all the benefits you will get after performing a pushup:

  • Improves the Body Composition
  • Reduce the Risk of Cardio Diseases
  • Strengthen Upper Body Muscles

3- Lunges

If you are sitting on the ground then how can you get up? You will surely use your knees for getting you from the ground. The same pose is a part of an exercise that you often do in a gym. Lunges are the leg activities that can help you to recover from any injury.
Most athletes use this exercise to reduce the chances of getting injured in a game. Just put your one leg down in a right-angle position. The other leg will remain straight in a standing position. Move up and down with one leg to perform lunges.
Simple lunges are not enough for you? You can perform it in different ways like doing it by holding dumbbells in your hands. Moreover, you can take a challenge to do lunges for your leg’s strength.

What are the Benefits of Doing Lunges?

Lunges are an exercise to boost the strength of your legs. Let’s see some of its popular benefits:

  • Prevent from Injury
  • Strengthen Leg Muscles
  • Gain Balance
  • For Body Flexibility

4- Burpees

Have you ever listened to a combo of exercises? Or are you thinking these exercise combos are useless? No, it’s not the right combination of exercises that are always useful for any human body. It’s just like two are better than one. Burpees are a great example of a combination of exercise.
All of you came to know about pushups and squats. Have you heard about the combo of pushups and squats? Burpees is an exercise in which you have to experience both squats and pushups. First, you have to do squats and then immediately go in the position of pushups.

Top Benefits of Doing Burpees:

Top Benefits of Doing Burpees
If you are doing a combination of two exercises then you should get a double benefit. It’s the ideal way to enjoy the best full-body workout. Below are the top benefits you will receive from burpees:

  • Improvement in Cholesterol Level
  • Strengthen Heart and Lungs
  • Improve the Functions of the Brain
  • Reduce Risk of Diabetes and Heart Attack

5- Deadlift

Looking for an overall body strength? A deadlift is the best fit for you. Yes, it’s a full-body weight lifting workout from which you can get strong muscles. A deadlift can treat your glutes and hamstrings very well. You just have to lift a weight to your thighs.
Need to be like a bodybuilder? Try deadlifts as it is the exercise to affects the whole body. Many bodybuilders and even athletes are having this deadlift session in the gym. You can further take some dumbbells to perform a deadlift.

Why We Need Deadlifts?

Why We Need Deadlifts
Every exercise has its objective. Some exercises are for long terms but some have a short duration. Duration is not a problem people are looking for the results. Below are the results for which you need a deadlift exercise:

  • Make you capable to jump
  • Helps in core activation
  • Enhance bone mineral density
  • Activation of hip extension
  • Increase the metabolism

6- Rowing

Have you seen a sugarcane machine? It will give you a sugarcane juice after crushing sugarcane. Similarly, you have to put an effort to run this machine then it will show you the results. You have to use your legs to run this rowing machine.
Just stretch a string attached to an end of a machine. This will elaborate your holding power. The arms and legs of your body will play an important part in performing this exercise. Pull the string coming from a machine and stretch it to a limit by keeping your legs and arms straight.
It’s the ideal exercise for your lungs and heart. You can’t say it is a cardio exercise as all heart exercises including heartbeat is cardio. If you are serious about the blood circulation in your body, go for the rowing session. Gyms are presenting these cardio sessions for you.

Advantages of Taking Rowing Class:

Advantages of Taking Rowing Class
Stretching seems easy but you have to put a lot of effort into it. Let’s see all the results you will get from the rowing session:

  • Low Impact Exercise
  • Better for Heart and Lungs
  • Teach Endurance
  • An alternative to Elliptical and Treadmill

7- Pike Roll Out

Can you stand in your arms? It’s not possible but yes you can do it by using a prob. A pike roll-out is an exercise in which you have to bend your legs by standing on your hands. Your legs will be in an upward direction and your feet will touch a ball.
Just make a position that you are ready to roll your body out. Lift your hip into the air. When you bring your body back down, move it with the movement of the ball. Just roll yourself with the ball until your knees and arms will come in front of you.

Why We Need a Pike Roll Out?

