4 min readNew DelhiFeb 10, 2026 10:00 AM IST
When it comes to working out, warming up is often seen as a task that can be skipped or hastily completed, especially when time is tight. However, properly preparing your body before exercise can significantly enhance your performance, lower the risk of injury, and boost the effectiveness of your workout. Recently, Siddhartha Singh, a fitness coach for actress Tamannaah Bhatia, shared insights on the importance of warm-ups and how to tailor them to your specific workout needs.
Singh emphasizes that there are two main types of warm-ups: general and specific. “A general warm-up serves to raise your core temperature and get blood circulating throughout the body. A quick five to ten minutes on a treadmill or any cardio machine will help achieve this.” This type of warm-up effectively prepares your entire body, elevating your heart rate and loosening tight muscles—beneficial after prolonged sitting or inactivity.
However, a general warm-up alone may not suffice, especially for strength training or more focused workouts. “The next step is a specific warm-up,” Singh explains. “For instance, if my focus is on chest exercises, I will perform movements that specifically engage those muscles and enhance range of motion.” He illustrates this with easier variations of the main exercise, such as inclined push-ups, to properly activate the targeted muscle groups.
Singh recommends a straightforward approach that many overlook: “Begin with five to ten minutes of a general warm-up followed by two to three sets of a specific warm-up.” This structure ensures that your body is adequately prepared for more intense activities.
How Different Warm-Ups Affect Your Body
Sadhna Singh, a senior fitness and lifestyle consultant, adds that general warm-ups prepare the body on a systemic level, enhancing heart rate, circulation, and body temperature. “They help loosen joints and improve basic mobility, which lowers the risk of acute injuries, but they do not completely prepare the muscles and movement patterns for the specific workout,” she explains.
In contrast, specific warm-ups target the exact muscles, joints, and neuromuscular patterns relevant to your upcoming workout. “They activate the muscle groups you’re about to engage, improve coordination, and prepare your nervous system for efficient movement,” says Sadhna Singh. “From a performance and injury prevention perspective, specific warm-ups are much more effective because they prepare both your body and mind for the task at hand.”
Adapting Warm-Ups for Limited Time
If you find yourself short on time, Siddhartha Singh advises prioritizing a concise, well-structured specific warm-up over an extended general warm-up. “A quick two to three minutes of general warm-up can help raise body temperature, but most of the time should focus on movements closely resembling your workout,” he notes.
Consequences of Skipping Specific Warm-Ups
There are definite risks associated with neglecting specific warm-ups before strength training or mobility-intensive workouts. “Just because you feel warm after cardio doesn’t mean your muscles and joints are primed for complex or load-bearing movements,” warns Siddhartha Singh. “Cardio elevates body temperature but doesn’t engage stabilizing muscles, improve joint-specific mobility, or prepare the nervous system for strength or mobility-based exercises.”
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By skipping these targeted warm-ups, you increase your risk of muscle strains, joint irritation, and improper movement mechanics, especially during heavy lifts or exercises requiring a wide range of motion. Over time, these issues can lead to overuse injuries and hinder performance improvement. A specific warm-up not only warms up the body but also aligns it for better responsiveness and focus on the workout ahead,” emphasizes Singh.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
Conclusion:
Warming up is not just a preliminary task; it is an essential component of any fitness routine that can significantly impact your performance and safety. By understanding the differences between general and specific warm-ups, and prioritizing the latter when necessary, you can optimize your workouts and reduce injury risk. Investing a few minutes in effective warm-up strategies can pave the way for better results and a more enjoyable exercise experience. Remember, a well-prepared body is key to achieving your fitness goals!
