Ajay Sangwan's 5-step workout guide

Ajay Sangwan’s workout advice, as published by The Indian Express on May 16, centers on five basics: warm-up, compound lifts, core training, cardio and stretching. Sangwan framed the list as a “perfect workout” formula during an appearance on Pankaj Sharma’s podcast, according to the newspaper. The article paired his checklist with comments from Dr. Gazanfar Patel, an orthopaedic and sports medicine specialist at Wockhardt Hospitals in Mumbai Central, who said doctors are seeing more gym-related injuries among young adults. Patel linked many of those injuries to people moving too quickly into heavy lifting or trend-driven routines without preparing joints, tendons and ligaments first. ### What exactly are Sangwan’s five steps? Sangwan’s five steps were listed by The Indian Express as warm-up, compound lifts, core training, cardio and stretching. He described warm-ups as joint protection before harder effort, compound lifts as movements that use multiple joints, core work as support for lower-back health rather than just visible abs, cardio as heart-health work, and stretching as a way to avoid leaving the gym with tight muscles. (indianexpress.com) The article quoted Sangwan saying that if a trainer is not teaching those five elements, it may be time to find one who understands “the science of training.” That framing put structure ahead of appearance-based programming or isolated exercises. ### Why did doctors connect this advice to joint injuries? (indianexpress.com) Dr. Gazanfar Patel told The Indian Express that orthopaedic specialists are seeing a rise in gym-related injuries, particularly among people who start heavy lifting without preparing the body first. He said muscles may feel ready mentally, but joints, tendons and ligaments need gradual activation. (indianexpress.com) Patel said proper warm-ups improve blood circulation, increase joint mobility and prepare muscles to handle load more safely. He warned that skipping them can contribute over time to muscle strains, shoulder impingement, knee pain, lower-back problems and ligament injuries. He also said avoiding post-workout stretching can leave muscles tight and stiff, affecting posture and recovery. (indianexpress.com) ### Why are compound lifts and core work getting singled out? The Indian Express article said Sangwan put compound lifts near the center of the routine, and Patel’s comments supported that emphasis. Patel said foundational movements such as squats, deadlifts, rows and presses remain effective because they train multiple muscle groups at once while improving coordination, balance and joint stability. (indianexpress.com) Core training, in Sangwan’s version, was presented less as abdominal definition and more as lower-back support. That matches Patel’s broader warning in other recent Indian Express fitness coverage that deactivated core muscles can worsen musculoskeletal strain during sedentary routines and exercise alike. (indianexpress.com) ### What was the warning about social-media workouts? The Indian Express article quoted Patel saying social media has made fitness “more visual than functional.” He said many people are chasing aesthetic exercises or viral routines without understanding movement mechanics or body alignment. That warning did not reject hard training. (indianexpress.com) It argued for sequence and control: prepare the body, use multi-joint lifts, build trunk stability, include cardiovascular work and finish with mobility-focused recovery. In the article’s telling, the risk comes when those basics are skipped in favor of fast results. ### What should readers take from this routine guidance? The May 16 Indian Express report presented Sangwan’s five-step formula as a checklist rather than a branded program. The paper also included a disclaimer saying the article was based on public-domain information and expert comments, and advised readers to consult a health practitioner before starting any routine. (indianexpress.com) Wockhardt Hospitals identifies Patel as a senior consultant in orthopaedics, arthroplasty and sports medicine at its Mumbai Central facility. Readers looking for the full breakdown can find Sangwan’s quoted five-part routine and Patel’s injury warnings in The Indian Express report tied to Sangwan’s appearance on Pankaj Sharma’s podcast. (wockhardthospitals.com) (indianexpress.com)