Just to feel the sense of getting rolled out, try a pile roll-out exercise. Here are all the benefits for which you are going for this full-body gym workout:

  • Strengthen the lower abs
  • Improve Movement of Lower back Muscles
  • Teaches Stability

8- Jumping Jack

Have you seen a star? A jumping jack is just like a star. You just have to open your legs and arms in a position to affect the whole body. Change the position of your arms and then raise them above your head. It’s just like you are trying to fly high in the sky.
This movement of arms, legs, and shoulders will improve the movement of your body. Lowering your arms by landing on your toes and again jumping by opening your arms above towards the sky. Try to jump higher to get more strength and power.

What are the Advantages of Jumping Jacks?

What are the Advantages to Do Jumping Jacks
Exercise is to strengthen people for all the tasks coming towards them. Jumping high in the sky and moving your arms is also an exercise whose benefits are:

  • Strengthen Hamstrings
  • It will strengthen your glutes
  • Increase the Blood flow in the body
  • Helps in Improving Joint Motion

Bottom Line:

The workouts are numerous to deal with but you should take a full-body workout. The reason is, that full-body gym workouts are beneficial for all the muscles in your body. The need is to understand your physique first. A gym trainer can explain a set of exercises according to your body structure.


Are you a sports lover and having a health problem? You must try some supplements to improve your health. All of you have listened about the workout but very few people know about pre-workout supplements. It’s the secrete to boost your sports career.

No matter, whether you are an athlete or a bodybuilder, a pre-workout supplement is essential. Most of you think that these pre-workout supplements are no less than hype. Before reaching any conclusion, you should read all the details about these supplements. 

What is a Pre-Workout Supplement?

What is a Pre-Workout Supplement

Have you heard about exam preparation? It’s the preparation before a real exam from which the chances of your higher grades increase. Similarly, pre-workout supplements are multi-ingredient dietary formulas to boost the energy level. 

If you are going to have an athletic competition like Olympics, try pre-workout supplements. These supplements will possess a bunch of ingredients. It will help you to focus on your training classes. Is caffeine a booster for your metabolic rate? Yes, that’s why it’s included in the ingredients of pre-workout supplements. 

Ingredients of a Pre-Workout Supplement:

Ingredients of a Pre-Workout Supplement

Have you seen a pre-workout supplement? It looks like medicine and what are medicines made from? Yes, you are right, they need ingredients. Similarly, a pre-workout supplement also has some ingredients which are here:

  • Caffeine

Are you a tea lover? If yes then you must aware of its ingredients. Caffeine is the main ingredient in your tea. Have you ever thought about why caffeine is necessary for tea? It’s because it will improve your endurance. 

That’s what an athlete wants. Therefore, caffeine is an important ingredient in a pre-workout supplement. Furthermore, it will enhance your brain functions. 

  • Taurine

Want to boost your brain functioning? Taurine is here which is an ingredient of your pre-workout supplement. It is the finest amino acid which is popular in managing the nervous system. You can find it in your brain and organ tissues. 

Your sports career will need such amino acid. A pre-workout supplement is a source through which you can have this supplement. 

  • Creatine

Want to make muscles? Creatine is a supplement for bodybuilders. It will enhance your capacity to lift a weight. You can have a strong muscle by using creatine as a supplement in your pre-workout supplement.

Just seek endurance through a supplement. Lift more weights after gaining endurance power from a pre-workout supplement. Have creatine and enjoy high-intensity interval training. 

  • L-Arginine

Are you looking to improve your blood circulation? An athlete can’t rely on any disease. L-Arginine is one of a bundle of amino acids that creates nitric oxide. Do you know why we use nitric oxide?

It’s a compound that will relax your blood vessels to circulate the blood inside your body. Just have a pre-workout supplement and improve your blood circulation. 

  • β-Alanine

An amino acid present in your liver is beta-alanine. By taking this supplement, you will improve your athletic performance. The reason is, that it will stop the neuromuscular fatigue in your body. 

You can also face some side effects of this ingredient. Try to take an individual supplement to avoid its side effect. 

  • Betaine

Do you see a fat athlete? Sports is to eliminate fats kind of things from your body. An amino acid-like betaine will process fat in your body and control liver functioning.

Want to increase your work capacity? Take a pre-workout supplement which contains betaine and increase your muscle size.  

