By Henri Schmidt, CEO & Founder of VBTec/Visionbody, Muscle Expert.
When people first hear about EMS training, they sometimes picture a person standing still while a machine does all the work. That is not how active EMS training works. You still move, exercise, control your body, and perform the movements yourself. The difference is that electrical stimulation is added while you train.
That means EMS training exercises can look surprisingly familiar. Squats are still squats. Lunges are still lunges. A plank is still a plank. You can walk, perform controlled bodyweight movements, use resistance, and build a workout around the movements that make sense for your goals.
The important idea is simple: movement determines the exercise. EMS changes the muscular stimulus during the exercise.
Once you understand that, the question becomes much more interesting: What can you actually do while wearing an EMS suit?
The answer is: quite a lot.
Is EMS Training Passive?
Electrical stimulation does not mean the workout is passive.
EMS can cause muscles to contract through electrical stimulation, but that does not mean the user stops exercising. In active EMS training, you are still responsible for the movement. You squat down and stand back up. You step forward into a lunge. You stabilize your body during a plank. You control the position of your arms and torso. The stimulation is an additional element layered onto that movement.
Scientific data strongly reinforces this approach. Medical literature demonstrates that electrical stimulation provides a measurable training stimulus to muscles. Furthermore, a 2023 clinical study on frequency-specific EMS combined with resistance training evaluated healthy adults over an eight-week protocol. The peer-reviewed research reported significant improvements in multiple muscle-related outcomes and body composition changes, while noting that ongoing research will help further optimize specific EMS protocols.
So I would never describe EMS as a way to exercise without exercising. That's missing the point.
The suit does not perform the movement for you
This is especially important for anyone new to EMS.
Electrical stimulation can influence muscular contraction, but it does not teach you how to squat properly. It does not balance your body during a lunge. It does not decide how far you should move or replace good exercise technique.
Those things still come from you.
That is one reason I prefer to think of EMS as a training layer, rather than as a replacement for movement.
Movement and stimulation work together
The easiest way to understand active EMS is:
Movement determines the exercise. EMS adds muscular stimulation while you perform it.
That mental model makes the rest of the conversation much easier.
You don't need to throw away everything you already know about exercise just because you're wearing an EMS suit.
Do You Need Special EMS Exercises?
Familiar movement patterns still apply
One of the biggest misconceptions about EMS is that you need to learn an entirely new collection of exercises.
You don't.
Many of the exercises with an EMS suit are movements you already know: squats, lunges, presses, rows, planks, bridges, walking, and controlled full-body movements.
The suit doesn't make the basic movement obsolete. It changes what is happening while you perform it.
The goal of the session determines the movement
The best exercise depends on what you're trying to accomplish with the session.
A strength-focused workout might include controlled squats, lunges, presses, rows, and resistance exercises.
A more general conditioning session might use continuous full-body movements.
A lower-impact session could include walking, controlled range-of-motion work, balance exercises, and simple bodyweight movements.
There is no single list of “correct” EMS exercises because the movement should still make sense for the person doing it.
EMS can be integrated into an existing workout
This is where EMS becomes particularly practical.
You don't need to reinvent your entire training routine just because you added electrical stimulation.
If you already have exercises you enjoy and perform well, EMS can be incorporated into that movement-based routine, provided the exercises are appropriate for the system and performed according to its instructions.
As I often tell people: you don't need to reinvent movement just because you added EMS.
For a broader introduction to how EMS fits into a training routine, I would recommend reading Your Complete EMS Training Guide as well.
What Exercises Can You Do With EMS?
This is probably the question most people really want answered.
So rather than giving you a random list of 30 exercises, let's look at the major movement categories.
Lower-body exercises
The lower body gives you plenty of familiar options.
You can perform:
- Squats
- Lunges
- Reverse lunges
- Step-ups
- Glute bridges
- Hip-hinge movements
- Controlled side steps
- Calf-focused movements
These exercises work well conceptually with EMS because they are simple, recognizable movement patterns. You can concentrate on posture, range of motion, and controlled execution while the electrical stimulation is added to the training.
