Is EMS Fitness Right For You?  A Breakdown Of EMS Training Benefits

In the era of instant gratification, the concept of gaining muscle and losing fat in less time is unquestionably alluring.  And that’s exactly what EMS (Electro Muscular Stimulation) fitness promises – in as little as 20 minutes, achieve the benefits of 3-6 hours in the gym. For this reason, EMS fitness has the potential to revolutionize the way we train and it continues to gain popularity among celebrities, athletes and fitness fanatics around the world.   But is it worth the hype?  And is it right for you?  Let’s dig in!     

Jump to Natalie’s Personal Experience with EMS Fitness 

What is EMS Fitness?

EMS (Electro Muscular Stimulation) sends low-frequency electrical impulses to your muscles via electrodes.  This stimulation creates a muscle contraction, similar to you lifting a heavy object, but without weights or wear & tear on your body.  EMS technology isn’t exactly new, it’s been long been used by physical therapists to prevent muscle weakness after injury or illness. But now, fitness instructors are taking EMS to the next level with 1-on-1 & group fitness training to further enhance the benefits. 

EMS fitness essentially combines exercise, which creates natural muscle stimulation, with electrical muscle stimulation, to amplify results in less time.  EMS fitness allows multiple muscle groups to be activated simultaneously and often with greater intensity than traditional exercise.  Kylie Schweiss, Manager and Coach of BODY20 in Des Peres, has lost nearly 25lbs of body fat while gaining muscle since starting an EMS fitness routine. According to Kylie, “a typical 20 min EMS strength session offers up to 36,000 muscle contractions equivalent to 3-6 hours of traditional weight lifting“. This added stimulation, which makes your muscles work harder in a shorter period of time, is one of the primary reasons for EMS’s growing popularity.

What Does an EMS Workout Look & Feel Like?

The modern interpretation of EMS fitness involves exercising in a full-body EMS suit.  First, you put on a base layer, (think tight wet suit) to create a barrier between you and the electrodes, then you put on the EMS layer which houses the stimulating electrodes.  The electrodes are placed to engage key muscle groups like biceps, abdominals, quadriceps, etc. The device’s intensity can be adjusted to varying levels, which contract your muscles, mimicking how they would during a normal workout. Some describe the feeling of EMS as a tingling or buzzing sensation on their skin.  Your fitness trainer will coach you through a workout while wearing the suit.  Workouts can range from 12-30 minutes in length, strength and/or cardio focused.  You may find your muscles are more fatigued than they normally would be after a workout.   

What Are The Benefits of EMS Fitness? 

When used for at least 8 weeks, you can expect to see many benefits. 

1. Enhanced Muscle Mass

EMS can engage more muscle fibers than a typical workout, both major and micro muscles even in hard-to-target areas like the lower back or deep core muscles.  Overtime this muscle recruitment will lead to an overall gain in muscle mass.  Some EMS fitness providers will track your progress using an InBody to show the gains/losses in muscle mass vs fat. 

2. Reduced Fat

EMS Fitness speeds up metabolism both during and after workouts, causing the body to burn calories.  Overtime, these calorie deficits will lead to a reduction in body fat.  Some EMS provider will track your results using a weekly InBody Scan.

3. Improved Time Efficiency

A typical EMS session lasts only 20-30 minutes, yet it can be as effective as a traditional 90-minute gym session. This makes EMS fitness an excellent option for busy individuals who want to stay fit but have limited time for exercise.

4. Low Impact & Joint-Friendly

Because EMS activates muscles without requiring heavy lifting or high-impact movements, it’s an ideal option for individuals with joint pain, arthritis, or past injuries. In fact, EMS has been widely used in rehabilitation settings to help patients regain muscle function after injuries. It’s also suitable for older adults who may have limited mobility but still want to engage in strength training.

5. Enhanced Recovery

Beyond just muscle activation, EMS can also enhance muscle recovery and rehabilitation. Studies have shown that EMS can stimulate blood flow, reduce inflammation, and accelerate recovery post-workout.

Who Should Consider EMS Fitness?