Pros of Using a Pre-workout Supplement:

Pros of Using a Pre-workout Supplement

Pre-workouts are to improve your athletic training. Therefore, they have many advantages and drawbacks. Some of the popular pre-workout benefits for which you are taking these supplements are:

  • Strength Gaining

Yes, you are not weak but to be an athlete your strength level should be high. This pre-workout contains creatine which is helpful for strength gaining. The presence of nitrate in your body will further enhance your body strength. Both of these supplements are present in pre-workout supplements. 

  • Build Muscles

Are you a bodybuilder and still have weak muscles? Not fair, this is not your case. A bodybuilder is supposed to be the strongest athlete in a fighting competition. Go for the pre-workout supplements in which you can find branched-chain amino acids. Improve your oxygen level and gain muscles. 

  • Seek Endurance

What does a heavyweight championship demand from you? Yes, it’s patience. A candidate can only succeed in such competitions if he can show patience. Endurance is the other name for patience. The beta-alanine in a pre-workout supplement will help your body to seek endurance. 

Drawbacks of Using a Pre-workout Supplement:

Is pre workout bad for you? All of you know that every beneficial thing has some side effect. The wrong usage of workout supplements can cause a serious issue. It mostly happens when you take an expired pre-workout. Here are some drawbacks of using a pre-workout supplement:

  • High Caffeine

Yes, caffeine will enhance your brain functionality. Stop, the overdose of caffeine can lead you to stomach disorder. You can also go into the phase of insomnia. Excess caffeine like elements in the pre-workout supplement will bring a stomach disease for you.

  • Itching Sensations

Beta-alanine is effective for increasing your athletic performance. Wait, it can further be a reason for itching on your face or lips. The amino acid beta-alanine is present in your pre-workout supplement that can cause an itching sensation. 

  • Anxiety

No problem in this world is bigger than anxiety. It will destroy a personality completely. What if you get a panic attack after taking a pre-workout? Don’t panic, this is a drawback of this workout supplement. A few people have to face this issue after taking a pre-workout supplement. 

How to Use Pre-Workout to Boost Athletic Performance?

How to Use Pre-Workout to Boost Athletic Performance

Have you listened to a dose of medicine? Pre-workout is also a medicine which you have to take according to the instructions of your gym trainer. Can you take any medicine without the doctor’s prescription? 

Same as a pre-workout supplement requires the permission of a personal trainer. It’s a safe end to save you from its drawbacks. Your trainer is aware of all of the diseases you have. Hence, he will guide you the best about its dose. 

As a routine, trainers will recommend having a pre-workout supplement 30-60 minutes before your workout. Now, you are thinking why? It’s because the caffeine will need an absorption time after entering your blood to show its results. 

Therefore, an athlete can’t take it just before his workout. Moreover, if you take this supplement an hour ago before your workout then it will show its effect. If you are allergic to any supplement then no trainer will prescribe this to you. 

Should I Take Pre-Workouts?

Should I Take Pre-Workouts

Are you a workout person? If you are a workout person and perform it to maintain fitness then it’s not for you. It’s because you are not consuming your energy in performing a simple workout. If you are a person who performs high-intensity training then it’s the best fit for you. 

Coming towards the reason, it is because pre-workout contains amino acids and a lot of energy for you. High-intensity training is the only option in which a pre-workout supplement is good for you. You need energy for a workout and a pre-workout supplement will give this to you.

Finding the Right Pre-Workout Mix for You:

Does the selection criteria for everything the same? No, because everything has different facts. The same rule is for workout supplements. If you want to choose the right pre-workout supplement then here are some factors to consider:

  • Workout Goal

All workouts are not the same because everyone has a different goal of fitness. Some want to lose weight while some want to gain it. Therefore, the selection of pre-workout depends on your fitness. You have to decide whether you need caffeine in your diet or not.

  • Ingredients of Supplement

Can you take anything without reading its ingredients? No, because if you are allergic to some item then it will lead you to a health problem. Choose a pre-workout supplement whose ingredients are not harmful to you. 

