What is EMS training? Effects, benefits, and safety explained

Author: Jochen Borner, licensed trainer with 9 years of experience from several own studios.

1. What is EMS training?

EMS stands for Electro-Muscle Stimulation. During EMS training, gentle electrical bio-impulses are sent to your muscles via electrodes. These impulses simulate natural muscle contraction. If the electrodes, for example, are placed in a Suit so that they activate (almost) your entire skeletal musculature, you can actively train your whole body in a short time.

The method originally comes from physiotherapy and is now used as a highly effective full-body workout – both in studios and at home with wireless EMS dry suits.

Muscle groups targeted by EMS

2. How exactly does EMS training work?

During EMS training, up to 90% of your muscle fibers are activated simultaneously – including deep muscle layers that you can hardly reach with conventional strength training.

The impulses are sent via electrodes to all major muscle groups: legs, glutes, back, abdomen, chest, arms, and shoulders. Targeted movements during stimulation further enhance the training effect, activating not only the muscles but also the tendons and fascia.

A training session usually lasts only 20 minutes and can replace up to 90 minutes of traditional strength training.

20 minutes of EMS training

3. Why is EMS training so effective?

The power of EMS training lies in the simultaneous activation of the entire musculature without straining the joints. Instead of training only individual muscles, all major muscle groups are stimulated simultaneously. In the training sessions at our studios, we found that EMS training brought the following results for our clients:

Faster muscle growth
Effective fat loss
Improved posture and stability
Reduction of back pain
Increased self-confidence

4. How often should you train with EMS?

Muscle activation during EMS is very intense. This produces creatine kinase (CK), a metabolic product that your body excretes through the kidneys – this takes up to 48 hours.

Therefore, we recommend:

Beginners: 1× per week during the first 8–10 weeks
Advanced: maximum 2–3× per week
Duration: 20 minutes per session
Rest between training sessions: at least 48 hours

Drink plenty of water during and after training to help your kidneys flush out toxins and support your recovery.

EMS training at home with HOME EMS and mobile app

5. Safety has top priority

EMS is an intense full-body workout. Therefore, the motto “Safety first” applies:

Train only if you are healthy and have had enough sleep.

For the following conditions, you should not do EMS training or definitely consult your doctor beforehand:

Diabetes
Cancer
Epilepsy
Cardiovascular diseases
Thyroid diseases

Why?

In general, EMS training is very effective because large muscle groups are activated simultaneously. This also means the training is very demanding for the muscles. The result and effort are comparable to a 90-minute intense workout in the gym or on the treadmill.

The difference: If you run on a treadmill for more than an hour, you directly feel the exertion. With EMS training, you don’t necessarily notice that your entire skeletal muscle, for example in the fitness program, is being strongly contracted 85 times per second.

Basically, intensive EMS training also carries the risk of overexertion and has similar contraindications as a half marathon over 21 km: at first, no more than once a week and only if you are truly healthy.

The reasoning behind each contraindication:

With diabetes, hypoglycemia can occur after training due to the high energy consumption, as all muscles suddenly demand energy at the same time.
For cancer, there are indications of positive effects from EMS training, but no definitive studies yet proving that only healthy cells are stimulated and grow.
Since the stimulus to the muscles during EMS training occurs through nerve activation and epilepsy is a nerve disorder, epilepsy, like all neuronal diseases, is on the list of absolute contraindications.
It becomes clear that cardiovascular diseases are a contraindication when you consider the comparability to running a marathon. ... and since you don’t directly notice how much your body is being challenged during training, this is an absolute contraindication.
Problems with the thyroid gland are also on the list of absolute contraindications because strong muscular work releases toxins, so-called creatine kinase (CK), from the muscles into the blood. These are broken down by the kidneys in healthy people. Since CK levels can be very high in thyroid patients, thyroid problems are also on the list of absolute contraindications.

We consistently prioritize caution and responsibility – your health comes first for us. Our recommendation: Do not do EMS training if you have any of the above contraindications. Of course, EMS training may still be useful for you personally even with a contraindication, but you should discuss this thoroughly with your doctor. We offer fitness training, not medical healing or aid devices.

EMS Suit with Sling-Trainer

6. EMS & Functional Training – the perfect combination

EMS training can theoretically also be done passively, e.g., lying down, but we know: in the long term, you and your body only benefit if you move actively.

That’s why we recommend, especially with a view to longevity (the pursuit of a long and especially healthy life), the combination of EMS training and movement, e.g., functional training (e.g., with the eaglefit Sling-Trainer). This way, you not only strengthen your muscles but also keep your joints, ligaments, fascia, and tendons fit – for a holistically strong and resilient body.

Conclusion: 20 minutes that change your life

EMS training is not a trend but a scientifically proven, highly effective training method. With electro-muscle stimulation, you train independently, wirelessly, and anywhere – whether in the studio or at home. You will find high-quality EMS devices in our shop.