For example, a squat doesn't need to become complicated just because you're wearing an EMS suit. In many cases, a controlled squat is more useful than trying to invent an elaborate movement simply because the technology is involved.
Upper-body exercises
The same principle applies to the upper body.
Depending on the equipment and the specific training session, examples include:
- Pressing movements
- Rows
- Biceps curls
- Controlled arm raises
- Shoulder movements
- Standing punches
- Other controlled upper-body patterns
If you are using external resistance, the same principle applies: the weight is still a weight. EMS does not magically change the mechanics of the exercise.
What changes is the muscular stimulus occurring alongside the voluntary movement.
Core exercises
Core training is another area where simple movements can be very effective.
Examples include:
- Planks
- Dead bugs
- Controlled rotations
- Anti-rotation movements
- Bird-dog variations
- Controlled trunk movements
With core work, I would put technique ahead of complexity.
You don't need to perform an advanced movement to have a useful training session. Maintaining good control, breathing normally, and keeping the intended muscles engaged are more important than making the exercise look impressive.
Functional and full-body movement
EMS also works naturally with exercises that involve several parts of the body at once.
Think about:
- Carries
- Reaching patterns
- Multi-directional movement
- Squat-to-reach combinations
- Controlled standing combinations
- Full-body bodyweight movements
These movements can make a session feel more like normal training rather than a separate “EMS workout.”
And that is exactly the point.
Mobility and low-impact movement
Not every EMS session needs to be built around traditional strength exercises.
Walking, controlled range-of-motion exercises, balance-oriented movements, and low-impact flows can also be used where appropriate.
The important distinction is that adding EMS to a mobility exercise doesn't automatically turn it into a strength exercise. The purpose of the movement still matters.
If the goal is controlled mobility, keep the emphasis on controlled mobility.
If the goal is muscular training, choose movements that support that goal.
Why Can Simple Exercises Feel Different With EMS?
You may be wondering why something as basic as a squat or lunge can feel different when EMS is added.
The answer is that the exercise itself hasn't necessarily become more complicated.
The muscular stimulus has changed.
Electrical stimulation can trigger contractions in the stimulated muscles while you are also voluntarily moving. That's why EMS is often described as an additional training stimulus rather than a completely separate form of exercise.
The exercise can stay simple while the muscular stimulus changes
This is one of the reasons I don't believe EMS training needs an endless catalogue of exotic exercises.
If the suit already provides additional stimulation, there is often value in keeping the movement itself simple enough that you can control it properly.
A squat performed well is still a good squat.
A lunge performed well is still a good lunge.
The technology doesn't need to make the movement complicated to make the training experience different.
More muscular stimulation does not require more complicated movement
This is especially relevant for beginners.
There is sometimes a temptation to think that more technology requires more sophisticated exercise selection. In reality, the opposite can often make more sense.
Simple movements allow you to concentrate on posture, breathing, balance, and control while becoming familiar with the sensation of stimulation.
More intensity is not automatically better
This is one point I want to emphasize.
EMS is not a competition to see how high you can turn the intensity.
The goal is controlled training, not maximum stimulation at any cost.
Intensity should be increased gradually and according to the manufacturer's instructions and your individual tolerance. You should still be able to perform the movement correctly.
More is not automatically better.
Can You Combine EMS With Weights and Resistance?
Yes. EMS does not mean you have to give up resistance training.
Bodyweight and EMS
Bodyweight movements are an obvious starting point because you don't need additional equipment.
Squats, lunges, bridges, planks, controlled push-up variations and standing movements can all form part of a bodyweight EMS workout where appropriate.
Dumbbells and resistance exercises
You can also combine EMS with external resistance when the exercise is appropriate, and you can maintain good technique.
That might include movements such as:
- Dumbbell curls
- Dumbbell presses
- Rows
- Goblet squats
- Controlled shoulder exercises
This is where the phrase EMS training with weights becomes useful, but I would make one thing clear: EMS and external resistance are two different training variables.
Adding EMS doesn't mean you should automatically add more weight.
Resistance bands and suspension training
Resistance bands and suspension systems can also provide useful options because they allow you to train through different movement patterns without relying exclusively on heavy external loads.
