Put on an EMS trainer, choose intensity, and done?
In theory, yes. But just like with any other form of training, the difference often lies in how you use it.
The placement of the trainer, contact with your skin, the chosen intensity, and especially how consistently you use it, together determine how pleasant your EMS routine will be.
That's why we've compiled 8 practical tips to help you get started smarter with EMS.
Without complicated training schedules. Without aiming for the highest setting as an end in itself. And most importantly: without pretending EMS is a miracle cure.
First, what exactly does EMS do?
EMS stands for Electrical Muscle Stimulation.
Through electrodes on the skin, electrical impulses are delivered that cause muscles to contract. So, instead of the stimulus coming solely from your nervous system, the muscle is also stimulated externally.
A considerable amount of research is currently being done on EMS, particularly on so-called whole-body EMS systems. A meta-analysis by Kemmler and colleagues found positive effects on muscle mass and strength, but no convincingly significant effect on body fat.
The latter is important.
EMS can be an interesting addition to physical activity, but an EMS trainer is not a magic fat burner. Your nutrition, daily movement, sleep, and overall lifestyle continue to play a much larger role.
And precisely because of this, we prefer to view EMS as a tool to make exercise more accessible.
Not as a shortcut.
1. Wear your EMS trainer directly on the skin
This might seem obvious, but it’s probably one of the most important points.
The electrodes must make good contact with your skin. Therefore, do not wear the EMS trainer over a T-shirt or other clothing item.
Additionally, ensure the trainer fits snugly against your body and doesn't hang loosely.
Manufacturers of professional electrostimulation equipment also advise that the entire electrode surface must make good contact with clean skin.
A little attention before you start can therefore make a big difference in how evenly the impulses feel.
In short: skin → EMS trainer → clothing over it if necessary.
Not the other way around.
2. Don't start at maximum intensity right away
More intensity does not automatically mean a better workout.
When you first use EMS, your body needs to get used to the sensation and muscle contractions. Therefore, start at a low, comfortable intensity and gradually build up.
You want to feel a clear stimulation and muscle contraction, but it should not cause sharp pain or a burning sensation.
International safety guidelines for whole-body EMS also emphasize the importance of a gradual acclimatization phase and adjusted intensity, precisely because very strong electrical stimulation can place a significant burden on muscles.
So you don't need to set a new personal record on the controller every workout.
A better indicator is:
Does this intensity feel strong, but still comfortable and controllable?
Then you're probably much closer to the correct setting.
3. Pay attention to the trainer's position
A few centimeters can make more difference than you might expect.
Research into neuromuscular electrical stimulation shows that electrode placement can influence both the induced muscle contraction and comfort during stimulation.
Therefore, place an abdominal trainer neatly around the area it's designed for and ensure it is symmetrical.
The same applies to arm, leg, or hip trainers.
Before starting, take ten seconds to check:
- Is the trainer straight?
- Does it fit snugly everywhere?
- Are the electrodes on the intended training area?
- Does it feel roughly equal on the left and right sides?
Twenty minutes of training with a crooked trainer is a waste if you could have positioned it correctly in ten seconds.
4. Ensure clean and dry skin
For a good connection, you want as little as possible between the electrode and your skin.
Therefore, clean and dry your skin before you start.
Body lotion, oil, excessive sweat, or other skin products can affect contact. EMS manufacturer Compex, for example, advises placing electrodes on thoroughly cleaned and dry skin and ensuring the entire surface makes good contact.
Just showered?
Dry yourself thoroughly before you begin.
And only use contact gel or other conductive products if this is suitable according to the manual of your EMS trainer.
A simple rule:
the better the contact, the more consistently the stimulation can be transmitted.
5. See EMS as a supplement, not a replacement for exercise
This is where the wrong expectation often arises.
EMS can make muscles contract, but that doesn't mean you never have to walk, cycle, row, or do strength training again.
The combination is precisely what's interesting.
For example, you can make EMS part of an active routine where you also continue to walk, train at home, or do simple exercises.
And it doesn't have to be extreme at all.
Think of:
- a daily walk;
- a short home workout;
- squats or other simple exercises;
- a workout with a dumbbell;
- cycling or rowing;
- simply sitting for shorter periods.
EMS then becomes not a replacement for your lifestyle, but one of the tools within that lifestyle.
That also fits much better with how we view exercise:
you don't have to do everything perfectly. You mostly need to find a way that you can sustain.
6. Consistency beats one extremely heavy session
This applies to almost everything in fitness.
One fantastic workout changes little.
A routine you can sustain for months does.
In EMS research, results are usually examined after multiple weeks of repeated training, not after one session.
Therefore, make it easy for yourself.
For example, choose a few fixed times when EMS fits well into your day and stick to the usage duration and training frequency from your device's manual.
The advantage of an EMS trainer at home is precisely that this moment doesn't have to be complicated.
You don't have to pack a gym bag.
You don't have to go anywhere.
You can use it when it fits into your routine.
The best training schedule is ultimately the one you're still doing after two months.
7. Measure progress more realistically than just with the scale
Many people start with EMS because they want to change something about their body.
Logical.
But if the number on the scale is your only metric, you can get a quite distorted picture.
Scientific research into whole-body EMS, for example, shows clearer results on muscle strength and muscle mass than on body fat.
Therefore, also look at other signals.
For example:
- Can you comfortably use a higher intensity?
- Does the same EMS session feel easier than a month ago?
- Have you started moving more consistently?
- Do certain exercises feel stronger?
- Are you now automatically using the trainer as part of your week?
- How does your body circumference change over a longer period?
If necessary, take a photo every four weeks under the same conditions or record a few fixed measurements.
Not every change appears immediately on a scale.
8. Always listen to your body
EMS may feel intense.
But painful is something else.
Stop using it if you experience sharp pain, a burning sensation, unusual discomfort, or clear skin irritation.
Slight temporary redness at the electrode site can occur, but do not restart in the same spot if the skin is still irritated.
Furthermore, only use electrostimulation on healthy, intact skin and always read the safety instructions of your specific device before first use.
In certain situations and medical conditions, electrical stimulation may be unsuitable. Examples include some implanted electronic devices or certain heart problems. Specific precautions also apply around pregnancy.
If you have doubts due to a medical situation, medication, or physical limitation, discuss its use with a doctor or other qualified healthcare professional first.
The best EMS training is not the hardest
If you take one thing away from these eight tips, let it be this:
you don't have to use EMS to its maximum to be serious about it.
A trainer that fits well, is in the right place, and is used at an appropriate intensity is much more important than simply going as high as possible.
And perhaps the biggest advantage ultimately is how accessible it can become.
No travel time.
No crowded gym.
No extensive preparation.
You choose a moment that suits you, put on the trainer, and make exercise part of your own routine.
Not because there's one perfect way to exercise.
But because the best way is usually the one that fits your life.
Move your way.
Sources & Further Reading
[1] Kemmler W. et al. (2023) — Position statement and updated international guideline for safe and effective whole-body electromyostimulation training: the need for common sense in WB-EMS application. Frontiers in Physiology.
[2] Kemmler W. et al. (2021) — Efficacy of Whole-Body Electromyostimulation (WB-EMS) on Muscle Mass and Strength in Non-athletic Adults: A Systematic Review and Meta-Analysis.
[3] Gobbo M. et al. (2014) — Muscle motor point identification is essential for optimizing neuromuscular electrical stimulation use.
[4] Kemmler W. et al. (2024) — Revised contraindications for the use of non-medical WB-electromyostimulation: evidence-based German consensus recommendations.
[5] Compex Safety Guide — safety and usage guidelines for neuromuscular electrical stimulation and electrodes.
