Workout videos to avoid and videos to watch

Online workouts can help, but many skip form, rest, and the context of your own body. Avoid clips that promise extreme results in days, copy advanced lifts without a coach, or ignore swimming and mobility altogether.

Better sources show slow progressions, breathing, and recovery. Still, nothing replaces a session on the floor at Zarya, where coaches can correct a squat, set a swim drill, or scale a class in real time.

Use video as a reminder, not as a substitute for a programme built around you.