Again, the same rule applies: choose the exercise because it makes sense for the training goal, not simply because it is possible to perform while wearing the suit.
EMS and external resistance are separate training variables
I think this is an important distinction.
EMS does not make conventional resistance training obsolete. Resistance provides mechanical loading and requires you to control the movement against an external force.
EMS provides electrical stimulation.
They can be used together, but they aren't the same thing.
That's also why I wouldn't tell someone to take a familiar exercise and simply make every variable more difficult at once. Good training still requires progression, technique, and recovery.
For a deeper comparison, you can read EMS vs. The Gym: Why You Don't Have to Choose.
Can You Use EMS With Different Types of Training?
One of the advantages of active EMS is that it doesn't have to look like one specific style of workout.
Strength training
Squats, lunges, presses, rows, and other resistance exercises can be incorporated into EMS training when appropriate.
The EMS component becomes an additional stimulus within the strength session.
Bodyweight and functional training
Bodyweight circuits and functional movement patterns are another natural fit.
This can be particularly useful when you want to move continuously rather than organizing the entire session around machines or heavy equipment.
Pilates and controlled movement
Controlled movement disciplines can also be incorporated into EMS training.
The important consideration is to preserve the purpose of the exercise. If you're doing a controlled movement, keep it controlled.
Walking and light cardiovascular movement
Walking is one of the simplest examples of how active EMS can be integrated into everyday movement.
You don't always need to turn an EMS session into a conventional gym workout.
Mobility and balance work
Controlled mobility and balance-oriented movements can also be used where appropriate.
Here, technique becomes especially important. Electrical stimulation should never be used as an excuse to lose control of the movement.
Where Can You Train With a Wireless EMS Suit?
This is where wireless technology makes a practical difference.
At home
An EMS workout at home can be as simple as putting on the suit, connecting the system, and performing a structured movement session in a suitable space.
You don't need to build an entire home gym around it.
In a conventional gym
You can also use EMS alongside equipment you already find in a gym.
That means the suit doesn't necessarily replace your existing training environment. It can become another tool within it.
Outdoors
Wireless EMS also makes outdoor movement possible where conditions and safety are appropriate.
Walking, controlled bodyweight exercises, and other suitable activities can be performed without being attached to a central machine.
In a studio
For trainers and fitness businesses, this flexibility can also make EMS suitable for different session formats.
While traveling
This is one of the practical advantages I find most interesting.
A traditional cable-connected system is naturally tied to its equipment.
Wireless EMS training can travel with you.
That means your training environment can change without necessarily changing the basic concept of your workout.
Why Wireless EMS Changes the Exercise Experience
Freedom of movement
Wireless EMS training removes one of the biggest limitations of traditional cable-connected systems: the fixed machine.
Instead of organizing the workout around where the equipment is located, the equipment can follow the workout.
Easier transitions between exercises
Think about a simple sequence:
Squat.
Lunge.
Upper-body movement.
Walking.
Core work.
With a wireless system, you can move between those exercises without repeatedly reorganizing cables or returning to a central console.
Greater usable movement range
Wireless design also means the system doesn't physically tether you to one point in the room.
More location flexibility
That flexibility is what makes EMS training at home, in a gym, in a studio, or while traveling much more practical.
The technology follows the training rather than dictating where the training has to take place.
App-based control
Modern systems can also make control much more individual.
With Visionbody, for example, stimulation can be adjusted across individual muscle groups through the MyVisionbody app. That matters because the sensation and training needs aren't necessarily identical from one muscle group to another.
Why Dry Technology Matters During Real-World Training
There is another feature that sounds technical until you actually use an EMS suit: the electrodes.
Traditional EMS systems may require conductive water or gels. Dry electrode technology can remove that preparation step.
Less preparation before training
The less equipment preparation involved, the easier it is to move from “I should train” to actually training.
No pre-wetting routine
A dry system means you don't have to begin every workout by preparing the electrodes with water.
That may sound like a small detail.
After you've done it repeatedly, it doesn't feel so small.
Less friction between deciding to train and starting
For me, this is where product design becomes important.
Good fitness technology should remove unnecessary friction, not add another complicated ritual to the workout.
