In fitness, we’re always chasing something. Better recovery, quicker results, more efficient training. Whether it’s the latest supplement, a new training method or a clever bit of kit, we love finding ways to push progress forward. It’s part of the appeal; experimenting, tweaking, trying to outsmart plateaus.
That same curiosity is what drives the constant search for smarter solutions in training. And it’s about more than just chasing results, it’s also finding ways to keep training when life gets hectic or injury makes things harder. We want options for when our joints are complaining. When we’re recovering. When we’re short on time or energy. We still want to train. We just want ways to do it with less impact and more efficiency.
Enter EMS training. Not new, but definitely gathering more interest over the last decade. It’s cropping up in studio spaces, popping up in your feed and finding its way into discussions about fitness technology. And if you’ve come across it and thought, “Is that legit?”, you’re not alone.
What Is EMS Training, Really?
EMS stands for Electrical Muscle Stimulation. The idea is simple: an external electrical impulse causes your muscles to contract. Rather than the brain sending signals through the nervous system to activate motor units, a current applied via pads or a full-body suit does the job instead.
It’s controlled, it’s targeted, and depending on the intensity, it can be pretty uncomfortable.
EMS isn’t new. It’s been used in rehabilitation for years to maintain muscle activity during injury or immobility. But over the past decade, it’s moved beyond clinical settings. Now you’ll find boutique EMS studios offering sessions that last just 20–25 minutes, promising to work your full body without lifting a single dumbbell.
The theory is that by electrically activating large muscle groups (particularly the high-threshold type II fibres), you get high levels of engagement in a short amount of time, often while performing low-intensity movements or simply standing still.
This is why EMS is making its way into conversations about time-saving workouts, tech-driven training and tools for people with limitations. For those exploring personal trainer courses or PT courses with a focus on training adaptations, EMS introduces an interesting layer of neuromuscular stimulation that doesn’t rely on conventional load.
When EMS Might Make Sense
Now, before we get into what the science says, it’s worth looking at where EMS tends to work well. There are some clear benefits in specific situations.
Let’s say someone is coming back from an injury and they’re not ready for full resistance training. EMS gives them a way to maintain or begin reactivating muscles without high impact.
Or take someone with joint issues, such as knees that don’t like deep squats or shoulders that don’t appreciate overhead pressing. EMS allows for muscle activation and mild resistance stimulation without putting those joints through loaded ranges of motion.
It’s also a handy option for busy professionals. If a 90-minute gym session feels impossible to fit in twice a week, the idea of a supervised 25-minute EMS session becomes appealing.
There’s even evidence suggesting EMS can supplement traditional training. Some athletes use it to target specific areas that aren’t responding well to voluntary training. Others use it during travel or downtime to keep muscle activity ticking over.
So yes, it has its place. But what does the research actually show?
EMS vs Traditional Resistance Training
In 2025, researchers Süleyman Ulupınar and colleagues set out to explore EMS training in a structured, real-world scenario. Their study, published in the Journal of Exercise Science & Fitness, asked a simple question: how does EMS training stack up against traditional full-body resistance training over a period of 20 weeks?
They recruited 46 physically active adults who hadn’t been doing structured resistance work. Participants were randomly placed into two groups:
- One group performed 25-minute EMS sessions twice a week
- The other group did 90-minute traditional resistance training sessions twice a week.
Both groups trained for 20 weeks and the researchers measured changes in body weight, BMI, body fat percentage and strength (via bench press, leg press, shoulder press, biceps curl, triceps pushdown and abdominal crunch strength).
The results showed both groups improved significantly in strength and body composition, but in different ways.
The EMS group saw greater reductions in total body weight and BMI. The resistance training group, on the other hand, showed larger decreases in body fat percentage and greater strength gains in nearly every lift tested.
For example, while the EMS group improved bench press strength by about 13kg, the resistance training group improved by 18kg. And while both groups reduced fat percentage, the resistance group went from 26.6% to 17.0%, while the EMS group moved from 25.9% to 20.5%.
The one area where strength gains were nearly equal was the biceps curl. This is likely due to the isolated nature of the movement and the limits of EMS current placement.
So what’s the takeaway? EMS works. It helps reduce body weight and improves strength. But it’s not a replacement for traditional training when the goal is maximum strength development or body recomposition.
Still, it’s an effective alternative when traditional resistance work isn’t possible and it can be useful for specific populations or as a supplementary method.
Is EMS Training Really Catching On?
It is, and the numbers back it up.
According to Grand View Research (2023), the global EMS training market was valued at $654 million in 2022 and is projected to exceed $1.1 billion by 2030. That’s a decent curve.
The IHRSA Global Report (2023) listed EMS training as one of the emerging boutique fitness trends across Europe, particularly in Germany and the UK. Studio chains like bodystreet, 20PerFit and miha bodytec are expanding their EMS offerings with wireless suits, app-based intensity control and franchise models.
Social media has also played its part. With influencers sharing their EMS suit sessions and brands marketing EMS as the future of fitness, curiosity has spread. It’s not just seen as a rehab tool anymore, it’s being promoted as a valid option for general fitness.
For us as PTs, understanding EMS means having a broader toolkit to support clients. Working with older adults, busy clients or those easing back into exercise means being able to recognise when EMS might be a useful option. This insight adds to your flexibility as a coach.
EMS training is one of those things that seems too good to be true until you look at the data. No, it won’t replace lifting weights and it’s not a magic fix. But it does provide real benefits, especially for people who can’t or don’t want to train the conventional way.
As a PT, being aware of alternative training methods, including those backed by research, means you’re not just programming smarter, you’re offering real solutions to real-world problems.
It’s another option. And in fitness, having options is always a good thing.
Reference
- Ulupınar, S. et al. (2025). Comparing the Effects of 25-Minute Electrical Muscle Stimulation vs. 90-Minute Full-Body Resistance Training on Body Composition and Strength: A 20-Week Intervention. Journal of Exercise Science & Fitness. Click here to review the full research article.
- Grand View Research (2023). Electrical Muscle Stimulation Market Size, Share & Trends Analysis Report By Application, By Region, And Segment Forecasts, 2023 – 2030. Click here to review the full research article.
- IHRSA Global Report (2023). The State of the Health Club Industry. Click here to review the full research article.
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