You’re doing the right thing.
You’ve committed to moving more, maybe joined a gym, added a Pilates class, or tried to squeeze in strength training when you can.
But despite your efforts, your body doesn’t feel stronger. You still get niggles. You’re still stiff. Your energy hasn’t changed.
Sound familiar?
You’re not alone – and the reason might not be your program, your willpower, or your age. It’s possible your muscles just aren’t activating properly (aka your mind-muscle connection is not as strong as it needs to be)
Why Muscle Activation Matters More Than You Think
Every movement begins with a signal from your brain. These electrical messages travel through your nervous system to tell muscles when and how to contract.
But here’s where it gets interesting: just because you intend to work a muscle doesn’t mean that muscle is actually doing the work.
Due to injury, poor posture, prolonged sitting, or even stress, your brain starts favouring compensation patterns. Instead of using your glutes to squat, you rely on your quads. Instead of your core bracing during planks, your hip flexors and back take over. Over time, these patterns get reinforced, and the muscles you want to train become dormant or inefficient.
This is what we call poor neuromuscular connection – and it can silently stall your progress, even if you’re training regularly.
Signs Your Mind-Muscle Connection Needs Work
Not sure if this is you? Common signs include:
- You feel exercises in the wrong places (e.g., shoulders instead of abs)
- You’ve hit a plateau and can’t seem to get stronger
- You experience recurring tension or stiffness
- Your muscles don’t feel sore or “engaged” after workouts
- You struggle to “switch on” certain areas, even with cues
Improving the Connection: What Actually Works?
The good news? The mind-muscle connection is trainable. You can rebuild those neural pathways and help your brain recruit the right muscles again.
Here’s how:
Slow down your reps: Rushing through movements makes it harder for your brain to “find” the right muscles.
Use tactile feedback: Touch the muscle you want to engage, or place a foam roller or band to give the brain more sensory input.
Visualise the movement: Imagining a muscle contracting while you move can significantly boost activation (yes, really – studies back this).
Pre-activation drills: Lightly activating a muscle before your workout (e.g., bridges for glutes) helps re-establish the signal.
EMS training: EMS (Electro Muscle Stimulation) can enhance neuromuscular connection by directly stimulating dormant muscle fibres – helping your brain feel and find the right muscles again.
Where EMS Fits In
If you’ve struggled to “switch on” key muscles – especially after injury, a long break, or years of compensation – EMS can be a useful tool in rebuilding that connection.
Unlike stick-on gadgets or passive stimulation, whole-body EMS training combines electrical impulses with guided movement. In a 20-minute session, you stimulate nearly all major muscle groups while performing movement patterns, reinforcing correct activation.
It’s not a shortcut – it’s a way to re-educate your muscles and help your brain take back control of your strength.
Bottom Line: Your Brain Might Be the Missing Link
If you’re feeling stuck, tired, or disconnected from your workouts, don’t just push harder.
Look deeper. The ability to feel and activate the right muscles isn’t just nice to have, it’s essential for long-term strength, pain reduction, and performance.
Start by paying attention to how exercises feel. And if you’re not feeling it where you should, it might be time to retrain the signal – not just the muscle.
Want help with that?
At our EMS studios, we specialise in working with people who’ve lost that neuromuscular connection. Whether you’ve been active for years or just getting started again, we can help you reconnect with your strength.