  • Impact on Diet

Calories are the bigger problem in every diet plan. Some need to eat more calories but some don’t want to eat them in a bulk. Always choose a pre-workout supplement that will give you the desiring calories you want. If any supplement is increasing calories in your diet, don’t choose it.

  • Proofreading the Supplement

The market value of everything is important. Always check the label and reviews before having a pre-workout supplement. If people are leaving some powerful reviews, then you can take the risk of having a workout supplement. The supplement brand is also important so check the brand label before buying any workout supplement. 

  • Elements to Avoid

Reading the ingredients of a supplement is necessary to protect you from any harm. If you read all the ingredients then you will mark any harmful ingredient in your supplement easily. Consult your doctor and trainer before taking any workout supplement. 

How Do You Know the Supplement Is Working?

Now, the question is does pre-workout really works? How can you feel this supplement is working? When you take a medicine how can you assume it’s working? Yes, you will see the changes in your body after taking the medicine. Similarly, you have to observe multiple things to judge the working of this workout supplement like:

  • Workout Focus
  • Increase in Energy level
  • A tingling Sensation
  • Increase in Weight Lifting Capacity

Summing It Up:

A pre-workout is a blessing for those who are serious about their athletic career. It will help them to gain stamina and energy for lifting more weight. Don’t forget every positive thing has some side effects as well. Use the workout supplement on the recommendation of your doctor and trainer only.


Who says that a teenager can’t join a gym? It’s an age in which people like to try new things. Joining a gym is also a dream of many youngsters. Most parents don’t allow their children to join a gym. Are you that parent who thinks his kid doesn’t need a gym?

Don’t stop them. If you have a fear that your child can’t bear the life in the gym then don’t worry. Today, gyms are far better than a few years back. They have trainers and high-quality equipment. Do you think that joining a gym has an age limit?

No, fitness never sees age. It will come to you whenever you take it seriously. Exercise is the beginning step to getting a fit body for which we have gyms. However, many of you are still having a question about the starting age of the gym.

What Age Can You Go to the Gym?

What Age Can You Go to the Gym?

This is the question roaming in everyone’s mind. People need a fit body but are still stuck in this confusion they are eligible to join a gym? It’s because people are following the stereotype that the gym is for adults only.

Is the gym an adult space only? Not at all because many gyms are offering classes for teenagers and kids as well. You can see multiple gyms that allow kids to exercise. The thing is, gyms are organizing sessions for every age group. If you are old then the gym will also entertain you with its services.

Joining Gym at Early Age:

Joining Gym at Early Age:

Will joining a gym at an early age affect your body? Yes, because the human body will go through several changes with the passing of every year. Our muscles will get stronger with time. That’s why when you join a gym at an age of 13 to 14 years, your muscles don’t have that stamina.

Does early gym control your physical growth? It’s correct every human body needs a workout to get fit but it’s not necessary to join a gym for it. You can enjoy multiple activities like walking, running and swimming to keep your body fit.

At What Age Can You Go to the Gym?

At What Age Can You Go to the Gym?

Again, this should not be a question. People should ask what should be the minimum age to join a gym? Does a gym worth it if you don’t get its workout? You can only perform a task when you realize that now it’s the time to do it.

Similarly, you have to judge your stamina before joining a gym. Most people stop their kids to join a gym at an early age as they know it’s not their time to do it. The muscles of a 17-18 years man are stronger than a 13-14 years boy.

This is the reason why all the parents stop their kids to join a gym at 13 years. If your child wants to gain muscles for a bodybuilding competition then a gym will suit him. The condition for muscle gaining is still the age group.

Do Gyms Have an Age Limit For Their Workout?

Do Gyms Have an Age Limit For Their Workout?

Yes, many gyms have mentioned the minimum age limit for a workout. Why do people have to bear restrictions in some places? You will only see restrictions in a place where there are some risks. The same is the case with the gym.

You can’t see any law about kids’ gyms but some restrictions are for their benefit. For example, most gyms never allow people less than 18. It’s because they think a person less than 18 can’t perform a heavy set of exercises. However, it’s not a hard and fast rule.

What are Age Groups in All Gyms?

What are Age Groups in All Gyms?

Have you listened to an age group? This is the concept that every gym uses to categorize its members. Every age group will have to attend a different session in the gym. Are you thinking why a gym mentions age group?