EMS fitness isn’t just for athletes or celebrities — although many like Usain Bolt and the Kardashian’s swear by its results.  It’s also a great option for:

• Busy parents & professionals who want effective, time-saving workouts.
• Individuals recovering from injury who need low-impact exercise.
• People with joint issues who struggle with traditional strength training exercises.
• Those with the financial means to afford it.  EMS fitness is more costly than your average gym membership with group fitness memberships in the $300+/per month range, depending on location and number of sessions. 

Who Shouldn’t Consider EMS Fitness and Why?

Despite all the benefits, some people are still wary of using electrical impulses on their bodies. The long-term consequences of EMS fitness are still unknown.  However, when used correctly and under the supervision of a certified trainer or therapist, EMS is safe for most individuals.  EMS should not be used if you are pregnant or have an implanted electrical device like pacemakers or defibrillators. 

It’s important to consult with a professional before starting EMS, particularly if you have any pre-existing medical conditions. But for most people, EMS is a safe and effective supplement to their fitness routine.

Are There Any Downsides of EMS Fitness?

If EMS fitness makes you nervous, you might find comfort in knowing there is regulation in the EMS space.   The FDA regulates the sale of all EMS devices, and manufacturers must show that the tech is safe and works for muscle toning before they can sell it.  However its important to know the risks and precautions before starting any exercise routine. 

EMS fitness stimulates so many muscle groups at once, so you may feel more sore than after a traditional strength training workout.  It’s important to let your body recover after an EMS session, often 48-72 hours between workouts. 

The FDA has reported some cases of “burns, bruising, skin irritation, and pain”, which reinforces the importance of working with a professional EMS technician. 

Where Can You Find an EMS Fitness Studio in the United States? 

EMS fitness is on the rise, so this list of providers is likely to grow. 

• BODY20 – Find a location in 25+ states in the US.  If you are local to STL and reading this, they recently opened a location in Des Peres, MO and are offering FREE 20 minute demos for all locals.
• Fitopia – 2 locations in Ohio
• Body Street – 3 locations in Florida
• Katalyst – Sells bodysuits to the public for at-home use
• Manduu – Find a location in 8+ states in the US

Natalie’s Personal Experience with EMS Fitness

Author of this article, Natalie Kalmar, experienced a 12 minute full-body EMS demo at BODY20 in Des Peres, MO. NOTE: The typical workouts at BODY20 are 20 minutes.

“My EMS workout only lasted 12 minutes, but my body was engaged the whole time – I even found myself a little sweaty.  The electrical impulses felt like a shallow vibration all over my body, not painful but tingly.  The one-on-one coaching session from my trainer was great and included traditional calisthenics strength exercises, like squats, lunges, & planks as well as a few cardio moves like high knees and plank jacks. While I’m used to doing these same type of exercises at the gym, they felt so much more intense while wearing the EMS body suit. ”

“It surprised me just how long it took to prepare for the EMS session – the act of putting on your base layer & body suit took longer than the actual 12 min EMS workout!  But I suppose that will get faster the more you get used to it. That prep time also included my InBody scan.  I love that BODY20 offers InBody scans each week, so you see results in a meaningful & measurable way – not just as a matter of weight, but in muscle vs fat.” 

“As a follow up to my demo session, BODY20 recommended 2 EMS workouts each week to achieve my goals of toning up & losing fat, complimented with other cardio or yoga.  That’s significantly less time in the gym than I typically spend. While it’s hard to truly measure results in one visit, I’d be curious to see how incorporating EMS Fitness more regularly (along with traditional fitness) would enhance my physique.  I’m also curious to understand if EMS fitness can deliver the mental benefits of exercise, like stress relief & creativity, that are vital to me.  If given the chance, I would definitely go back for more, but right now the price is preventing me from joining.”

EMS Fitness Conclusion

EMS fitness offers a unique and powerful way to enhance your exercise routine. With benefits ranging from increasing muscle mass to reduced time in the gym, it’s no wonder this technology is gaining popularity. While it’s not a full replacement for traditional exercise, it can be a valuable addition to anyone’s health and wellness plan. If you’re looking to take your fitness routine to the next level or need a joint-friendly workout option, consider giving EMS fitness a try. It just might be the workout boost you’ve been looking for!

Learn more about Natalie & check out other content on The Blog.