Weights or No Weights When Doing EMS Training?

Whether to use weights or not to use weights—that is the million-dollar question when it comes to Electrical Muscle Stimulation (EMS) training.

Is it safe to use weights during EMS? Is it more effective? What does it feel like to train with or without weights while using EMS? And most importantly, which approach is best for your fitness goals?

We’ve got you covered with all the answers right here.

Safety First: Can Weights and EMS Coexist?

Safety is always the top priority. When combining EMS with weights, the key is to understand your limits.

For instance:

• Attempting a barbell back squat at 225 pounds while your body is pulsing with EMS might be risky, especially if the lift is near your maximum strength capacity.
• On the other hand, performing a dumbbell split squat with 35-pound weights for 12 repetitions is generally safe, provided you maintain good form and adjust the EMS intensity to a tolerable level.

The golden rule? Ensure the EMS pulses don’t hinder your ability to perform exercises through a full range of motion (ROM). The stimulation should enhance your workout—not cause pain or limit movement.

At Sweat22, our trainers carefully tailor EMS intensity to match your fitness level, ensuring a safe and effective workout every time.

Why Combining EMS and Weights Is So Effective

The short answer? Yes, it’s absolutely helpful to use weights with EMS training!

Here’s why:

• Greater Muscle Activation: Adding weights amplifies the stress on your muscles, promoting increased muscle growth and calorie burn.
• Enhanced Strength Gains: Training with weights and EMS helps boost strength faster by targeting and contracting multiple muscle groups simultaneously.
• Maximized Fat Loss: The extra effort required with weights increases calorie burn both during and after your workout.

For example, imagine doing a dumbbell split squat with EMS. You’ll feel powerful contractions in your quadriceps, glutes, and hamstrings, while still experiencing a subtle full-body activation. By pushing until muscle fatigue, you optimize the strength-building and fat-burning benefits of the workout.

When to Use EMS Without Weights

Not every workout needs to include weights. EMS without weights can still be effective depending on your goals.

Here’s when EMS without weights shines:

1. Active Recovery: Ideal for lighter workouts or recovery days.
2. Injury or Limited Mobility: Great for low-impact training while recovering from injuries.
3. Unique Goals: Perfect for those seeking improved circulation or low-intensity muscle stimulation.

This type of training often incorporates slow movements, static holds, and targeted muscle contractions to deliver results without the stress of added weight.

How to Decide: Weights or No Weights?

The choice boils down to your fitness goals:

• For fat loss and muscle gain: EMS with weights is the fastest and most effective way to see results.
• For active recovery or lighter workouts: EMS without weights provides a low-impact alternative.

At Sweat22, we customize every session to suit your needs. Whether you prefer weights, low-impact training, or a combination of both, we’re here to help you achieve your goals.

Train with Us at Sweat22

At Sweat22, we offer personalized Low-impact EMS workouts sessions in private or tandem settings. Whether you’re looking to build strength, burn fat, or recover from an injury, our expert trainers will guide you every step of the way.

Ready to experience the benefits of EMS training?

Book your trial session today and let’s work together to achieve your fitness goals.

Gavin Fan, BHK, NSCA-CPT, BCAK