It’s because every age group requires different exercises. Can a 50 years old man perform pushups? No, it’s not possible as he doesn’t have the stamina to perform it. On the other side, a youngster can perform it very well.

Therefore, age groups are necessary for a gym. Below are some popular age groups which a gym specifies for a session:

1. Kids Session

Are you stopping your kids from exercising? There were times when parents think that kids don’t need to go for outdoor activities. Now, every child is more active than his parents. Fitness has no age scale. People can enjoy fitness from 2 to 52 years easily.

Is your child look chubby? Don’t take it lightly as obesity is the latest problem in kids. That’s why gyms are taking an initiative by offering kid’s classes. Is your child jumping on your lounge chairs? You can help them to grow more by making them fit.

The age group of 2 to 12 years are included in this session. Now, mothers of all mischievous children can take a rest for some hours. Take an initiative and send your child to the gym. Here they can play and enjoy exercise for a healthy lifestyle.

2. For Teenagers

Are your kids busy with video games all time? It’s bad because it’s their learning age in which they need to go for outdoor tasks. Don’t worry, the gym is here to help you with this problem. Jogging or swimming? Which one is your child’s favourite activity?

Exercise is an element that can expand the range of motion of teens. Kids from 13 to 17 years are the teens according to a gym. Gyms are defining a special session for teenagers to improve their physical growth.

Hence, teens can change their body movements via gym exercise. Go and get your gym trainer.

3. Adults Class

Are you an adult? It’s important to join a session in the gym. Most gyms welcome adults only. This is why parents immediately agree on the workout decision of adults. No matter whether you have a heart or weight problem, the gym can solve this for you.

If you are stuck in some work, go to a gym. You can’t believe that a gym can exfoliate all the negativity from you. Looking for a Zumba class? Here you have the option of gym to get a perfect physique. People from 18 to 40 are the pat of this gym section.

Are you busy with your daily schedule? No problem, a gym will help you to manage a workout session with your work. You can avail a personal trainer option from the gym. All the adults can perform any hard exercise. A gym can make you healthy to enjoy a normal life.

4. For Old

Can you walk easily in the 50s? If not, then the gym is your best friend. Do you want to enjoy life as an adult? Why not? Exercise will open up your blocked muscles. If you can’t exercise at home then join a gym for it.

Are you facing arthritis? A gym is a place in which you can have all the physiotherapy sessions for your bones. Nothing can stop you to breathe. Similarly, your age can’t stop you to perform an exercise. Gyms are having workout classes for people more than 50 years.

Now, don’t panic from your rising age? You are still young and a gym will support you in this journey. Yes, you can’t weigh too much but that doesn’t mean you can’t weigh anything. Open your muscles and enhance your body movement through a gym.

How Much Weight Can a Teenager Lift?

How Much Weight Can a Teenager Lift?

Can you weigh 5kg at 14? A teenager can’t lift anything more than 1 kg. No one is saying that you are weak. It is a fact you can only hold weight from 1 to 1.5 kg. Gender also matters in weighing things.

A girl has softer bones than a boy. She can’t lift even weight of 1 kg easily. First, no teenager needs to lift a weight. However, if they want to lift the weight then it shouldn’t be more than their capacity.

Lifting weight at such an early age is no less than a risk. If you can’t hold the weight and drop it, you can get an injury. Never take a risk of lifting weight at such an early age.

Can a 13 Years Old Use Treadmill?

Can a 13 Years Old Use Treadmill?

Why do we use a treadmill? It helps lose weight and improve your heartbeat. What if 13 years boy walks on a treadmill? No, stop them as they are not aware of its risks. If somehow, they can’t manage it then it will lead them to an injury.

Running on a treadmill at 13 is quite risky. Don’t leave them alone with any of the gym equipment. The reason is, that if they accidentally run on a treadmill and can’t control its speed, the results will be bad.

Final Arguments:

Exercise doesn’t depend on age. People can exercise at any age but have to follow the gym restrictions. Age restrictions in gyms are not to stop you from exercising. These restrictions are to save you from any injury at an early age. Go to the gym whether you are a teenager or an old one. The ideal age to join a gym is still 17-18 years.