Exercising with Tik Tok, good or bad?

Just scroll through TikTok, Instagram Reels or Youtube Shorts for a few minutes and you'll see hundreds of videos with instructions on how to lose weight, build muscle, and beautify your body... But are they effective?

More and more fitness instructors are using social media - Photo: DW

Promising content on Tik Tok

“Flat stomach in 7 days”, “How to squat 100 times a day”, “how to plank for 5 minutes”, “disappearing inner thighs”… A series of promising content leads those who are in need of exercise into the world of Tik Tok, or in general, the form of "online exercise".

The influencer workout wave exploded after the pandemic, when millions of people switched to working out at home and continued to maintain this habit because it was cheap, convenient, and felt like "anyone could do it".

Many online exercise platforms report viewership and participation in “challenges” increasing by tens of percent each year.

But the benefits are not yet seen, the danger has sometimes come.

In the UK, during the boom in home workouts, public health statistics recorded millions of cases of musculoskeletal problems during self-exercise, a significant portion of which were related to online classes or instructional videos.

On the gym side, recent surveys of hundreds of gym-goers also found that more than half have experienced at least one exercise-related injury — and the common thread is the lack of in-person coaching supervision, a factor very similar to the “learn by video ” scenario.

The episode content on Tik Tok is often very promising - Photo: DW

According to the British National Health Service (NHS), hospitals, orthopedic and physiotherapy clinics have continuously received cases of injuries due to incorrect exercise over the years.

There are a number of common injuries such as: A series of lower back pain cases due to incorrect deadlift technique, knee pain due to squatting too deep, shoulder dislocation from push-up variations or box jumps according to clips, wrist sprains when doing one-arm push-ups, even falls when imitating acrobatic movements....

From a public health perspective, British health organizations have had to issue warnings after recording many cases of "home imitation" of performance movements performed by professional athletes in real life or at the Olympics.

High schools, universities, sports associations and training groups in the US and Europe have also spoken out about the "fitspiration" trend spreading online.

The content is compelling and promising, but many guides lack context, lack audience screening, and easily lead to newbie overload, burnout, and cumulative trauma.

In addition to musculoskeletal injuries, the downside also lies in mental health and nutrition.

“Fitspiration” creates a body standard that is difficult to achieve: flat stomach, thighs that don’t touch, V-shaped shoulders… Viewers easily compare, feel self-conscious, over-exercise to “follow the trend”, or fall into a spiral of rapid fat burning and extreme dieting.

Harvard’s health blog has warned that “inspirational” content on social media can easily mix good tips with misinformation, promoting unhealthy eating and exercise behaviors. As a result, some viewers experience increased anxiety, sleep disturbances, or uncontrolled dieting after following the challenge.

Why is following TikTok more harmful than beneficial?

First, incorrect technique that no one corrects. With complex movements like deadlift, squat, lunge, overhead press, just a few degrees of deviation at the waist, knees or shoulders can put pressure on the wrong axis, creating repetitive micro-injury.

Videos are often shot from “nice” angles instead of “teaching” angles, so the practitioner cannot see the back arch, the knees falling inward, or the wrists being bent too much.

Second, the exercise is not suitable for your physical condition. Influencers are usually people who already have a flexible, strong, and durable foundation, while beginners lack muscle endurance and control of the body's axis (core, hips, pelvis, and knees).

Imitating advanced variations without mastering the basic version puts sudden load on the joints.

Third, the abbreviated video omits warm-up and recovery. While warm-up helps increase muscle heat, lubricate joints, and optimize neuromuscular receptors, this part is rarely emphasized because it is “less dramatic.”

After exercise, lack of stretching, water and electrolyte replenishment, and adequate sleep can lead to prolonged muscle pain and the risk of "chain" injuries.

Imitating celebrities has many downsides - Photo: ASIAONE

Fourth, crowd psychology and digital ego. In order to make a good clip or complete a popular challenge, many people try to exceed their safety threshold, considering pain as “normal,” only stopping when they rupture a tendon or herniate a disc.

International experts have repeatedly emphasized this. The American Academy of Sports Medicine (ACSM) recommends that the core of safe training is individualization: gradually increasing the maximum volume by 10% per week, prioritizing technique, and having rest-recovery cycles.

The National Strength and Conditioning Association (NSCA) requires that free weight practitioners learn proper form, use appropriate weights, and have supervision when pushing and pulling heavy weights.

Physical therapists also note high-risk movements for beginners: deep squats - heavy when hamstrings are not flexible enough or hip control is not good; deadlifts without keeping the back neutral; push-ups/shoulder raises when the front shoulders are weak and the scapula is unstable; or high plyometric jumps when there is not basic thigh - glute - calf strength...

HUY DANG

Source: https://tuoitre.vn/tap-the-duc-theo-tik-tok-loi-hay-hai-20250808220508426.htm