Not all fitness advice on social media is safe or effective. Fitness Expert is sounding the alarm on dangerous, gimmicky routines that put aesthetics over function.
In 2025, social media platforms like TikTok and Instagram remain the top sources of fitness content for Gen Z and Millennials, with over 72% of young adults reporting that they’ve tried a workout they first saw online. But as views soar and influencers push increasingly extreme or flashy routines, fitness professionals are sounding the alarm: these trends may be doing more harm than good.
Fantasy MMAdness warns that many viral workouts cater to aesthetics over actual effectiveness, and worse, they often exclude the very people who need accessible, beginner-friendly guidance the most. The pressure to emulate elite physiques and advanced routines, often without proper instruction, can lead to injuries, burnout, or disillusionment with fitness altogether.
Five Red Flags to Watch Out for in Viral Fitness Content
1. Influencer Physiques May Not Be Natural
Many online creators don’t disclose their use of performance-enhancing drugs (PEDs). This can mislead viewers into thinking they can achieve similar results quickly, when in reality, it’s the product of chemical enhancement, not just training or diet.
2. “Content-First” Workouts Aren’t Made for Progress
Viral exercises are often choreographed for visual appeal, not functionality. From unstable surface stunts to overly complex moves, these workouts lack progression, load management, or attention to form, making them risky and ineffective for most people.
3. Beginners Are Being Ignored
A large share of trending routines assumes a high level of fitness, leaving out regressions or modifications for those who are overweight, sedentary, or new to exercise. That can discourage or even injure people just starting their fitness journey.
4. Good Physique Doesn’t Mean Good Coaching
Just because someone looks fit doesn’t mean they’re qualified to coach others. Many influencers have no formal training and rely on personal experience or genetics. Without certifications, they may lack essential knowledge of biomechanics, injury prevention, and program design.
5. Gimmicky Exercises Increase Injury Risk
Many stunts circulating online involve poor mechanics, speed, or instability, all of which can raise the chance of injury. Viewers who try these movements without supervision often end up with joint pain, muscle strain, or worse.
“In today’s content-heavy world, it’s easy to confuse visibility with credibility, but that’s a dangerous game when it comes to your body. Many of the physiques you see online are enhanced by PEDs, not hard work alone, yet they’re used to sell training programs that set up false expectations. Add to that the flood of viral exercises designed more for likes than for long-term results, and you’ve got a recipe for injury, discouragement, or both.
As a coach, I see so many beginners fall into this trap. They attempt advanced routines they’re not ready for, or worse, they give up entirely when they can’t replicate influencer physiques. Real training should be about gradual progress, not perfection. If someone doesn’t offer scaled movements or foundational advice for different body types and fitness levels, that’s a red flag.
Bottom line: don’t follow someone just because they look good. Look for trainers with credible certifications like NASM, CSCS, or ACE and proven results. Your health is too important to trust to someone chasing algorithms,” says Fitness Expert, Kelly Davis from Fantasy MMAdness.
Compiled by: FantasyMMAdness.com
