Choose quality by use case
Light compression is best for interviews, product demos, tutorials, and screen recordings where small text and facial detail matter. Medium compression is a practical default for social uploads and team reviews. Strong compression makes sense for preview files, rough approvals, and clips where fast transfer is more important than perfect fidelity.
High-motion footage such as sports, gaming, and concerts is harder to compress cleanly because each frame changes quickly. For those files, start one quality level higher, check the result, and only reduce further if the file is still too large.