Three Example EMS Sessions
These are examples of how you might structure movement. Always follow the instructions and safety information for the specific EMS system you use.
Beginner Full-Body Session
For someone new to EMS, I would keep the movement familiar and controlled.
A simple session could include:
- Walking or gentle warm-up movement
- Bodyweight squats
- Controlled side steps
- Light lunges
- Arm raises
- A simple core movement
The goal isn't to make the workout impressive.
It is to become comfortable with the relationship between voluntary movement and electrical stimulation while maintaining good technique.
Strength and Resistance Session
A more experienced user might build a session around familiar resistance exercises such as:
- Squats
- Rows
- Presses
- Lunges
- Curls
- Core stabilization
External resistance can be added where appropriate, but I would not increase weight simply because EMS is being used.
The quality of the movement still comes first.
Mobility and Low-Impact Session
A lower-impact session could include:
- Walking
- Controlled range-of-motion movements
- Balance exercises
- Gentle bodyweight patterns
- Controlled full-body movement
Again, the purpose is different from a strength session. EMS does not change that.
What EMS Does Not Replace
This may be the most important section in the entire article.
EMS is a tool. It is not a replacement for everything else that makes training effective.
Correct exercise technique
A suit cannot fix poor technique.
Learn the movement and perform it with control.
Voluntary movement
Active EMS training still involves you moving your body.
The suit isn't there to do the workout for you.
Progressive training
Long-term improvement still requires an appropriate training stimulus that develops over time.
Recovery and nutrition
Muscles need recovery. Your overall training also needs adequate nutrition and sleep.
EMS doesn't change those fundamentals.
Cardiovascular training when cardiovascular adaptation is the goal
If your goal is cardiovascular fitness, you still need appropriate cardiovascular exercise.
Don't assume that because you're moving while wearing an EMS suit, every type of fitness adaptation becomes identical.
Sport-specific skill practice
If you play tennis, golf, boxing, soccer, or another sport, EMS doesn't replace practicing the actual skills of that sport.
A training technology can complement movement.
It doesn't replace skill.
Where Visionbody Fits Into EMS Training
This is where I think the technology becomes particularly interesting.
I have never viewed EMS as a reason to stop moving.
The whole idea behind Visionbody is to combine EMS + EMA with active movement, so the electrical stimulation becomes part of the training rather than something that requires you to stand still.
Visionbody uses 24 integrated electrodes and 12 independently controlled channels, allowing stimulation to be adjusted across individual muscle groups. The wireless design also means you aren't physically connected to a stationary machine while you train.
That opens up the practical side of EMS.
You can perform familiar movement patterns. You can use bodyweight exercises. You can incorporate resistance. You can walk. You can train at home, in a gym, or in other suitable environments.
The suit follows the workout.
It doesn't dictate it.
That is also why I developed the system around wireless movement and dry electrodes. The technology should fit naturally into training rather than making the training revolve around the technology.
If you're still asking the bigger question of whether EMS actually works, The Skeptic's Dilemma: Does EMS Really Work? can help you find the answer to that question.
For readers specifically interested in muscle development, I would like to point you to Can EMS Build Muscle? Research, Limits & Results, because muscle activation and long-term muscle growth are related, but they are not the same thing.
The Bottom Line: Elevate Your Movement, Don't Reinvent It
At its core, active EMS training is not about shortcuts or standing still; it is about amplification. You do not need to throw away your favorite exercises or learn a complex new fitness vocabulary. A squat remains a squat, and a plank remains a plank. The magic happens when you layer advanced electrical stimulation over intentional, controlled movement.
By stripping away the restrictive cables of the past and removing the hassle of wet electrodes, modern fitness technology puts you back in control of your environment. Whether you choose to train at home, hit the conventional gym, or take your workout outdoors, the rules of foundational fitness still apply. The suit provides the targeted stimulus, but you provide the power, the form, and the motion. When you combine the two intelligently, your training routine becomes far more efficient, dynamic, and engaging.
Ready to experience the freedom of wireless, dry-electrode EMS training for yourself? Explore Visionbody and discover how to take your home or gym workouts to the next level.
